There’s so much talk of what acne triggering foods to avoid, but adding skin-friendly foods to your regular diet is just as important. There are so many factors that can affect the health and look of your skin and poor diet is just one; stress, lack of exercise, not enough Beauty Sleep, dehydration and the wrong skincare routine can all contribute to your skin’s appearance.
Here we let you in on the key nutrients to include in your daily diet to keep you looking skinlicious from the inside, while real-u helps clear acne from the outside!
1. OMEGA 3
Foods rich in omega-3 fatty acids help regulate excess sebum and bacteria on your skin by having a soothing effect on your body's inflammatory response. They also assist in building healthy cell membranes which keeps your skin strong and healthy from the inside. Food rich in Omega-3 include fatty fish, walnuts, flaxseeds and avocado.
A single papaya contains more than 22.4% of your daily requirement of vitamin C. This makes papaya an acne fighting superstar! Vitamin C, dubbed the grandfather of antioxidants, is very important for keeping your skin cells healthy as it stops free radicals from causing damage. Papaya also contains potassium, vitamin B, folate, and vitamin A (which is the greatest nutrient in existence for blocked pores). Vitamin A improves your skin’s ability to heal, preventing infection, and removing harmful irritants and bacteria.
Studies have shown that those who suffer from acne have an average of 40% less vitamin C in their bloodstream.
A half-cup of whole, shelled almonds, provides nearly 100% of the recommended daily amount of vitamin E, which is an important antioxidant to guard your cells against free radical damage. Almonds have high levels of magnesium, riboflavin, tryptophan, copper, phosphorus, zinc and healthy monounsaturated fats. Although almonds are a healthy food, you want to keep your daily servings to about ¼ of a cup, as they are high in calories.
A cup of wild blueberries has up to 13,427 antioxidants, including vitamin A and C. In other words, blueberries are one of the most nutrient-dense foods on the planet. Blueberries also have anti-inflammatory properties, helping to reduce the redness of inflamed skin, and are rich in dietary fibre which helps clear the toxins built up in your body. Blueberries help to smooth the skin, prevent fine lines and wrinkles, eliminate scars, increase elasticity, fight blemishes and acne, balance levels of oil in the skin, and help even out skin tone. What can’t blueberries do?!
“real-u products are packed with antioxidants to help keep your skin healthy and strong. Why is that important for acne-prone skin? Because healthy skin heals and repairs faster and is less likely to breakout.” - Ebony Founder, real-u Skincare
Think sunflower seeds, pumpkin seeds, flaxseeds, sesame and chia seeds. Sunflower seeds provide a great dose of omega-3, vitamin E, and zinc. Zinc is a key part of your skin’s defence system as it helps reduce inflammation and decreases the formation of free radicals. Zinc also supports the collagen production in your skin which helps to heal wounds. All this means healthier, stronger skin. Sprinkle seeds on salads, eat as a stand-alone snack or add them to your favourite smoothie.
6. SPINACH & LEAFY GREENS
We all know greens are good for our overall health, and now there’s another reason to eat them. Spinach and leafy greens are an excellent source of vitamin A, C, E, iron and calcium, which are all important in creating those healthy strong skin cells that keep breakouts at bay. Add greens to fruit-based smoothies and mix into salads alongside fresh crisp lettuce for a delicious, nutritious and acne-fighting meal.
SKIN SUPERFOOD SALAD
TO GET THE SKIN YOU DESERVE
Work on taking care of your skin from the inside and let our 3-Step Program take care of your skin from the outside. The result… happy, healthy skin that will be the envy of your friends!