How to Eat Your Skincare
Winter is officially in full swing, and with it comes dehydrated skin. While creams and actives absolutely help, according to Annabelle Taurua, in-house beauty and content specialist at Fresha, the leading beauty and wellness marketplace, nourishing your skin from the inside is one of the most effective ways to stave off winter dehydration.
“We’ve heard it time and time again, but there really are benefits in including various fruits and vegetables in your diet to nourish your skin. The vitamins, minerals and antioxidants found in them can protect the skin from oxidative stress and promote skin repair and renewal,” says Annabelle
2. Ditch the stock cubes
“It’s convenient to reach for artificial seasoning cubes or bouillon cubes in the kitchen, but more often than not, they have synthetic ingredients designed to mimic natural flavours, which can disrupt hormone levels and, for acne sufferers, worsen symptoms. Natural seasonings like ginger, garlic, green onion, good-quality soy sauce, and chilli, coupled with fresh herbs, can give your dishes the same flavour profile and help protect skin cells from environmental damage. Ginger and chilli both support collagen production and calm inflammation and redness.”
3. 30+ varieties of plants a week
“30 different plants on a weekly basis can feel overwhelming, but studies from the American Gut Project, the most extensive study ever conducted on the human microbiome, show that people who eat 30+ plant-based foods a week had more diverse gut bacteria and beneficial microbiomes and fewer unhelpful bacteria associated with dull skin. Whilst the thought of 30+ might feel overwhelming, Annabelle suggests mixing it up with nuts, seeds, whole grains, beans and fruit and veg.
“You’d be surprised how quickly you can reach this goal with just a few whole-grain-based salads packed with veggies, different fruits and a sprinkle of seed mixes on your yoghurt or porridge in the morning.”
4. Swap your second coffee for tea
“A water-rich diet for bouncy skin is nothing new, but very few of us are as hydrated as we can be. Plenty of water daily is crucial, but replacing your second morning coffee with clear teas that are rich in antioxidant effects and low tannins like green tea, lemon balm, oolong, and jasmine can give the skin a more natural glow.”
5. An orange a day
“Oranges are packed with vitamin C content, which is an essential nutrient for synthesising and stabilising collagen in the skin. Eating oranges daily can consistently provide your body with the vitamin C needed to maintain elasticity, reduce fine lines and support wound healing from any scarring on the face. It’s why we quite frequently see orange peel as an ingredient in face masks and scrubs.”
6. Oily fish twice a week
“Omega-3-rich foods like oily fish rich in EPA and DHA can give your skin a real boost of hydration and improve its elasticity. Eating fish like mackerel, which has the highest EPA and DHA content per serving, just twice a week regularly can even help manage symptoms of acne, eczema and UV-induced damage. Herring, sardine and anchovies are great too, but mackerel gives you the best bang for your buck, so to speak. For plant-based folks, adding things like walnuts, chia seeds, and flax seeds can help skin, but you won’t get as many skin-improving benefits as oily fish. Instead, try an algae oil supplement, which directly provides vegan EPA and DHA.
7. Another round of oysters
“It’s no secret that zinc is essential for skin repair and controlling inflammation. It’s also a key ingredient for acne sufferers as it’s highly effective in managing wound healing. The best food source for bioavailable zinc is oysters, but shellfish and lean beef and lamb are also great. For plant-based eaters, pumpkin seeds, cashews and Greek yoghurt eaten with protein sources will help aid their absorption.”
8. Feed your gut with fermented goods
“Fermented foods are packed with good bacteria also known as probiotics, which help balance the bacteria in your gut and skin. This balance can reduce inflammation, leading to clearer skin. The antioxidants in ingredients like kimchi and kombucha made during fermentation can protect your skin from ageing and help keep it hydrated.”