Nutritional therapist Alison Orr reveals the top five foods guaranteed to keep you looking fresh
Avocado
Often touted as a superfood, avocado can certainly help get glowing skin. It’s high in omega 9, a monounsaturated fatty acid which helps to hydrate, supports the soft texture and renewal of skin cells, and prevents dry flaky skin. Avocados are also high in antioxidants, and vitamins E and C, all of which help prevent the damage caused by pollutants and toxins in our everyday lives. Try adding avocado to smoothies for a creamy shake!
Blueberries
These little gems are high in antioxidants which help the body slow the ageing process by mopping up free radicals and providing skin cells with a shield to prevent further damage. A free radical is a chemical reaction caused by pollutants that can lead to oxidation and cell damage that increase the rate of wrinkles and ageing – think of how a cut apple goes brown when you leave it in the air, this is oxidation. Blueberries are an excellent source of a broad range of antioxidants such as resveratrol, vitamin C, zeaxanthin and gallic acid. Include them a few times a week to increase the antioxidant content of your diet.
Bone broth
Currently on trend, bone broth is a must to increase glowing skin. It is high in collagen, a protein naturally found in the skin which helps maintain elasticity and prevent wrinkles, production of which decreases with age. You’ll also find gelatine in there which helps to keep skin firm, and glutamine, an essential amino acid that helps to support the renewal of muscle fibres and skin cells. Bone broth is full of highly bioavailable minerals such as magnesium and calcium too, meaning they can be absorbed and utilised easily by the body.
Kefir
Another hot favourite at the moment, and for a reason! Kefir is milk fermented with live cultures to produce a natural probiotic. Probiotics help to regulate the balance of bacteria in the gut, supporting the beneficial bacteria and preventing any harmful overgrowth of pathogenic bacteria. A healthy gut is essential for healthy skin; it helps the absorption of nutrients and can reduce inflammation which can stop breakouts and dry skin. Try making kefir by adding live cultures to organic milk and allowing them to ferment over 48 hours.
Sweet potatoes
Rich in hyaluronic acid, a compound found naturally in the body, sweet potatoes can help skin to retain moisture. It acts as a natural lubricant, helping to plump out the skin and reduce the appearance of wrinkles, giving a brighter texture. This miracle compound can also have anti-inflammatory properties which helps support the immune system, and in turn prevents break outs and dry flaky skin. Sweet potatoes, like blueberries, are high in antioxidants too, which can help reduce damage to skin from everyday life.
