How to eat for better skin

How to eat for better skin

Let’s first begin with understanding what superfoods and phytonutrients are. In a nutshell they are wholefoods which are very nutrient dense and contain high volume of antioxidants, vitamins and minerals. Phytonutrients are natural chemicals produced by plants; in which people who consume plant foods receive significant health benefits.

Superfoods generally comprise of amino acids, the essentials for firm and hydrated skin, as well as delivering defense mechanisms against stressors from the environment.

Our main environmental stressor is free radicals. These can cause inflammatory damage to the skin's defense, resulting in poor collagen repair & ultimately cause wrinkled, thin and uneven skin tone.

Below we’ve listed some key superfoods to not only assist in a healthy body and mind, but also guarantee that glowing skin we are all searching for!

Omega-3 fatty acids

These babies are essential for supporting anti-inflammatory responses, as well as providing high quality fats for vital skin cell repair and function. In other words, they help to maintain and restore skin integrity & reduce fine lines.

Fats and Oils

Oils like flaxseed, olive, avocado and coconut are superfoods thanks to their rich vitamin E, phytosterol and polyphenol content. These powerful antioxidants and minerals assist in keeping the skin supple & protected against premature ageing.

Leafy Green Foods

Superfood powerhouses like barley & wheatgrass provide us with numerous nutrients and minerals; such as, vitamin A, C, E and K, as well as B vitamins, zinc & iron - just to name a few. These play an important role in keeping our skin hydrated and glowing. In particular zinc and vitamin C, which if both deficient, causes inflammatory acne and poor healing of scar tissue resulting in poor skin, bone and cartilage integrity. Moreover, spirulina and chlorella are both alkalising superfoods, meaning they alkalise & detoxify the gut. Detoxification plays an important role in skins health, as a diet high in sugar and refined carbs stimulates oil production, which leads to acned, irritated and dull skin.Spirulina also contains a good source of B12, which is not only often deficient in vegan diets, it also plays a major role in boosting collagen production, leaving the skin smooth & radiant.

Red and Purple Foods

Red berries are rich superfoods, particularly because they contain resveratrol, a rich phenol that helps to brighten a tired complexion and reduce irritated red skin. Berries also contain rich anthocyanins, which may inhibit the progression of skin cancers. While, pomegranates contain special tannins called gallic acid, that have shown to prevent damage from ultraviolet (UV) rays, consequently providing plump youthful-looking skin. In addition, pomegranates also contain rich antioxidants useful in reducing symptoms of acne and eczema. 

Another vital superfood is the nitrate-rich beetroot, which are a great source of fibre, iron and vitamin C. Thus, beetroots assist in blood flow and oxygen circulation, super important for transferring nutrients through-out the body for healthy skin repair.

H20 Water

Although not exactly a food, mentioning the importance of hydration is key for skin and overall health. Water comprises all cells, including those of the skin. Skin can look healthier, younger, and more radiant when hydrated and may become dry, scaly, and sunken without adequate water intake.

Though, if reading this makes you want to rush out to the supermarket – wait, because we’ve got you covered. All your nutrient dense leafy greens are supplemented in Melrose Organic Essential Greens. Your super blend of red and purple antioxidant rich foods are found in Melrose Essential Reds. And the healthy fats, oils and omegas can be found in our kitchen oils & omega fish and plant oils range. We’re here to help make that skin glow!

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Dione Promm

(BHealthSc, GradCertPMgt)

Dione Promm is a Naturopath and the Head of Science and New Product Development at Melrose Health Australia.

She heads up the Research & Development function where research, testing and formulation is undertaken to create evidence based, efficacious dietary supplements and premium quality health foods.

Dione has worked within the natural health sector for over 15 years with qualifications in Naturopathy, Nutrition and Product Development.