Ever wondered how to achieve the glowing skin you've always dreamed of? These eight superfoods could be the answer.
Packed full of vitamins and minerals, they help repair and hydrate skin while promoting both collagen production and cross linking.
Writing for Healthista, nutritionist Rik Hay reveals why they?re great for improving skin appearance, texture, hydration and decreasing redness.
Olives and Olive Oil
These two staples of the Mediterranean diet are high in omega-3 fatty acids which help to improve hair, skin and nail health and also boost circulation and help to keep skin moisturised.
These healthy fats also help to reduce skin irritation and redness.
Olive fruit contains phenolic compounds such as oleuropein and oleocanthal which are two of nature′s most powerful anti-oxidants.
Research carried out by Deakin University's School of Exercise and Nutrition Sciences found that oleocanthal possesses similar anti-inflammatory properties to ibuprofen which also help reduce skin irritation and redness.
Olive oil has a number of health benefits as according to a study published in the Pharmalogical Research Journal.
People who regularly consume olive oil are much less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).
Cook and dress salads with olive oil and have a handful of olives daily.
Watermelon is rich in vitamin C to assist in collagen cross linking and wound healing.
It′s also high in the carotenoid lycopene which helps to improve circulation which helps to keep your skin glowing and radiant. It also assists with overall cardiovascular health.
According to research published in The Journal of Nutrition, the consumption of watermelon juice increases our intake of lycopene and carotene and can help the immune system stay strong and defend against cardiovascular disease.
Try to have two or three cups per week.
Pomegranate seeds contain ellagic acid and punicalagin which has been shown to preserve collagen and protect against free radical damage.
A study published in the Evidence-Based Complementary and Alternative Medicine journal found that pomegranate skin preparations hold promise in increasing the rate of wound healing.
Applying an ointment prepared from pomegranate peel to guinea pig wounds enhanced wound healing by increasing collagen, DNA and protein synthesis.
Pomegranates are also high in vitamin C which helps with collagen production and the high levels of zinc they contain also assist with wound healing.
Pomegranates are high in fibre to assist with regularity ? a lack of regularity leads to compromised digestive and liver function which results in the skin being used as a vehicle for the elimination of toxins.
You can have one or two pomegranates every day or go for a daily glass of cold pressed pomegranate juice.
Spinach contains beta-carotene and lutein which is good news for your skin as, according to research published in the Journal of Skin Pharmacology and Physiology, these two nutrients have been shown to improve skin elasticity.
It′s also high in magnesium to assist with lowering stress levels and chlorophyll to help the body cleanse and alkalise.
Have one cup every day for best results.
Blueberries, Raspberries and Blackberries
Blueberries, raspberries and blackberries are packed full of antioxidants and are incredibly nutrient dense.
They are the perfect immune boosters which makes them the perfect ally against inflammatory skin conditions, redness and dryness.
According to research published in The American Journal of Clinical Nutrition, the regular consumption of berries may play a role in the prevention of cardiovascular disease.
Have a cup of these colourful free radical fighters every day.
Skin tone linked to fruit and vegetable consumption
Top 10 Diet and Fitness Tips for Men
Man has lived with giant neck for 13 years after going to doctors for help
8 Fruits that Burn Fat: Include Them In Your Diet For Great Health Benefits
Those who consume fruit and vegetables have a 40% lower risk of an incurable lung disease
Cooking in aluminium pans may be dangerous for your health
Five-second rule for food dropped on the floor approved by germ scientists
10 Surprising Things That Can Cause You to Lose Muscle
★The best effective and natural plants for a good memory
★Man has lived with giant neck for 13 years after going to doctors for help
★Fresh fruits and veggies arent always healthier than frozen, scientists say
★5 Hot Yoga Poses For Rapid Weight Loss
★15 Best Heart-Healthy Foods
★Growing Propagating and Using Aloe Vera
★Healthiest Foods For Women
★Top Fitness Stars Share Their Most Common Workout Habits
★Making handloom accessible
★8 Best Foods to Eat for Weight Loss
★Cancer risk of breast implants 10 times higher than first feared
★Mushrooms could prevent risk of Dementia, scientists say
★Guinness World Record for bearded woman Harnaam Kaur
★Whole-body vibration may be as effective as regular exercise
★Everyday Medications You Should Never Take When You Exercise
★Five-second rule for food dropped on the floor approved by germ scientists
★Top 5 foods for glowing skin
★3 Must Try Face Yoga Exercises For Glowing Face
★Daily consumption of tea protects the elderly from cognitive decline
★Wash Your Face with Oil
★10 Benefits Of Climbing Stairs ? An Underdog In The World Of Fitness
★Ideal exercises to keep your heart healthy
★Acne sufferers likely to live longer than people with flawless skin
★Plum goodness for your hair!
★Soda, pizza and salty food up liver disease in kids: Study
★Numerous health benefits of bitter melon (uses , side effects)
★What dangers are hidden in your pillow?
★15 Kitchen Herbs and Spices with Powerful Health Benefits
★Correlation Between Almonds and Weight Gain
★Mans lips exploded after he became 'addicted' to fillers
★How to Make Elderberry Syrup
★The Diabetes Diet
★How to Gain Weight in 7 Days to Get Rid of the Skinny You
★A platter full of seafood
★Manage oily skin in winters with these steps
★Can Eating Bananas Help You Lose Weight?
★10 Natural beauty tips for face you must try
★How To Achieve The Perfect Nail Shape
★Skin tone linked to fruit and vegetable consumption
★4 Totally avoidable gym mistakes
★5 Skincare resolutions for 2019 that you must keep
★Just ten minutes of play a day can help children reduce their risk of developing heart disease and diabetes later in life
★10 questions about laser hair removal
★Work stress may lead to irregular heart rate
★Can high heels give you cancer?
★7 Healthy Hacks for Your Pumpkin Spice Latte
★This Yoga Flow Will Instantly Boost Your Mood
★Hard work, no pay linked to mental health issues in comedians
★Yoga Asanas To Prevent Hair Loss
★The tangy taste of Banaras