Expert Insights on Medical Aesthetics

Guide to the 12 Best Superfoods for Super Skin in 2021

superfoods for better skin

Beauty starts from within. This may sound cliche, but what we chomp down has a direct impact on our skin. If you’re having late night suppers, fast food and bubble tea, can you really expect your skin to be healthy? Of course not! Superfoods on the other hand, may be the difference between naturally glowing skin versus dull, acne-laden skin. 

A balanced diet is best for supporting healthy skin. Such a diet contains fiber, spices, high-quality proteins, healthy oils from raw fruits and vegetables. This goes a long way in helping you achieve more radiant, youthful skin.

What are Superfoods?

Superfoods are foods packed full of nutrients that support our skin’s healthy functioning. Such nutrients include high-quality amino acids and essential fatty acids, the building blocks of skin cells. They often also contain anti-inflammatory and antioxidant rich ingredients that protect us from environmental stressors. 

Knowing what are superfoods, let’s start on your next grocery list to healthier skin!

  1. Tomatoes

    Tomatoes contain a secret ingredient your skin craves for: lycopenes. This powerful, red nutrient which belongs to the carotenoids family. Tomatoes have the highest concentration of lycopenes. Tomatoes also contain carotene and lutein, all of which mop up harmful free radicals in our body. This reduces stress, inflammation and ageing of our skin. 

  2. Avocados

    Avocados are rich in essential fatty acids such as Omega-9s. These fatty acids are crucial for the proper functioning of healthy skin cells by keeping our skin supple and well moisturized. Avocados also contain Vitamin C and E which help combat free radicals generated from our polluted, stressful lifestyle.

  3. Blueberries

    Antioxidants are one of our most important allies in our quest to get beautiful skin. Blueberries make a good, healthy snack choked full of antioxidants such as polyphenols and anthocyanins. They mop up free radicals, protecting our skin from environmental damage.  Blueberries also contain zinc and iron, minerals needed for healthy cell function. These anti-inflammatory properties may also be helpful in reducing acne flare-ups and stress-induced outbreaks.

  4. Green Tea

    This popular beverage is actually one of the best-researched with regards to its antioxidant properties. Catechins are the active ingredient responsible for green tea’s benefits. They improve skin health by protecting it from sun damage. This helps reduce the signs of aging such as wrinkle formation and  saggy skin. It also improves skin elasticity and firmness, and are synergistic to skin tightening treatments such as Fotona5D. They are so powerful that they may even reduce the risk of skin cancer!

  5. Chia Seeds

    Chia seeds are one of the most underrated superfoods that can do wonders for our skin. The antioxidant and omega-3 fatty acids found in these tiny black seeds reduce aging and soothe inflammation. Inflammation is the evil force behind blemishes and early skin aging. Thankfully, we have our chia seeds to keep our skin youthful and radiant. If Gwyneth Paltrow and Ellie Goulding swears by this, we’re pretty confident it’ll work for you!

  6. Broccoli

    Broccoli is a superfood hero which doesn’t quite look like one. It has that many tricks up its sleeves. Firstly, they contain leutein which protects our skin from oxidative damage. Secondly, they are full of vitamins and minerals essential to the normal functioning of skin cells. Last but not least, they contain sulphoraphane which has anti-UV and anti-cancer properties. 

  7. Citruses

    Citruses such as oranges and lemons are a rich natural source of Vitamin C. Vitamin C helps to mop up free radicals generated within the body and gives a natural glow to our skin. Suffering from pigmentation and uneven skin? Citruses should be your best friend. In addition, they are also important for our skin’s production of collagen. Psst. Citruses really ought to be in your fridge all the time. 

  8. Salmon

    Fatty fish like salmon contain Omega-3 fatty acids, or what we commonly call ‘healthy fat’. These healthy fats are super important for maintaining a healthy cell covering for skin cells. This helps to keep our skin supple, soft and moisturized. There is also less water loss, preventing easy dehydration of our skin.   

  9.  Turmeric

    This sunset-yellow spice has been long used in Indian food and for healing. The active ingredient in turmeric is called curcumin. It is a powerful antioxidant compound which has reduces inflammation and germs in our body. It soothes the skin and brings out your natural glow.

  10. Ginger

    Ginger has a long history of being used as a healing plant. From cold symptoms to an upset stomach, ginger is a natural remedy that’s been used for ages. Less famous but no less effective are its toning and anti aging effects on our skin, thanks to its 40 antioxidants. They work to protect us against free radical damage, early aging and blemishes! 

  11. Red Grape

    All grapes are good for our skin. However, red grapes are extra special because they are a natural source of resveratrol which has a wide range of health benefits. The most important benefit is reducing the effects of aging. Lab tests also suggest it may reduce the formation of harmful free radicals, which damage and age our skin.

  12. Sweet Potato

    Sweet potatoes are an excellent source of beta carotenes, a precursor to Vitamin A. This means our body readily converts beta carotene to Vitamin A. When consumed, these antioxidants help protect our skin from damaging UV rays and promote skin turnover. When our skin cells are well-protected and growing well, our skin naturally looks young and radiant! 

In summary, our diet greatly affects how our skin looks and ages. The list above is not exhaustive, and there are more foods which are good for our skin. Rule of thumb: if it’s colourful, fresh and natural, go for it!

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