10 foods for clear, healthy skin

You are what you eat.

This is repeated too often to be now considered a cliché.

This adage however holds true for skin. Food plays a great role in the health and overall well being of the skin.

A balanced diet is great for general wellness however there are some super foods that offer huge benefits for the skin.

These 10 foods are cheap and locally available all year round.

They are versatile in that there are various ways to cook them so as to get the most out them.

1. Fish oil

Fish oil is rich in omega–3 fats which helps to strengthen the skin’s cell membranes so as to protect against sun damage.

Fish oil may also reduce the risk of certain forms of skin cancer. The omega-3 fats allow water and nourishments to penetrate into the skin while keeping out toxins. 

These healthy oils also fight inflammation in the skin thus keeping it break-out free.

2. Avocados

These are a great source of healthy oils and vitamins which enhance the skin’s vitality.

Avocados also possess vitamin C. avocado oil stimulates the production of collagen which improves the tone and texture of the skin.

Eating avocados regularly improves the skin’s ability to stay hydrated.

3. Sukuma wiki

The Ubiquitous vegetable contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus.

It is a plus that it is cheap and available all year round. Regular consumption of sukuma wiki will make for a happier clearer skin.

4. Sweet Potatoes

These tubers are packed with beta-carotene, an antioxidant that fights aging.

They make for a filling breakfast or snack. However, it is versatile and can be prepared in various ways to suit one’s palate to make for a healthier skin.

5. Tomatoes

Tomatoes contain the best source of the anti-aging antioxidant lycopene.

Lycopene in tomatoes is more easily absorbed when it is cooked or processed.

The longer the tomato is cooked, the greater the amount of lycopene released.

6. Dark Chocolate

Chocolate has long been demonised as causing acne flare ups. The good news is that dark chocolate keeps the skin hydrated and protected from sun damage.

7. Whole grains

Whole grain foods contain the mineral selenium, which is a skin–friendly antioxidant. They also contain vitamin B, protein, magnesium, as well as several other antioxidants, which together with selenium, help protect against environmental damage as well increasing skin  elasticity and general skin health.

Studies have found that steady blood sugar levels and skin health could be linked. 

Therefore, cutting out processed white carbohydrates and substituting them with brown, wholegrain, low glycemic index foods will help regulate blood sugar levels by releasing energy gradually throughout the day rather than all at once like processed foods do.

8. Carrots

Carrots are high in beta carotene, an antioxidant that is converted to vitamin A.

Cooked carrots deliver even more vitamin A goodness.

This vitamin helps repair skin tissue as well as protecting against sun damage. Carrots too can be enjoyed  raw in salads.

9. Pumpkin Seeds

Pumpkin seeds are so rich in zinc which protects cell membranes, maintains collagen, and promotes renewal of skin cells.

Pumpkin seeds can be eaten on their own as a snack or toasted and added to add crunch to a salad.

Sadly these seeds are often tossed out into the waste after the fleshy pumpkin has been squared up for use.

10. Water

Water is not a food and does not fall into any categories of food.

However, it  is crucial for skin health as it flushes toxins out while delivering nourishment for the skin cells and keeping organs in proper working condition.

Water helps to plump and fill the skin to give it a firm, clear appearance.

Many fruits and vegetables also contain lots of water.

If you cannot drink your water, try eating it for a clearer healthier skin.