There is no better advice to achieve beautiful skin than the old saying, “you are what you eat”.

Skin nourishment starts from within. As our skin rejuvenates by shedding older skin cells to be replaced by younger ones, it is important to eat foods that provide a steady supply of the key nutrients required for this rejuvenation process. What you eat is just as imperative as the serums and creams that you apply to your skin.

Here are seven foods that you should start incorporating into your diets to enhance that gorgeous skin of yours and to keep you glowing:

1. Nuts & Seeds

Nuts and seeds are full of nutrients that support collagen production. These include: copper, zinc, vitamin A, B vitamins, vitamin C, and vitamin E. Collagen is a protein that helps maintain youthful and brighter skin by keeping it plump and supple. One of its primary functions is to preserve skin firmness and elasticity, and it is a key component in preventing fine lines and wrinkles. It has even been proven to prevent and improve cellulite! (Now THAT’s what I call a superfood!) Although all nuts and seeds offer nutritional goodness, our top picks for healthy glowing skin would have to be almonds, walnuts, pumpkin seeds, sunflower seeds, and flax seeds.

#RenazaTip: It’s best to consume nuts and seeds raw in order to obtain the most nutritional value. Although roasting creates a more appetising experience, as they develop a richer flavour and a crunchier texture, some vitamins and antioxidants are lost due to the temperatures and durations under which they are roasted.


2. Fish High in Omega-3 Fatty Acids

Fatty fish, such as salmon, mackerel and herring, are excellent sources of omega-3 fatty acids which are necessary to keep skin moisturised and strong, as well as to fight skin inflammation and redness caused by acne and autoimmune conditions like psoriasis. These fatty fish also provide selenium, which is a mineral that helps to protect the skin from sun exposure.

#RenazaTip: Fish is extremely quick and easy to cook and can be made in numerous ways (pan-seared, baked, grilled, steamed, etc)! Try preparing fatty fish dinners at least twice a week to ensure you get your natural nutritional fix from these omega-3 powerhouses.


3. Kale

Kale is one of the most popular superfoods that everyone’s talking about — and for good reason! Kale is loaded with Vitamins C and K, iron, Lutein, and antioxidants. Vitamin K helps to reduce those pesky dark circles under our eyes, and it also reduces fine lines and wrinkles by helping to tighten our skin. Vitamin C and lutein (a carotenoid) promote collagen production that strengthens our skin and aids in that youthful glow. Finally, the antioxidants help to repair skin tissue and to prevent free-radical damage.

#RenazaTip: Kale is best eaten fresh as a salad leaf, however, as the leaves can be rather tough to chew, it is advised that you remove any hard stems, chop up the leaves into smaller bits, and then massage your dressing into them to tenderise the fibres. Finally, garnish your kale salad with toppings of your choice! If you are not in the mood for a salad, you can blend your kale into a healthy smoothie or slow roast them to make kale chips for a yummy crunchy snack.


4. Tomato (Tomato Paste or Sun-dried Tomatoes)

Who knew that tomatoes could help as a natural sunscreen! Tomatoes contain lycopene, which is a carotenoid that minimises inflammatory responses in the body to UV damage and helps to neutralise harmful free radicals that are produced from too much sun exposure. Also, in case you weren’t already aware, carotenoids are antioxidants that slow down the effects of ageing and protect against cellular damage and environmental toxins. (Keep in mind that carotenoids cannot naturally be produced by our bodies, so we need to make sure we get them from what we eat!)
Various studies have shown that daily consumption of concentrated forms of tomato, such as tomato paste or sun-dried tomatoes, can greatly magnify the effects of lycopene, and thus improve our skin’s reaction to sun damage and UV radiation.

#RenazaTip: This is just the perfect excuse to indulge a little more often in your favourite creamy sun-dried tomato pasta! Also, many sauces, stews and roasts require the use of tomato paste to enhance and create depth in flavour, so start looking for recipes where you can incorporate servings of this delicious and healthy ingredient.


5. Avocado

Avocados have long been known as a superfood for our overall health, weight loss, and very much so for our skin. They contain healthy monounsaturated fats, A, B, C, and E vitamins, potassium, calcium, and phosphorus! The monounsaturated fats ensure that our skin stays perfectly moisturised and help to reduce cellular damage and skin inflammation. While the vitamins and antioxidants work to fight free radicals that damage the skin, stimulate collagen production to maintain the skin’s structure and elasticity, and also aid in protecting the skin against UV damage.

#RenazaTip: Simply slice up or smash your avocados on toast to add a healthy, subtle creaminess to any sandwich. If you’re in the mood for even more fun, smash up those avocados, add in a dash of minced garlic, a good serving of finely diced onion and tomato, a big handful of chopped coriander, and a good squeeze of lemon or lime juice — don’t forget to season, and mix! Finally, enjoy your fresh guacamole with the chip of your choice. Yum!!


6. Lemon

Lemons are amazing for the skin, not only because they are packed with vitamin C for collagen boosting benefits, but also because they are one of the most alkalizing foods around! Although they taste acidic, once metabolised, the minerals in lemons help to alkalize the blood and balance our bodies pH levels. (Since most of us tend to overindulge in alcohol, coffee, and processed foods, our bodies tend to be overly acidic which causes our skin to become drier and far more prone to irritation.) So when life gives you lemons, get that pH back to balance!

#RenazaTip: Start incorporating lemon juice into your salad dressings, as a seasoning for your meat and vegetable dishes, and of course into your drinks. Who doesn’t like a refreshing glass of lemonade!


7. Dark Chocolate

Who would have thought that eating our way to gorgeous skin would include a recommendation of chocolate for dessert? (…or any time, really!) Eating dark chocolate has multiple beauty benefits for our skin! It helps to diminish wrinkles, boost the skin’s moisture, increase blood circulation, and protect against sun damage. It also reduces stress hormones, which in turn means less collagen breakdown in the skin. (Yay!! Chocolate therapy FTW!) As chocolate is also rich in A, B1, C, D, and E vitamins, as well as iron and calcium, it is one of the best superfoods to nourish our skin from the inside out. Need we say more?

#RenazaTip: Don’t forget to look out for chocolate that is at least 70% cocoa to reap the full skin benefits of this delicious superfood!


To complement these newly added foods in your skin health diet, consider indulging yourself in a therapeutic skin treatment in order to boost the benefits! Check out our latest beauty deals here and book your next appointment for one of our revitalising skincare treatments. Happy Eating!🤤

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