Healthy Superfoods that Improve Your Skin By Cassie Brewer Beautiful skin requires two important factors: a healthy lifestyle and skincare products. Part of a healthy lifestyle involves your diet. To achieve smoother and clearer skin, add these superfoods to it. 1 Omega-3 Foods Foods rich in omega-3 fatty acids help the skin by repairing cell membranes. This makes your skin stronger to withstand any internal or external threats. Omega-3 foods include fatty fish such as salmon and chia seeds. Flaxseed and nuts also have skin benefits. Flaxseed contains alpha linolenic acid, an omega-3 fatty acid that makes your skin radiant and hydrated. Nuts such as walnuts, on the other hand, have omega acids that boost collagen production. The result? Supple and youthful skin. Fabulous Flavonoids When picking blueberries, choose ones that have the richest color possible as they are especially high in flavonoids. These are compounds that have many health benefits, while working in unison with Vitamin C: these two nutrients boost each other’s antioxidant prowess, making you healthier. Cocoa contains flavanols (a type of flavonoid) that increases blood flow to skin tissues, as well as making skin better hydrated. Another flavonoid-rich item to add to your diet is tea that also improves blood flow to the skin and tackles sun damage. In fact, research has shown that women taking flavonoids had 25 per cent less redness from the sun than women who didn’t consume daily doses of the compound. Viva Vitamin C! Foods rich in vitamin C help to strengthen blood vessels which can boost blood circulation, improving the transportation of nutrients to the skin. Vitamin C-packed foods include strawberries, red and green peppers, and cauliflower. Oh, and remember to eat more sweet potatoes. Their Vitamin C content decreases sun damage exposure. Lutein Foods This vitamin is found in dark leafy green vegetables such as spinach and kale. It is great for skin because it fights off wrinkles by keeping skin elastic. Eggs also contain lutein, so don’t skip your breakfast omelette if you want greater protection against UV damage that can lead to early signs of ageing. 2 Z for Zinc This mineral is mighty when it comes to skincare. It helps the skin repair itself and a deficiency in it can lead to skin looking less amazing than you’d like. You can find a high amount of zinc in avocados and pumpkin seeds. You might not realize it, but acai berries also contain an array of vitamins including zinc that work to make your skin look better, such as B-vitamins, Vitamin E and copper. They’re an all-round skin-saving superfood! Anti-Inflammatories Keeping inflammation at bay with foods that fight it can help to make your skin look younger! Top up on superfoods such as: – Steel-Cut Oats Oats are not only good for fibre, but applying it topically to the skin can ease health conditions such as eczema and psoriasis, and it’s a great remedy for oily skin. – Greek Yogurt Since it contains probiotics that decrease inflammation, Greek yogurt also helps skin to flourish. Studies show that probiotics can balance bacteria in the skin, not just in your digestive system. – Olive Oil Foods that are heart-healthy, such as olive oil, are good for decreasing inflammation. Olive oil also nourishes skin because it contains a savvy blend of good fats and antioxidants to make your skin more youthful. Anti-Bacterial Superfoods Clearer skin is an important part of feeling confident, and coconut oil can help keep your skin blemish-free. Its antibacterial properties clean away dead skin cells and dirt from your skin, preventing clogged pores that can lead to pimples. The quinoa seed not only contains anti-inflammatory ingredients, but its good saponin content helps to allow skin to repair itself after injuries, making it a great antiseptic. Eating your way to healthier skin and lifestyle never looked tastier! Make delicious meals with the above superfoods and enjoy skin that’s more luminous.