Eating Your Way To Glowing Skin
Summer presents a unique set of challenges to our skin. Prolonged sun exposure, chlorinated pool water, poor sleep, and an excess of sugar and alcohol consumption can all lead to an increase in free radicals and not enough antioxidants. This imbalance is called oxidative stress, and it can wreak havoc on our body, leaving us vulnerable to disease, inflammation and cellular breakdown.
While it is impossible to avoid free radical exposure and oxidative stress completely, simple lifestyle changes such as consuming a diet rich in antioxidants can help support skin health by neutralising free radicals. Antioxidants scavenge free radicals from our cells and prevent or reduce the damage caused by oxidation.
Nourishing our skin from the inside by consuming foods rich in antioxidants is one of the most effective lifestyle changes we can make. So, which foods contain the highest amount? Berries! Strawberries, blackberries, raspberries and blueberries all score high on the list.
Other superfoods that can help your skin ward off signs of ageing include: broccoli, carrots, kale, beets, tomatoes, sweet potatoes, mushrooms, artichokes and coffee.
Drink green tea. It can help reduce inflammation, improve elasticity and protect against sun damage. Green tea also promotes DNA repair to help fight skin cancer.
Did you know that vitamin C is essential for skin health and is a critical factor for collagen synthesis and wound healing? The best sources are red peppers, hot chilii peppers, guava, kiwi, mango and citrus fruits.
Consuming five or more servings of fruits and vegetables per day is one key action you can take to internally infuse your body with the vitamins and minerals it needs to keep your skin supple and smooth. These nutrient-dense foods are vital for maintaining healthy, radiant skin. By incorporating a colourful variety of produce into your daily routine, you can support your skin’s natural defences, boost collagen production, and enhance overall skin health from the inside out. So, make fruits and vegetables the cornerstone of your skincare routine.
Not sure what ‘five a day’ looks like?
A portion is two or more small fruits – for example, two plums, two satsumas, two kiwi fruits, three apricots, six lychees, seven strawberries or 14 cherries.
Medium fresh fruit: a portion is one piece of fruit, such as one apple, banana, pear, orange or nectarine.
Large fresh fruit: a portion is half a grapefruit, one slice of papaya, one slice of melon (5cm slice), one large slice of pineapple or two slices of mango (5cm slices).
Green vegetables: a portion is two broccoli spears, two heaped tablespoons of cooked spinach, four heaped tablespoons of cooked kale, spring greens or green beans.
Salad vegetables: a portion is three celery sticks, a 5cm piece of cucumber, one medium tomato or seven cherry tomatoes.
*check out the NHS guideline for a full day of eating samples.
Sherry Fader is a certified Nutrition Educator (NE), from Bauman College, Penngrove, California. She received her Bachelor’s degree from UC Los Angeles, California. Her passion for studying nutrition and health came about when her mother was diagnosed with colon cancer (a completely preventable disease). She currently lives with her husband Ken and dog Zoe in Portugal.
