Dr Benjamin Norris is a skilled plastic surgeon with the medical training to know that the value of a good nutritious diet cannot be overstated. Simply put…
Eating well is the best thing you can do to give your body, including your skin, the vitamins and minerals it needs to keep itself in tip-top shape.
In this article, we share Dr Norris’ top picks for eight readily available foods that—when eaten raw or enjoyed as a juice—help improve your skin and complexion dramatically.
7 Foods for Beautiful Skin
- Beetroot – Beets have been shown to help clear the blood of impurities. The cleaner your blood, the healthier you are, which will be reflected in clean, clear skin.
- Berries – Berries of virtually every size, shape, and colour are jam-packed with antioxidants and protect skin cells from visible signs of ageing.
- Carrots – Carrots are good for the eyes, but the vitamin A and biotin they contain are the foundation for the development of new skin cells.
- Fish (Salmon and Tuna) – Another fine source for naturally moisturising omega-3 fatty acids, but without the fat and calories found in nuts.
- Kale – Kale is finally getting its day in the sun. Once ignored as a bitter green, kale contains carotenoids, which are rich in antioxidants. It also aids in good digestion, the body’s natural detoxification process, which means clearer skin.
- Spinach – Packed with antioxidants that fight ageing, spinach is loaded with vitamins A, C, and K. It also helps skin stay hydrated.
- Walnuts – Enjoy walnuts by the handful and you’ll be loading up your body with vitamins B and E, known for helping fight off free radicals that can cause stress and wrinkles. Walnut nutrition also includes omega-3 fatty acids, which help strengthen the skin membrane and keep it moisturised.
Can Your Diet Help You Grow Your Own Collagen?
It would be wonderful if what you ate could help you grow your own collagen, wouldn’t it? Based on emerging research, it appears that three key nutrients found in food may help you do just that.
- Vitamin C (Ascorbic Acid) from Citrus Fruits – Researchers at the University of Maryland Medical Center found that the body uses vitamin C for making collagen and elastin, proteins that help keep your skin firm and supple.
- Lysine from Red Meat, Soy, Cheese and Nuts – Lysine is an amino acid your body uses to build collagen. It is an essential amino acid, which means it is provided exclusively by your diet. It is present in abundance in red meat, cheese, and nuts, as well as in low-fat/low-cal soy products.
- Manganese from Pineapple, Pecans, Grains and Greens – The Linus Pauling Institute at Oregon State University in the U.S. reports that “your body needs ample amounts of the mineral manganese to increase production of collagen and elastin, especially when healing wounds”. Pineapple, pecans, whole grains and leafy greens are high in manganese. Unorthodox foods like seaweed and other sea vegetables are also high in manganese.
- Nuts, Nut Milk, and Seeds (for Copper) – Your body needs the essential mineral copper to knit together collagen and elastin to form strong skin. You can reach your recommended daily intake by adding nuts, nut milk, and seeds as well as lentils and mushrooms to your diet.