0333 577 4550
Image of salmon on plates with vegetables

5 Foods that Promote Healthy Skin

We all have our favourite moisturiser or skin care routine but healthy skin starts with our dietary choices. Body Mechanics Partners Mindful Chef team up with their friends at Sönd in this article to share 5 foods that promote healthier skin.

Article written by Olivia Parker, Mindful Chef

On a day-to-day basis our older skin cells are constantly replaced by new cells and it’s essential that through our nutritional intake that we supply the necessary nutrients to support cell turnover and growth. Over time our skin will inevitably age, yet there are food choices we can make to promote healthy skin.

Eating a diet that is rich in antioxidants has been shown to have a protective effect, whilst research has suggested that eating a diet that is high in processed foods, refined sugars and unhealthy fats can lead to skin damage and in some cases premature aging. Here are 5 foods that promote healthy looking skin…

1. Salmon
Salmon is one of the best sources of the long chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Unlike most other fats, omega-3 fats are considered “essential” and must be obtained from our diet as our body cannot naturally produce them. Research has shown that omega-3s may moisturise our skin and help combat dry or itchy skin caused by skin disorders like atopic dermatitis or psoriasis.

2. Nuts
Selenium is a powerful antioxidant that has been shown to protect against skin damage and age related spots. Brazil nuts are rich in selenium and just 4 nuts provide enough to meet our recommended daily amount (RDA). Consider snacking on Brazil nuts or adding them to salads to meet your daily requirements.

3. Berries
Berries are rich in antioxidants that help fight cell-damaging free radicals. Berries contain high amounts of plant compounds known as anthocyanins that have strong antioxidant properties and give the berries themselves their purple-blue appearance.

As we age our body’s natural ability to fight off free radicals diminishes, which in turn leads to higher levels that can have a detrimental impact upon our skin cells. When there are more free radicals present than there are antioxidants, our skin cells begin to weaken and show signs of ageing.

Collagen and elastin are two proteins that give our skin structure but poor lifestyle habits can accelerate damage to these proteins which can leave our skin sagging in appearance and increase fine lines and wrinkles. A diet rich in antioxidants such as blueberries may help combat free radical damage and promote healthier looking skin.

Image of red smoothie being poured into a class surrounded by berries

4. Beans
Research has shown that a variety of beans, in particular navy and black beans can enhance gut health by improving the function of our intestinal barrier and increasing the number of beneficial bacteria within the gut itself. A healthy functioning gut is integral to our physical and mental wellbeing and it should come as no surprise to hear that gut bacteria (or lack thereof) can lead to skin allergies such as eczema and rosacea.

5. Oranges
Vitamin C is a water soluble vitamin that’s commonly associated with oranges. Vitamin C is a super antioxidant that helps produce collagen that helps strengthen our capillaries which are vital to supplying our skin with nutrients. Other notable sources of vitamin C include blueberries, broccoli, guava, kiwi fruits, sweet potato, strawberries and blackcurrants.

Image of Harissa chicken, cucumber & orange salad
Image of Harissa chicken, cucumber & orange salad