Superfoods to keep you glowing inside and out

We have all heard the sayings “you are what you eat” and “beauty is on the inside”, and when it comes to our skincare regime, both might just be true. Carefully applied make-up, expensive serums and blush can all help your skin look more glowing, but the most effective beauty make-over around comes from the inside. We’re not knocking the power of a fantastic face cream, but our skin, nails and hair need nourishment as well as lots of TLC, so a healthy diet can enhance your beauty, the natural way…

Salmon

Wild salmon is one of the best food sources for omega-3 fatty acids, which helps keep your skin moisturised and supple. The vitamin D in salmon keeps your bones and teeth strong and healthy, and this wonder fish also contains selenium – a mineral that protects the skin from sun exposure. There are hundreds of ways to enjoy this superfood, so you won’t have a problem adding it to your diet. Try it grilled, with a salad, in pasta, in sushi, or just with a side of asparagus.

Spinach

This leafy green is rich in nutrients and antioxidants. Popeye’s favourite is loaded with lutein, which keeps your eyes healthy and sparkling. Spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron and magnesium.  So trade in your lettuce and eat up. 

Tomatoes

Tomatoes are the best source of the anti-ageing antioxidant lycopene. Lycopene in tomatoes is more easily absorbed by your body when it is cooked or processed, so feel free to stock up on canned tomato sauce and tomato juice. But maybe lay off the ketchup.

Walnuts

The many benefits of walnuts are said to include smoother skin, healthy hair, brighter eyes and strong bones. There is no need to eat cupfuls of walnuts to enjoy their many benefits; get your daily dose of nutrients like omega-3 fatty acids and vitamin E by eating a handful by themselves or throwing some on your salad, pasta or dessert.

Kiwis

This small, fuzzy fruit is loaded with vitamin C and antioxidants, which keeps skin firm, helps prevent wrinkles, and are great for healthy bones and teeth. This superfruit is said to also protect you from cancer and heart disease, so get eating! 

Dark Chocolate

What girl doesn’t love chocolate? Don’t fear being judged if you keep a secret stash of chocolate in your bag, instead be willing to share. Dark chocolate helps skin stay hydrated and protects skin from sun damage, and contrary to popular belief, does not cause acne. Before you make a mad dash for that Cadbury’s Dairy Milk, keep in mind that the best kind of chocolate should be at least 60 per cent cocoa.

Sweet Potatoes

Sweet potatoes are packed with beta-carotene, an antioxidant that fights aging. It is a perfect, healthy alternative to mashed potato.

Avocados

The high levels of mono-unsaturated fats in avocados protect your skin cells and prevent wrinkling. This superfood really is fantastic for your skin, so make sure you stock up to add to your salads and sandwiches.

Blueberries

Packed full of antioxidants, blueberries, strawberries and blackberries protect the skin against sun damage. Blueberries, in particular, have been ranked number one in antioxidant activity and are rich in the anti-inflammatory flavone. Enjoy with porridge as part of a healthy breakfast.

Water

As we all know, water is essential to a healthy body and healthy skin. As well as keeping your skin hydrated, it gets rid of waste, which causes dull skin. However, don’t believe you have to drink 20 cups a day to stay healthy. Get your fill from tea, soup, fruit and veg, which are 90 per cent water on average.

Katie Dzierozynski