In a 2021 edit to our FEED YOUR FACE blog, we’ve added some more faves to our original list of fab five foods – but rather than completely duplicating info here, we’ve expanded on the categories we’d listed before as well as adding some specific superfoods: so read on, readers!
COLLAGEN
Collagen is the most abundant protein in your body which is responsible for healthy joints and skin elasticity as well as maintaining the skin barrier’s function. As we age, existing collagen breaks down and it gets much more difficult for the body to produce more so this where collagen supplements come into play... Incorporating a collagen supplement into our everyday regime is an effective way to brighten our skin, keep it feeling plump and support its natural moisture levels. Research shows that collagen powders support your skin’s fibroblasts, which are fundamentally responsible for collagen and elastin production. So, in simpler terms, when you consume collagen powder, you help your body in create more collagen.
BROCCOLI
One of the key greens mentioned above, broccoli’s superpowers are all down to its main antioxidant, ‘sulforaphane’ which reduces inflammation, eliminates and neutralises unwanted toxins and chemicals in your body and also reverses photoaging by protecting against UV-induced skin damage. Whoah!
Broccoli is fuelled with many other vitamins and minerals such as calcium, zinc, vitamin A and C and lutein which essentially protects your skin from becoming dry and wrinkled... It’s no wonder it’s one of the world’s leading superfoods.
MANUKA HONEY
Research shows that manuka honey has major benefits for the skin by balancing its pH level, preventing wrinkle formation and helping prevent infections due to its antimicrobial properties.
It is 100 percent natural with anti-inflammatory and healing properties which will soothe your skin and reduce the redness.
AVOCADO
Avocados are packed with nutritional and health-boosting nutrients such as beta carotene, protein, lecithin, fatty acids, and vitamins A, C, D, and E. They’re also full of good monounsaturated fats – great to consume both internally and when applied externally in the form of avocado oil. Research has shown that not only do the collection of antioxidants and fatty acids in avocados increase collagen metabolism, they are jam-packed with youth-boosting and hydrating properties which heal dry skin AND they can protect against UV rays. Broccoli & avo salad anyone? With a squish of manuka honey dressing?
MATCHA
If you’re not familiar with matcha, it’s a Japanese green tea powder made from finely powdered, dried tea leaves. The taste is slightly grassy, bitter and vegetal, but despite this, it is becoming more and more popular recently, in all forms. It’s super easy to add into lattes, smoothies or soups (and then the taste isn’t quite so acute!).
Matcha is an all-round, antioxidant powerhouse which has excellent skin care benefits. Like spinach and other greens, it contains chlorophyll which is a natural anti-bacterial that helps rid eliminate excess oils and help eliminate bacteria as it has many anti-inflammatory properties.
CUCUMBER
Cucumber is 95 percent water; so if you aren’t great with your daily water intake, try getting some cucumber incorporated into your diet! But as well as the old aqua, cucumbers contain many bioactive compounds, including cucurbitacins, cucumegastigmanes, cucumerine, apigenin, orientin and vitexin. They may not sound like familiar ingredients to most, but these magic potions have been proven to mega-hydrate skin, reduce irritation and swelling and even ease pain from sunburn.
CILANTRO
Cilantro is a must-have ingredient in our kitchens and, apart from its culinary features; it has numerous beneficial properties for our skin. It is a rich source of antioxidant, Vitamin A and Vitamin C which can help maintain smooth, youthful skin. It has skin-healing and hormone-balancing powers which can help reduce the aging effects of sun damage and boost collagen levels. The leaves have antioxidant, anti-fungal properties that can help clear up pigmentation or acne problems in skin of all ages.
BASIL
Basil has in fact been proven to hold acne-fighting properties which stem from its strong anti-inflammatory and anti-microbial properties. Those with oily, yet dehydrated skin types think that because their skin is oily, it also cannot be dry; this is not true. It is still very crucial for those with oily skin to keep hydrated and moisturised and basil is most ideal for this skin type. Lactose-free pesto anyone?
APPLE CIDER VINEGAR
Apple-cider vinegar is best known as a multi-purpose cure-all. (I blog about it here as a fab ingredient to add to water first thing or before glucose/carb-heavy meals…)
In terms of using it topically, for skin benefits, it is often used for those with acne-prone and oily skin as it will balance the skin’s pH, chemically exfoliate in a natural way and clear skin of any nasty unwanted bacteria. This is down to the vinegar’s malic acid, a gentle chemical exfoliant and acetic acid, with awesome antibacterial properties. DON’T go to your cupboard and pour it all your face though, as it is actually very strong and can cause chemical burns so ALWAYS dilute it with water before applying to the skin.
WILD-CAUGHT SALMON
Wild-caught and sustainably sourced cold-water fish are rich sources of healthy polyunsaturated omega-3 fatty acids. Nutritionists reinforce the importance of an increased intake of omega-3 fatty acids to help improve and protect the complexion and appearance of skin.
Wild caught salmon in particular, is incredibly rich in antioxidants, one in particular named ‘astaxanthin’. This specifically gives salmon that pink/orange colour and has antioxidant and anti-inflammatory effects. Research and dieticians note that this has several health benefits such as protecting the skin from UV rays and protect the heart against specific risk factors for heart disease as blood pressure.
SQUASH
Squash is an extremely nutritious, power-packed veggie which provides many health benefits. It contains a high amount of vitamin A, B6 and E which enhances moisture and hydration in the skin. Being full of beta-carotene and vitamin C and potassium, it helps reduce inflammation, preventing cellular damage, prevent premature skin aging and protect against sunburn and skin cancer by inhibiting free radicals.
SWEET POTATOES
Sweet potatoes are yet another thoroughly nutrient-packed veggie which contain a range of vitamins and minerals, including vitamin A, vitamin B6, vitamin C, manganese and potassium. They are about 77 percent water, 20 percent carbohydrates, 3 percent fibre and 1.6 percent protein. The antioxidants will also help your skin cells look vibrant, supple and youthful by protecting them from oxidative stress. They are such an easy staple to incorporate into your diet as they can be cooked and done in so many ways which are delicious, nutritional and beneficial.
