Food for your skin

By Catherine Ruffels

6 food's for glowing skin

The skin is the largest organ. The food we feed our bodies is inevitably what we are made of. Everything we eat is used to make our cells. Macro and micro nutrients gets absorbed by our cells and detoxified through our digestive tract, liver and through our skin!

The skin is a living organ and needs to be fed with nourishing ingredients from the inside as well as the outside. What would you feed your body if you were in love with it? Twisties? or Avocados?”

So! Here are some amazing nutrients that will help you gain glowing skin and alleviate skin concerns such as acne, premature ageing and dull/tired looking skin.

1. Water

First and foremost drink loads of Water!! H20 is very underestimated and is essential to detoxify our organs – therefore our skin! 
Tip – drink a bottle of clean filtered water first thing in the morning before you eat or drink anything else! 
You bathe in the morning right? Its like giving your insides a bath too. Its essential to get the inner you clean, detoxified and working at its best, so you are able to absorb maximum nutrients throughout the day. 

2. Avocado

 Avocados are full of essential fatty acids and rich in vitamins which are helpful in the fight against aging. Unfortunately with the aging process we stop producing compounds like fatty acids which protects and nourish the skin. 
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

3. Sweet Potato

There is evidence to suggest that high cortisone levels, one of the main hormones released by the adrenal gland in response to stress, can lead to break-outs. Regulating fluctuating blood sugar levels can help us combat stress by lifting our moods. Try eating vitamin-packed complex carbohydrates, which release sugar slowly over time, like sweet potato. The root vegetable also contains beta-carotene, which converts to vitamin A when it is digested, and can help improve the circulation of oxygen to the skin. Beta-carotene can also be found in pumpkin and yellow peppers.

4. Fish and fish oil

Fatty fish such as salmon, mackerel and herring are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids which are important in maintaining skin health and slowing down the aging process. 

Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin.

The omega-3 fats found in fish reduce inflammation, which can be the cause of redness and acne, and even make your skin less sensitive to the sun’s harmful UV rays.

Some studies have found that fish oil supplements may help fight inflammatory and autoimmune conditions affecting the skin, such as psoriasis and lupus.

Fatty fish are also a source of vitamin E, which is one of the most important antioxidants for the skin. Getting enough vitamin E is essential for protecting the skin against damage from free radicals and inflammation.

Fatty fish is also a good source of high-quality protein, necessary to maintain the strength and integrity of the skin as well as help with the healthy production of collagen.

5. Dark chocolate

Dark chocolate is among the foods with the highest level of antioxidants. It contains phenols, flavanols, catechins, among others. These antioxidants protect our cells from premature oxidization thereby keeping our skin youthful. The compounds in cocoa can improve blood flow in the arteries thereby improving circulation. Better blood flow to the skin results in healthier, glowing skin.

6. Dark leafy greens

Dark leafy greens deliver a bonanza of vitamins, minerals and phytonutrients. Dark, leafy greens are one the most concentrated sources of nutrition. They are rich in minerals (iron, calcium, potassium and magnesium) and vitamins (K, C, E and some B vitamins). They provide a variety of phytonutrients including beta-carotene and lutein. Lutein, for example, is well established as being beneficial for eye health.  There is mounting evidence that the nutrient decreases the risk of wrinkles, as well as cancer. Dark leafy greens are amongst the richest sources of lutein, in particular kale, collard greens, cooked spinach and Swiss Chard. 


Stay away from


Refined sugar breaks down collagen by cross-linking with other collagen fibers through a process known as glycation. This process is known to form molecules that contribute to aging. Refined sugar also damages the intestinal lining, which can lead to digestive conditions such as Leaky Gut Syndrome, as well as feeding acne causing bacteria.


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