Foods affect our skin more than you can imagine. When looking for a bump and lump free complexion the truth remains ‘what you put in, is what you get out’.

Foods to include in your diet

Eating a healthier diet, you can actually encourage a healthy complexion and keep blemishes at bay. Here are our top seven recommendations to incorporate into your diet for a glowing complexion.

Everyday fundamentals

1. Squash

The squash family from pumpkin to butternut contain plenty of beta-carotene. Beta-carotene is great for regulating skin cell development and healthy skin tone.

2. Spinach

Spinach is crammed full of skin clearing antioxidants, but Spinach is also believed to be useful for fighting off cancerous cells. In a study published in the International Journal of Cancer, people who ate more leafy greens had half as many skin tumors over 11 years as those who ate the least. It’s thought that the folate in these veggies may help repair and maintain DNA, basically boosting cells’ ability to renew themselves.

3. Oily Fish

Oily fish are rich in Biotin a B vitamin which produces fatty acids, a lack of biotin results in a scaly dry skin.

4. Oranges

Orange juice often gets a bad rap, however, freshly pressed Orange juice is rich in Vitamin C which helps to create collagen in the skin, one of the bodies main structural proteins. Vitamin C is also a natural antioxidant which helps to protect the skin from damage caused by pollution and environmental aggressors.

Clever extras to spice up your meals

5. Garlic

Garlic is full of a naturally occurring chemical called allicin, which, when digested, acts against harmful bacteria. The action of this protective veg includes staving off bacteria which causes acne and other skin infections. To get the best out of garlic, eat it raw, chopped finely into a salad or stirred into a meal before serving.

6. Seeds and Nuts

Seed and nuts are rich in Omega-3 Fatty Acids and provide the skin with moisture and elasticity. Great options are Chia seeds, Pumpkin seeds, and Walnuts.

Avoid at all costs

7. Clever Carbs

Avoid processed foods and white flours at all costs, they are the cause of many allergies, intolerance and inflammation in the body. It is wiser to rather opt for grain such as barley, quinoa, beans and brown rice, these are all lower on the glycemic index and kinder to the body and skin.

So there you have, eating healthy can definitely have a positive impact on your skin. It is important to also remember to have your skin assessed by a skin care professional, they can advise you on the best skin care routine to maintain a healthy complexion from the outside. Supplementation of nutraceuticals is also key if you live a busy lifestyle and often eat on the run, remember it is always quality over quantity so seek a health care professionals advice.