15 Top Foods for Healthy Skin

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Choose natural nutritious quality foods, preferably organic and as little as possible processing for a healthy skin.

1) Salmon, wild salmon and cold smoked preferably, or other oily fish. Oily fish such as salmon, trout or herring contain at least twice as many calories as white fish. They are all rich in protein, essential fatty acids and vitamins A, B12 and D. Tinned tuna retains vitamins but is low in EFA’s due to the removal of the oil.

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2) Essential Fatty Acids (EFAs) are exactly that, they’re essential for good skin health, indeed good body health. Omega 3 & 6 EFAs are found in LSA – Linseed (aka Flaxseed) or LSC – Linseed (aka Flaxseed) Sunflower Seeds and Chia. EFAs are sensitive to oxygen, light and heat is detrimental to EFAs so make sure your pack has an oxygen absorber and store in the fridge. Sprinkle on your breakfast Bircher muesli or put a dessertspoon full into your breakfast smoothie along with frozen banana, frozen berries, coconut water, leafy greens and raw brown rice protein powder for a great start to the day.

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3) Walnuts contain omega-3 essential fatty acids, which can improve skin’s elasticity, they’re also a source of copper, a mineral that boosts collagen production. Almonds and Brazils are other skin favouring nuts.


4) Green Tea contains polyphenols which have anti-inflammatory properties and it also has anti-oxidant qualities.

5) Avocado is rich in B complex vitamins, potassium, anti-oxidants and good fats.

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6) Dark Chocolate contains high levels of flavonoids, a potent type of antioxidant. Everything in moderation though!

7) Carotenoids, the antioxidants in yellow and orange fruit and veg can decrease skin’s sensitivity to the sun.

8) All foods that are rich Vitamins A, C & E – these are the skin healers, so think Carrots for pro Vitamin A, fresh seasonal fruit for Vitamin C and Wheatgerm is a rich source of Vitamin E.


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Skin Tip: Mix Rose Day Cream with a couple of drops of Clarifying Day Oil for a topical anti-oxidant rich Vitamin A, C & E blend.

9) Drink a latte with soy milk or eat edamame. Soy contains minerals and proteins that have been shown to reduce pigmentation.

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10) Oats, the less processed the better and preferably organic. Oats are high in calcium, potassium, magnesium, vitamin E, B vitamins, protein and more.

11) Millet is rich in silica, which is vital for healthy skin, hair, teeth, eyes and nails.

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12) Leafy greens. Watercress is full of vitamins A and C, kale contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus. Green smoothies are an excellent way to increase your green uptake.

13) Beetroot are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing. Combined, these nutrients make a powerful all-round body cleanser, helping to eliminate toxins from the body.

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14) Steady blood sugar levels and skin health may be linked. Opt for brown, wholegrain, low GI foods like brown rice. A portion a day not only provides a rich source of B vitamins, protein, selenium and magnesium, as well as several antioxidants.

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15) All berries are anti-oxidant packed.

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Thanks for reading our blog. x

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Dr. Hauschka Trained Estheticians




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