9 of the best meals for healthy skin

What you put inside your body really does show on the outside, and the state of your skin is often the first and most telling sign of the quality of foods you’re consuming.

In a world of Instagram filters and Photoshop, it’s easy to feel a pressure to have the most clear and glowing skin imaginable. Instead of spending more on often futile face creams and ploughing more of your money into the pockets of beauty industry bigwigs, we say you’d be better paying mind to the old adage, “You are what you eat.” Clearly we all want to be (and therefore eat) the best we possibly can, so we’ve put together a go-to list of nine meals for you to draw on throughout the week that’ll help you shine from the inside out.

Breakfasts

1. Banana berry smoothie

  • 2 cups water (500ml)
  • 1 tbsp flax seeds
  • 2 bananas
  • 2 cups frozen raspberries (260g)
  • 6 dates

This smoothie is a great and easy-to-make breakfast option to give your skin a boost. It contains flax seeds, which are a super source of omega-3 fatty acids – and anyone who wants beautiful skin should definitely not shy away from fat, which acts as a natural moisturiser to your skin cells. The smoothie also contains plenty of crucial vitamins C, B6 and antioxidants to improve skin clarity and elasticity, as well as water, which we all well recognise as a vital component in the mission to stay hydrated and have healthy skin.

2. Italian-style omelette

  • 1 tbsp chopped onion
  • 1 tbsp chopped green bell pepper
  • 1 tbsp chopped tomatoes + more tomatoes for garnish
  • 1 egg, beaten
  • 2 egg whites, beaten
  • ½ tsp italian seasoning
  • 1 tsp grated Parmesan cheese

Omelettes are super easy to make in the morning, and this Italian-style one is delicious. It’s also good for the skin; it contains tomatoes, which provide many of the nutrients you need to fight sunburn and boost collagen levels, making them one of the top skin-friendly fruits.

3. Porridge and green tea

Green tea has long been recognised for its health benefits, and for good reason. It’s a fat-burning aid, can improve mental performance, and is also great for your skin, reducing the risk of skin cancer and also helping to minimise skin damage. A simple bowl of porridge is also wonderful for overall health, acting as a super source of fibre and helping to lower cholesterol.

Lunches

1. Nicoise salad with grilled fish

This hearty salad makes a fab lunch as it’s sure to fill you up throughout the afternoon, reducing the temptation to snack on sugary foods later in the day. It also contains lots of antioxidant-packed foods, great for combatting the signs of aging, and fish, which is a rich source of omega-3 fatty acids. Click the link for all the ingredients.

2. Roasted carrot soup

  • Celery
  • Onion
  • Carrots
  • Olive oil
  • Chicken broth
  • Butter
  • Salt
  • White pepper
  • Ginger

The main ingredients in this simple-to-make soup, carrots, are rich in vitamin A and beta-carotene. Ad these aren’t just good for your eyesight. They can also help to slow the signs of aging, prevent premature pigmentation and reduce uneven skin tone.

3. Whole-wheat pasta with tofu and cucumber

Tofu, as well as many other soya-containing ingredients, is a great source of vitamin B, which is wonderful for all the body’s cells and can help to tackle sun-induced skin damage. Click the link for all the ingredients.

Dinners

1. Almond crusted chicken with raspberry sauce

This super evening meal is rich in ingredients containing vitamin E and polyphenols, both of which are shown to be great for the skin, protecting against sun damage and neutralising the effects of free radicals. Click the link for all the ingredients.

2. Courgette and chickpea burgers

Staying hydrated is crucial for skin health. Courgettes, one of the main ingredients in these delicious veggie burgers, have a high water content so are great for sending moisture to your skin. These burgers also contain sunflower seeds, another fab source of vitamin E. Click the link for all the ingredients.

3. Mexican potato omelette

  • 2 tbsps olive oil
  • 1 red-skinned potato, well scrubbed, halved, and thinly sliced
  • 3 garlic cloves, finely chopped
  • 2 scallions, thinly sliced
  • Coarse salt and ground pepper
  • 8 large eggs
  • 1 1/4 cups plum tomatoes, coarsely chopped (about 2 tomatoes)
  • 1/2 cup shredded pepper jack cheese (2 ounces)
  • 2 tbps chopped cilantro
  • 1/2 tsp fresh lime juice

Eggs are a fabulous source of selenium, which is widely known to have skin-boosting benefits. It is good for slowing the aging process, reducing sun-damage effects and tackling acne. This hearty omelette would make a great all-round evening meal.

 

Read this next: Change your diet, solve your skin problems

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