Skincare can be overwhelming, to say the least. First, it was a 10-step routine morning and night — now, it’s time to pare everything back. First, it was niacinamide, now it’s vitamin C. There are thousands of ingredients, thousands of products, and we’re being offered it in…well, not thousands of ways, but still an overwhelming amount.
But skincare isn’t purely for aesthetic reasons. As our body’s largest organ, it keeps microbes, bacteria and hazards out, alongside harmful ultraviolet rays that can cause things like melanoma.
So, when it comes to your skin, it’s not just what you spread across the top layer of your body but what you put into your body as well. Dr Tal Friedman, head of naturopathic and research & development at Chiva-Som International Health Resort, gave us his five top ingredients — to eat — for the healthiest skin of your life.
Healthy Skin Ingredient #1: Salmon
Fatty fish — like salmon — is one of the best foods to eat for overall health. And yes, for skin.
Why? Due to the omega-3 fats, which according to Dr Friedman “are essential to keep skin thick and hydrated”. Expanding on this, he explained that “an omega-3 deficiency can cause dry skin.” Additionally, they can reduce inflammation which can cause and aggravate acne.
Healthy Skin Ingredient #2: Avocados
“An avocado a day can help you feel better from the inside out,” Dr Friedman said. Full of healthy fats, these fats are “essential” to keep your skin “flexible and moisturised”.
“In a study with over 700 women [they] found that a higher intake of avocados was associated with more supple, springier skin.” Oh, and they also contain vitamin E and C, more antioxidant goodness to support healthy skin.
Healthy Skin Ingredient #3: Tomatoes
Rich in lycopene, tomatoes contain this potent antioxidant that protects skin from UV damage. “One study found that people who ate five tomatoes, and specifically tomato paste, regularly showed significantly more protection against sunburn than a control group.”
Healthy Skin Ingredient #4: Dark Chocolate
We told you dark chocolate was good for you, and now it’s even better. Yep, it’s all to do with the antioxidants. Citing research, “After 12 weeks of consuming cocoa containing antioxidants [polyphenols and flavanols] participants experienced thicker, more hydrated skin.”
In addition to this, skin was smoother, more resistant to sunburn, and had improved circulation.
Healthy Skin Ingredient #5: Bone Broth
According to Dr Friedman, it doesn’t just have to be bone broth — any food rich in collagen is a skin superfood.
If you’re wondering why collagen is so great, it’s rich in amino acids, glycine proline and hydroxyproline. The body absorbs these amino acids, and using them together with vitamin C and other nutrients, form new collagen in your skin.
“Consuming collagen can improve skin elasticity, moisture and firmness whilst reducing wrinkles.”