Eating watermelon, superfoods for skin, by healthiista.com

8 foods to eat for glowing skin

Suffer from skin problems or wish you could achieve younger looking skin? Nutritionist Rick Hay tells us what foods to eat for glowing skin

If you’re after glowing skin, these eight superfoods are the answer you’ve been looking for. They’re packed full of vitamins and minerals to help repair and hydrate skin, whilst promoting both collagen production and collagen cross linking. They’re great for improving skin appearance, texture, hydration and decreasing redness.

Olives and Olive Oil 

Olive oil and olives, superfoods for your skin, by healthista.com

These two staples of the Mediterranean diet are high in Omega 3 fatty acids which help to improve hair, skin and nail health and also boost circulation and help to keep skin moisturised. These healthy fats also help to reduce skin irritation and redness. Olive fruit contains phenolic compounds such as oleuropein and oleocanthal which are two of nature’s most powerful anti-oxidants. Research carried out by Deakin University’s School of Exercise and Nutrition Sciences found that oleocanthal possesses similar anti-inflammatory properties to ibuprofen which also help reduce skin irritation and redness. Olive oil has a number of health benefits as according to a study published in the Pharmacological Research Journal, people who regularly consume olive oil are much less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels). Cook and dress salads with olive oil and have a handful of olives daily.

 

Watermelon

watermelon, superfoods for your skin, by healthista.com

Watermelon is rich in vitamin C to assist in collagen cross linking and wound healing. It’s also high in the carotenoid lycopene which helps to improve circulation which helps to keep your skin glowing and radiant. It also assists with overall cardiovascular health. According to research published in The Journal of Nutrition, the consumption of watermelon juice increases our intake of lycopene and carotene and can help the immune system stay strong and defend against cardiovascular disease. Try to have two or three cups per week.

 

Pomegranates 

Pomegranates, superfoods for your skin, by healthista.com

Pomegranate seeds contain ellagic acid and punicalagin which has been shown to preserve collagen and protect against free radical damage. A study published in the Evidence-Based Complementary and Alternative Medicine journal found that pomegranate skin preparations hold promise in increasing the rate of wound healing. Applying an ointment prepared from pomegranate peel to guinea pig wounds enhanced wound healing by increasing collagen, DNA and protein synthesis. Pomegranates are also high in Vitamin C which helps with collagen production and the high levels of zinc they contain also assist with wound healing. Pomegranates are high in fibre to assist with regularity – a lack of regularity leads to compromised digestive and liver function which results in the skin being used as a vehicle for the elimination of toxins. You can have one or two pomegranates every day or go for a daily glass of cold pressed pomegranate juice.

 

Spinach 

spinach, superfoods for your skin, by healthista.com

Spinach contains beta-carotene and lutein which is good news for your skin as according to research published in the Journal of Skin Pharmacology and Physiologythese two nutrients have been shown to improve skin elasticity. It’s also high in magnesium to assist with lowering stress levels and chlorophyll to help the body cleanse and alkalise. Have one cup every day for best results.

 

Blueberries, Raspberries and Blackberries  

Berries, superfoods for your skin, by healthista.com

Blueberries, raspberries and blackberries are packed full of antioxidants and are incredibly nutrient dense. They are the perfect immune boosters which makes them the perfect ally against inflammatory skin conditions, redness and dryness. According to research published in The American Journal of Clinical Nutrition, the regular consumption of berries may play a role in the prevention of cardiovascular disease. Have a cup of these colourful free radical fighters every day.

Additional research: Michelle Stylianou

Rick Hay new

 

Rick Hay is an Anti Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at rickhay.co.uk. Follow Rick @nutritiomalphys

 

 

 

 

Win a Healthista superfood hamper by retweeting our hamper now! 

< Back

Also in this week’s magazine

why I never wear makeup, featured
Make-Up

‘Why I never wear make-up’

Two years ago, Healthista writer Courtney Welu made a conscious decision to never wear make up. Ever. Her reasons might surprise you 

Annabel Meggeson
Beautista

Choosing a perfume? This beauty expert shares her off-radar favourites

Beauty editor Annabel Meggeson reveals her favourite perfumes and which ones are worth the price-tag 

FEATURE (1)
Beautista

The Botox and fillers rule book – 10 must-dos this beauty editor swears by

Botox, fillers and other anti-ageing treatments can help you cheat your way to younger-looking skin, but if you don't want to look 'done' follow these ground rules, says beauty editor Annabel Meggeson

The berry that could make you look younger FEATURE
Anti-Ageing

The berry that can make you look younger

Want to know how to look younger? Who doesn't. Healthista nutritional director Rick Hay explains how vitamin C rich acerola cherry can help your skin

Beautista

The five-minute facial that will transform your skin overnight

Want to know some insider tricks for the gorgeous, glowing skin you've always wanted? Former beauty editor Annabel Meggeson, reveals her at-home facial routine

FEATURE (1)
Beautista

7 skincare steps this beauty director swears by

Ever wondered what a beauty editor uses on her own skin? This week, our Beautista columnist Annabel Meggeson spills the beans - and the cleanser, the serum, the mist, the everything

[pro_ad_display_adzone id=83160]

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top