A focus on nutrition and lifestyle is vital for clear, radiant looking skin, as your skin acts like a mirror reflecting what is going on beneath the surface. If one’s diet contains high levels of processed foods and refined sugar, it is common for these triggers to show up on the complexion as acne, eczema or irritation (or a trifecta of all of the above, wahoo!). Internally, our cells are responding to the type of nutrients and foods we are consuming each day, therefore, consuming a diet filled with antioxidants, healthy fats and fibre will not only improve your skin, but your overall well-being will improve too.
Below, our Par Olive Nutritionist shares her top tips on what to eat for brighter, radiant and healthy looking skin from within:
Never Fear Fat - Healthy Fats
Gone are the days of shunning high fat foods (hallelujah). We now know healthy fats play a pivotal role in skin health. Healthy fats promote skin vibrancy, prevent dryness and feed the skin microbiome. Healthy fats are also critical for female hormone production. Healthy fats = healthy hormones and healthy skin.
Note: If you are suffering with severe acne, peanuts can increase inflammation, so we recommend opting for macadamias, almonds, macadamia butter and almond butter instead.
Healthy Fats include: Avocado, oily fish, nuts, nut butters, seeds, olive oil, avocado oil.
Fibre is your friend - High Fibre
Fibre is a complex carbohydrate found in plants, which helps to bind to waste and stimulates elimination in our bodies (we all know where we are going with this).
A low fibre diet can contribute to bloating, and a variety of imbalances, including hormone imbalances which can wreak havoc on the skin. It is imperative that fibre is a priority in your diet for skin clarity and well-being. High fibre diets also feed the good bacteria as a prebiotic, which increases healthy gut flora and skin radiance.
Note: Try to include two cups of fibre rich vegetables at both lunch and dinner.
High fibre foods include: Quinoa, seeds, nuts, rice, skin on fruits, vegetables, oats, chia seeds, flaxseeds.
Collagen peptides play a key role in skin healing, reducing inflammation and increasing skin hydration. Clinical studies demonstrate daily collagen supplementation can speed up the body's natural healing process, which is incredibly beneficial to reduce inflammation and risk of scarring.
Collagen Rich Foods include: Fatty wild caught fish, PEARL Marine Collagen, Grass Fed bone broth.
Eat The Rainbow - Antioxidants
Fruits and vegetables are filled with antioxidants, which play a key role in neutralising free radical damage. We are naturally exposed to free-radicals everyday from processed foods, air pollutants, sprayed crops, alcohol and so on. Antioxidants aid in eliminating toxins in the body, which helps to prevent skin breakouts and congestion.
Rich Antioxidant Foods include: Blackberries, blueberries, raspberries, broccoli, carrots, asparagus, beetroot, radishes, collard greens, pumpkin, kale.
Water Your Garden - Hydration
The annoying tip we all know we need to prioritise more. Increasing water intake allows the body to eliminate toxins and promote healthy blood flow which is known to benefit the skin's appearance. 2-3L per day is recommended. Opt for a stainless steel or glass water bottle and avoid plastic bottles (both for the environment, and your health).
Tips for hydration include: Add slices of cucumber, lemon, grapefruit or blood oranges to your water for a pop of all natural flavour.