How To Eat Your Way Towards Glowing Skin

How To Eat Your Way Towards Glowing Skin

By Charlotte Oakley-Deville

A ‘healthy glow’, ‘post break-up glow’, and ‘she’s glowing’ have all been buzz-phrases over the last decade or so. However, our rabidly ‘on-the-go’ lifestyles is up there with the most fatal obstacles to that ‘glowing’ look and feeling, especially for our skin. 

Beyond appearance, the skin is of course the largest organ in the human body, responsible for protecting internal organs from ‘external insults’, regulating body temperature, providing our tactile sense, and many other functions that keep us ticking. 

Whilst genetics, sun damage, pollution, and pathogens are common threats to skin health, our ‘on-the-go’ lifestyle is one of the most significant culprits. Luckily, this is one we have greater control over to prevent and remedy associated harm, which results from lack of sleep, chemical stress (due to emotional stress as this deregulates hormones), smoking, and a poor diet based on convenient ‘grab-and-go’ foods that are jam-packed with free-radicals and nutritionally ‘empty’. 

Whilst the essential ingredients (bioactive compounds) for healthy skin are usually applied through skincare, recent years have seen an up-surge in individuals introducing greater quantities of these substances through supplements and, most importantly, functional foods. These, I argue, are the key and number one priority for achieving naturally ‘glowing’ skin as, by being ingested and metabolised, these compounds have the propensity to actively benefit the entirety of one’s tissue, rather than just the area of application, and contribute to a healthier overall being who is able to glow from the inside out. 

So, what are the dietary essentials for glowing skin, and where can we find them? 

HYDRATION!

Starting off with one that doesn’t strictly constitute a food, but possibly the most obvious, easy, and powerful ingredient for glowing skin. Drinking 6-8 glasses of water per day is the guideline, but don’t forget that melon, cucumber, and other foods with a high-water content will also contribute. 

Surely no one can expect a smooth and radiant countenance if their skin feels like the Sahara? 

Not only does water hydrate, but naturally detox the body from the inside, enhance blood flow, and help deliver nutrients to cells. Another obvious way to benefit your entire body and wellbeing, not just the skin. 

Gut Health

Happy Gut, Happy Mind? Well, a healthy gut microbiome is critical for happy skin too. Gut health enables hormonal balance, anti-inflammatory functions, supports the metabolism, and many other functions that keep us healthy on the inside. Hosting good microbes sends bodily signals to direct cravings towards nutritious foods, so are the fundamental drivers of good health!  As a result, our ‘outside’ image is better protected against skin conditions including acne, psoriasis, and general dull or discoloured skin. 

The most obvious source of gut-friendly foods is those rich in probiotics, which include fermented products such as kefir, yoghurts with ‘active’ or ‘live’ cultures, kimchi, kombucha, sourdough, and fibrous whole grains and fruit and vegetables. 

Antioxidants 

Essential to combat free radicals (and therefore skin-cell-damaging oxidative stress), antioxidants are mostly ingested, although partially produced by the body. ‘Eating the rainbow’ of fruit and vegetables is the most exhorted way to get your fix, but antioxidants are also found in green tea, dark chocolate, nuts (especially pecans), and whole grains (especially corn). 

Polyphenols

An important type of antioxidant, polyphenols are mostly found in purple and darker-coloured plant-based foods including blueberries, blackberries, cherries, grapes, red onions, olives, cocoa powder, and dark chocolate. 

Essentially, these prevent lipid peroxidation (oxidative damage to cells) and combat free radicals by protecting cell lipids (fatty compounds) from free radical attacks, and neutralising/converting radicals into less active products. 

Another surprising supply of dietary polyphenols is mangoes, with Mangiferin (one of the most potent antioxidants) highly concentrated in mango tree bark and leaves. 

Flavonoids are another important type of polyphenol, the most bioactive secondary metabolite, and are highly concentrated in black tea, red wine, berries, red cabbage, and herbs including parsley and thyme. A 2015 study also showed citrus fruits to be a ‘treasure trove’ of secondary metabolites, including flavonoids and phenolic acids, which are all anti-oxidative, anti-inflammatory, anti-cancer, and therefore highly protective of skin health. 

Carotenoids

Another significant antioxidant, carotenoids are red, orange, and yellow naturally occurring pigments. Beta-carotene and lycopene are two significant carotenoids, responsible for the colour of carrots (clue is in the name), sweet potatoes, pumpkins, tomatoes, mangoes, and apricots. Carotenoids possess anti-ageing and antioxidant properties, and are distributed to light-exposed tissues to provide photoprotection and prevent UV damage to skin cells. 

Vitamins

Often found in people’s skincare products more than on their plate, vitamins are fundamental antioxidants in their own right, but also boost the production and activity of endogenous (produced by the body) antioxidants.  

Vitamin C potentially possesses the most potent propensity to produce a ‘glow’ by stimulating collagen production which boosts skin elasticity (so prevents signs of ageing), and is synonymous with radiance. The human body does not produce Vitamin C, so consuming vitamin-dense citrus fruits, papaya, kiwis, peppers, broccoli, and kale is non-negotiable for a radiant visage. 

Nuts (especially almonds), nut butters, eggs, and seeds are abundant in vitamin E, which prevents signs of ageing and protects against sunburn, skin cancer, psoriasis, and acne, which is also largely due to vitamin E’s moisturising and healing power. 

Healthy fats: Omega-3, Monounsaturated, Polyunsaturated 

Finally, the moment I remind you that fat is not the devil. In fact, omega-3. monounstaurated, and polyunsaturated fats provide essential protection for the skin’s natural oil barrier and seals in moisture, protecting against dry-skin conditions alike psoriasis. Healthy fats are also anti-inflammatory, healing, and increase skin elasticity. 

The richest sources of these fatty acids are avocados, nuts, coconut, olives, olive oil, and nut oils (e.g peanut oil). 

So, what next?

Whilst I am no doctor or professional, the given advice has been well-researched, supported by studies, and explains the general guidelines. 

To put this advice into action, the first step is a trip to the supermarket to stock up on these nutritious goodies, or perhaps to the fruit bowl to take your first intentional step towards glowing skin!

Ultimately, an important motto to remember is to: 

‘Focus on the Insides, and the Outside will follow’

A healthy, happy, and glowing person from the inside out is always better than one who just appears so on the surface! x