Whether you consider yourself fluent in skin vocab or you’re searching for new ingredients to boost your glow, know that healthy skin starts from within. From kombucha to quercetin, vitamin D to green tea, discover the best skin-loving ingredients and foods that take care of your complexion from the inside out. Your skindex awaits…
A is for Astaxanthin
Astaxanthin contains antioxidants and key ingredients for skin health. That’s because antioxidants act as the first line of defence against free radicals which cause oxidative stress and can lead to signs of premature ageing. The foods to look out for? Salmon, lobster, shrimp and algae.
B is for Biotin
Biotin, also known as vitamin B7, is a water-soluble vitamin that helps the body metabolise fats, carbohydrates and protein. Biotin supports healthy hair* and skin* and is found in egg yolks, legumes, sunflower seeds, sweet potato, mushrooms and broccoli.
C is for Curcumin
Curcumin is a bright orange spice that’s found in the turmeric root. It has antioxidant properties and helps to protect our body (including skin cells) from damaging free radicals. Herbs that contain curcumin are turmeric and ginger.
D is for Vitamin D
Vitamin D is important for healthy muscles**. Add these vitamin-rich foods to your shopping list: salmon, canned tuna, mushrooms and egg yolks.
E is for Eggs
Eggs contain every amino acid the body needs. They're also a great source of lutein, which supports eye health.
F is for Fish
Omega 3 oils – found in salmon, mackerel, anchovies, sardines, and herrings – have been shown to support the skin against redness.
G is for Garlic
Not just for seasoning, garlic can help keep skin, hair and nails luscious and strong. It also contains many antioxidants; ingredients with natural antibiotic and decongestant properties which may help your immune system. It may help to lower cholesterol too.
H is for Hyaluronic acid
Hyaluronic acid is a lubricating, clear substance that’s produced by the body naturally. In the human body, hyaluronic acid is found in the greatest concentrations in the skin, inside joints, within the eyes and in other tissues where it helps retain collagen, increase moisture and provide elasticity and flexibility. As levels decrease as we age, look to bone broth, oranges, tofu, kale, almonds and sweet potatoes to help restore HA levels.
I is for Iodine
Iodine is considered one of the body’s vital nutrients as it’s responsible for regulating thyroid function. Luckily, you can find it in plenty of food sources, including seaweed, cod, shrimp, tuna and eggs.
J is for Japanese Green Tea
Japanese green tea is full of anti-ageing antioxidants and has long been touted as superhero skin hero. The anti-inflammatory, anti-microbial and antioxidant properties are thought to aid everything from skin sensitivity to irritation.
K is for Kombucha tea
Packed with antioxidants, kombucha is a fermented black tea. Experts believe that one or two cups of kombucha a day is the optimal amount to reap the rewards.
L is for Lutein
Lutein, nicknamed “the eye vitamin,” is a type of carotenoid antioxidant that is known to support the eyes .It’s found in dark green leafy vegetables such as broccoli, spinach and kale.
M is for Mackerel
Mackerel is high in essential oils, vitamins, and minerals and rich in Omega 3 and Omega 6 fatty acids. Skin translation: these "good" fats help ensure skin stays hydrated.
N is for Nuts
Nuts are full of anti-ageing flavonoids, protein, fibre, essential fats and many vitamins and minerals, including magnesium, which performs important functions in our muscles.
O is for Oat milk
Fan of an oat cappuccino? The good news is that oat milk is high in fibre, lactose-free and is particularly high in vitamin E and folic acid, which supports healthy skin making it a great milk alternative.
P is for Pycnogenol
Also known as Pinebark, this plant extract is derived from the French Maritime pine tree. It’s been shown that this collection of Phyto molecules rejuvenates skin elasticity. Find it in skincare and supplements, as opposed to food sources..
Q is for Quercetin
Quercetin is a bioflavonoid. Bioflavonoids act synergistically with vitamin C to preserve and protect the structure of capillaries. Since the human body cannot produce bioflavonoids, they must be supplied via diet. Quercetin can be found in apples, peppers, cherries, berries and leafy greens such as kale and spinach.
R is for Red
Red fruit and veg like raspberries, strawberries, red peppers, red cabbage, red broccoli, and red onions contain many key antioxidants such as lycopene, potassium and vitamins A^ and C^ that are crucial both for healthy skin and your immune system.
S is for Spinach
Spinach is among the top 10 superfoods because it contains lutein and zeaxanthin, which are both thought to be anti-ageing compounds.
T is for Tomatoes
Tomatoes contain quercetin and the antioxidant lycopene, which is a super-efficient, free-radical scavenger that may help protect against age-related cell damage.
U is for Ubiquinol
Commonly known as CoQ10, a vitamin-like substance found in all parts of the body, this substance plays a critical role in the production of energy in every cell of the body. Look to chicken, beef, spinach, sesame seeds, broccoli, oranges and strawberries..
V is for Variety
Simple as it sounds, it’s important not to keep eating the same foods all the time. Make sure you have a variety of foods from all five food groups in your diet to give you the widest range of nutrients possible.
W is for Walnuts
A great source of copper, walnuts can help with greying hair and help it retain its natural colour longer.
X is for X factor
And vitamin A has it. Nothing else comes close. It’s responsible for the way our cells divide, grow and mature and there would be no life without it. Foods that contain vitamin A are salmon, mackerel, sweet potato, and carrots which contain beta carotene, which is then converted into vitamin A.
Y is for Yellow fruit
Grapefruits, melons, pineapple, lemons, squash, and turnips have high antioxidant content. Remember: the richer the yellow, the richer the antioxidant content.
Z is for Zinc
Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage, keeps skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, nuts, seeds and shellfish.
*Biotin contributes to the maintenance of normal skin and hair
**Vitamin D contributes to the maintenance of normal muscle function
Iodine contributes to the normal thyroid function
**** Magnesium contributes to normal muscle function
^ Vitamin A and C contributes to the maintenance of normal skin
^^ Zinc contributes to the maintenance of normal skin