We all want our skin to look splendid. But some so-called superfoods come with very little scientific backing. Also, they can be too expensive for many of us to incorporate into our diet on a regular basis. Here at CashLady, we take a closer look at the wide range of foods that you can consume to improve your skin health, without breaking the bank.
Beauty starts from within
When it comes to making our skin look radiant and healthy, many of us are guilty of heading straight to the high street for quick-fix beauty and skincare products that promise to do just that.
The sad truth is that no matter how many beauty products we invest in, our skin will not get that natural, healthy glow we are after if our diet is lacking.
Our skin is constantly shedding older cells and replacing them with new ones. To support this change and to keep our skin looking healthy, we need to provide our body with the nutrients it needs.
For skin health eat broccoli
Broccoli is full of vitamin C, a potent antioxidant that is great for your skin. It can help your body to repair itself, including any blemishes on your skin.
Your body also needs vitamin C to help keep your immune system strong and to make collagen. Collagen helps our body to replace dead cells and keep our skin strong and healthy. Because the human body can’t store vitamin C, it is important to regularly eat fruit and vegetables that contain it.
Other budget-friendly fruit and vegetables that are full of vitamin C, include oranges and sweet potatoes.
Free-range eggs are packed full of a wide range of vitamins and minerals that benefit many different parts of our body. After receiving an undeserved bad reputation due to their cholesterol content, eggs are now firmly back on the menu.
As well as a huge range of other goodies, eggs contain selenium, which research has shown could help to protect our skin against age spots and sun damage.
Eggs are versatile and can be incorporated into any of our 3 daily meals. Free-range eggs are also very cheap, with top supermarkets selling them for around 15p each!
If you are not keen on eating eggs, you can also find selenium in foods such as Brazil nuts, tomatoes and shellfish.
Actually, a seed rather than a nut, eating almonds is a great way to get the vitamin E you need to help to protect your skin from UV damage. Vitamin E can also help healthy skin growth.
Other foods, such as sunflower oil and hazelnuts, also contain high amounts of vitamin E.
Until recently, we were told that avocados were full of fat (and thus calories) and we should not be eating them if we want to stay slim.
However, avocados actually contain the ‘good’ types of fat, different to the saturated fat found in butter or meat, for example. Avocados provide our body with the essential fatty acids which help to keep our skin moisturised.
Avocados also contain Vitamins C and E, making them a great food for helping to keep your skin healthy.
Oily fish contains omega-3, an essential fatty acid that can help to tackle any inflammation or redness in your skin.
Many people consider fish to be the expensive option. By going to your local fishmonger or to the fish counter in your local supermarket, you can find out what is in season and therefore what is the best value.
And the good news is that, although tinned tuna does not have the same nutritional benefits as the fresh version, other tinned fish such as mackerel, sardines or herrings do keep the same nutritional benefits. As such, making these types of tinned fish great for those of us on a budget.
Many of us enjoy a roast chicken for our Sunday lunch, but did you know this could actually benefit your skin?
Chicken contains zinc, which helps the oil-producing glands on our skin to function correctly. Alongside being involved in the repair of any skin damage.
Vegetarians can get zinc too, through foods such as nuts, seeds and whole grains.Keep hydrated
To avoid your skin looking dull and tired, you should make sure that you drink lots of water – about 8 glasses a day is the recommended amount.
If you do not like water, you could try swapping your caffeine-filled brew with some herbal teas. Or you could fill your water bottle with fresh fruit to add flavour.
Cut out sugary snacks
Regularly eating sugary snacks, such as biscuits and cakes, results in your body producing insulin. This could damage collagen and may be bad for your skin health.
If you want a bite to eat between meals, try a piece of fruit or a handful of nuts instead, to nip your cravings in the bud.
Do not crash diet
Crash diets are bad for our skin. Doing so, we may miss out on the vital nutrients our skin needs to help it look good. Repeatedly gaining and then losing weight can cause our skin to wrinkle and sag.
Skin health takes time
If you decide to incorporate some skin-healthy foods into your diet, you should not expect to see changes straight away. It can take new skin around six weeks to come to the surface, meaning that to see the benefits of your new food additions, could take a similar time.
Keeping your skin healthy does not have to involve incorporating expensive superfoods into your diet. Simple and cheap vegetables, such as broccoli, contain a wide variety of vitamins and minerals. As do budget-friendly options such as tinned fish or eggs.
Try drinking plenty of water and cutting out sugary snacks and replacing them with more healthy options such as fruit or nuts. By doing so, you could be well on the way to more healthy, happy-looking skin.