10 Top Foods For Beautiful Healthy Skin

The health of your skin is a good indicator of your internal health. Drinking plenty of water and eating a nutritious diet rich in particular vitamins, minerals and antioxidants will help to nourish your skin and keep it looking healthy and youthful. Important skin healthy nutrients include omega-3 essential fatty acids, antioxidants, vitamin A, C and E, beta-carotene, zinc, selenium, and silica.

 

 

 

 

 

Salmon

Salmon, like other oily fish, is a rich source of healthy omega-3 essential fatty acids, which help keep the skin soft and supple and helps to prevent wrinkles. Anyone suffering dry or inflamed skin, including eczema and psoriasis, will benefit from increasing their omega-3 intake. You will also find omega-3’s in other oily fish such as trout, mackerel and sardines.

 

Green tea

Green tea contains high levels of health-promoting antioxidants that fight free radicals, which cause damage to cells in the body, including skin cells, and helps fight premature aging and reduces the risk of cancer. Green tea helps reduce skin damage caused from sunburn and overexposure to ultraviolet light. Catechins in green tea inhibit the breakdown of collagen and elastin in the skin, which causes wrinkles.

 

Berries

Berries, especially purple and blue berries are rich sources of powerful antioxidants, which can help protect against free radical damage caused from overexposure to the sun and inked to premature aging and wrinkles. Berries are also an excellent source of vitamin C, which is an important nutrient needed for the skin’s collagen production. Adding acai or camu camu berry powder to smoothies and juices is a great way to increase your vitamin C intake.

 

Avocado

Avocados will supply you with plenty of vitamin E, which is one of the most powerful antioxidants that help neutralize free radicals that cause damage to collagen and cause wrinkles. Also applied topically vitamin E helps soothe dry skin and can help prevent scaring.

 

Sunflower and pumpkin seeds

These nutrient rich seeds will provide you with a good dose of zinc, which is important for good skin health. Zinc is needed to help the skin heal properly, to keep the skins oil production balanced, and it’s useful in the treatment of many skin conditions such as eczema and acne.

 

Chlorella

Chlorella is a nutritionally dense super food that can help improve the look and health of your skin. Chlorella is abundant in beta-carotene, which is a highly effective antioxidant, and important nutrient needed for healthy skin and protection from the suns UV rays.  Chlorella also contains zinc, vitamin C and omega-3 essential fatty acids, which are all vital skin nutrients. Chlorella has the ability to assist with detoxification. Adding chlorella powder to a fresh vegetable juice is a great way to help remove toxins from the body, which will have a beneficial effect on your skin.

 

Brazil nuts

Brazil nuts are an excellent source of the antioxidant mineral selenium, which is needed for good tissue elasticity. It also acts to reduce cell damage from free radicals, and may play an important role in reducing the risk of skin cancer. Add a few raw Brazil nuts to a trail mix for a healthy snack.

 

Banana

Banana contains the trace mineral silica that is essential for healthy skin, as the body needs silica to make the connective tissue collagen. Silica is essential for healthy skin.

 

Green leafy vegetables

Green leafy vegetables such as kale, spinach, and beetroot greens are packed with beta-carotene, a presursor to vitamin A, which helps to promote healthy repair and maintenance of the skin. Deficiency in vitamin A usually results in dry skin. Green leafy vegetables also contain skin friendly vitamin C and antioxidants.

 

Chia seeds

Chia seeds are one of the best plant sources of beneficial omega-3 essential fatty acids, which help promote healthy skin and prevent dryness. To get the most out of your chia seeds grind them first and then add a good spoonful to porridges, muesli, smoothies, or yoghurt. Ground seeds are easier to digest and to absorb their omega-3 goodness.

 

 

Gluten-free Almond & Cacao Banana Loaf

If you love banana bread, like I do, well you are going to absolutely love my ‘gluten-free almond & cacao banana loaf’. It makes an excellent nutritious snack with a cup of tea, or healthy after school treat for your kids. This loaf is packed with protein, which we need to rejuvenate, repair, and to produce hormones in the body, as well as promote the growth of lean muscle. Eating protein with meals is one of the best ways to keep your blood sugar and insulin levels balanced, as well as sugar cravings at bay. This delicious banana loaf is gluten and dairy free so it’s ideal for coealiac and lactose-intolerant individuals. I’ve used coconut oil in this recipe instead of butter which is the perfect brain fuel due to it being abundant in medium-chain fatty acids, which is a fabulous energy source for the brain. Bananas are abundant in potassium, which is vital for cardiovascular health, and high in fibre to help keep you regular and protect you from bowel cancer. Bananas are also one of the few fruits that contain a type of fibre called resistant starch, which supports  the health of the colon by promoting healthy levels of “friendly” intestinal bacteria. Adding cacao to this loaf not only gives a lovely chocolate taste but it gives it a super antioxidant boost.

 

Ingredients:

2 large ripe bananas

¼ cup raw organic honey

3 organic eggs

1 teaspoon vanilla essence

3 tablespoons coconut oil, melted

1 Tbs baking powder (gluten-free)

2 cup of almond meal

3 Tbps cocao powder

Topping:

¼ cup roughly chopped almonds and pepitas

extra 1 tsp raw organic honey

 

Method:

Preheat the oven to 160 *C

Add all ingredients into a food processor and blend until well combined.

Pour into a loaf tin.

Then to make the topping use a small bowl to mix a teaspoon of honey through roughly chopped almonds and pepitas, then place on top of loaf.

Bake for 60 minutes, until skewer comes out cleanly from center. If banana loaf starts going too brown cover with foil.

Super Green Seed Bars

Commercially made muesli bars are generally full of sugar, some brands containing up to four different types, and they’re often high in saturated fats. My super green seed bars are super healthy, containing no added sugar, only naturally sweetened with fibre-rich dates. These bars are a great source of beneficial unsaturated fats, including omega-3’s, which are good for your heart and brain, and they’re packed with protein, to assist with repair and maintenance of the body, and to help keep blood sugar levels nice and balanced. These bars also contain plenty of fibre to help improve your digestive health and keep you regular. I’ve added in some of Synergy Natural super green powder, which contains spirulina, chlorella, wheat and barley grass. These superfoods are extremely rich in vitamins, minerals and antioxidants to help strengthen your immunity, support liver detoxification and will give your energy levels and general health a boost. My super green seed bars are gluten and lactose free, and because they’re free from nuts you can also put them in your kids lunch boxes for school.

 

Ingredients:

¾  cup pumpkin seeds

½ cup quinoa flakes

½ cup desiccated coconut (plus extra for topping)

3 Tbsp tahini

2 Tbsp chia seed meal

2 Tbsp cold pressed coconut oil

26 sulfur-free dates

3 teaspoons of super green powder (I like to use Synergy Natural)

 

Method:

Soak dates in hot water for 15 minutes and then drain.

Line a small slice tray with baking paper.

Place all dry ingredients into a food processor and blend well, then pour into a medium bowl.

Add dates, coconut oil and tahini to food processor and blend until a smooth paste.

Mix date mixture through dry ingredients.

Press mixture onto the slice tray and sprinkle with extra coconut, then press into bars.

Place in the freezer for 40 minutes.

Cut into 12 bars and keep in an airtight container in the fridge.