Want Healthy Glowing Skin?
Eating fresh, wholesome foods will not only help you get the radiant skin you’re after this Winter, but it will also provide many other health benefits. All those nutrient-rich foods can help enhance your skin’s appearance, boost its wrinkle-fighting ability, and even help protect against skin cancer. Winter is here—here’s how to get healthy glowing skin:
1. Be A Green Machine.
The more fresh (preferably organic) leafy greens you can incorporate into meals, the more resilient your skin will be. Go heavy on nutrient-dense leafy greens because they’re loaded with antioxidants, including lutein and zeaxanthin, which research indicates are beneficial for overall skin health as well as [in Summer] for their protective effects against the sun’s damaging UV rays.
Remember, however, that eating more anti-inflammatory greens supports skin health—that doesn’t mean it’s a hall pass to roast yourself for hours in the sun without sunscreen.
So, how much leafy green goodness do you need? Even just a 1-cup serving of spinach, Swiss chard, or kale a few times a week will do the trick. You can also add a scoop of powdered greens to your morning smoothie or your water bottle to sip on throughout the day.
2. Feed Your Skin Good Fat.
Another big way to improve skin health is to ditch sugar and processed foods. I also recommend lightening up on coffee, which can leave skin looking dull and dehydrated. Instead, eat lots of fresh, whole produce to maximise nutrients at every meal—and be sure to make room for healthy fats.
A skin-savvy plate will include plenty of good fats to hydrate and nourish your skin (and the rest of you) with fatty acids, which also helps protect against sun damage. Delicious, skin-supporting options include:
- Avocados: a tasty, creamy, and rich source of healthy fatty acids
- Chia seeds: tiny seeds, big benefits. They’re packed with inflammation-taming omega-3s and can help tame hunger, too.
- Coconut oil: A spoonful in your morning smoothie adds medium-chain fatty acids to help fuel the formation of new skin and also prevents sun damage.
- Olive oil: a staple of the Mediterranean diet and a heart-healthy fat
- Fatty fish: Wild salmon and sardines come complete with omega-3 fatty acids to help keep inflammation in check and also protects skin from damage.
3. Focus On Antioxidants.
To boost the health of your skin, look for foods that pack in the antioxidants, like carotenoids and catechins. To take advantage of as many of these health-enhancing, collagen-boosting, protective antioxidants as possible, we recommend “eating the rainbow”. Rich, green leafy veggies, deep purple, dark red, bright red, yellow, and orange veggies and fruits raw or cooked—all should have a place in your skin-supportive menu. That includes:
- Greens: leafy greens like spinach, kale, arugula, turnip greens, and collard greens, plus broccoli, Brussels sprouts, etc.
- Blue/Purple: eggplant, purple asparagus, blackberries, black currants, blueberries, plums, etc.
- Red: beets, red cabbage, red onions, tomatoes, pomegranates, strawberries, cherries, cranberries, etc.
- Orange/Yellow: carrots, yellow onions, butternut squash, cauliflower, sweet potatoes, pumpkins, apricots, peaches, etc.
4. Enjoy A Cup Of Hot Polyphenols.
Enjoy polyphenol-rich green, white, black, or red teas, preferably organic. For thousands of years, tea has been known for its positive effects, due in part to the significant amount of antioxidant polyphenols found in every cup. More recently, studies have linked tea drinking to lower skin cancer rates and protection from premature skin ageing. Drink up all Winter long.
5. Boost Skin From Within.
By eating antioxidant-rich produce and drinking antioxidant-rich teas throughout the season, you’ll be boosting wintertime skin health as well as your skin’s ability to protect itself from free radicals. Add to that a well-chosen hydrating serum that’s low in toxins, and you’re well on your way to healthier winter skin—inside and out.
But don’t stop there. Consider adding even more health glowing skin support with our three favourite supplements for Winter skin:
- Krill oil, which contains astaxanthin to support skin health and help protect against free radicals.
- Alpha lipoic acid, the antioxidant that helps protect skin collagen and combats signs of cellular ageing.
- Vitamin D3, to boost levels and help make your skin more prepared for sun exposure by producing melanin faster to better protect itself.
At Chique we stock The Beauty Chef’s organic skincare range which blends selected food ingredients with a natural fermentation process to balance digestive health keep the skin’s ecosystem strong and healthy – beauty begins in the belly.
We also stock Nordic Naturals Arctic Cod Liver oil – the purest and best-tasting fish oil, with only naturally occurring vitamins A and D. It is third-party tested for environmental toxins, including heavy metals, dioxins, and PCBs. Enjoy the taste and benefits of “Pure Health’.
We also stock the Synergie Skin’s skin care range that uses Clean Science, including multiple hydration serums for all skin types to beat the drying effects of winter weather!