So… Too many glasses of rosé? Too many sleepless nights? Not enough water? Fell asleep under the sun one too many times?
I love summer in all its glory but I’m also excited when autumn is around the corner. I always feel the need to shake things up a bit and make a few changes to my daily routine. My wardrobe gets an overhaul and I make a few tweaks here and there in my diet and skincare. My skin is always in need of a bit of TLC when summer comes to an end and I find myself looking for skincare that promises “hydration”, “repair” and “rejuvenation.”
The skin is the last organ to receive nutrients which means you will quickly notice a difference in your skin´s texture and colour if your diet is poor. Lacklustre skin, dry and oily patches around your face and blemishes means it is time to take notice and make changes in your daily habits, your nutritional intake as well as your skincare.
The following 10 beauty foods are good examples of foods that hydrate, repair and rejuvenate. They support a glowing and youthful complexion, support a strong immune system and keep your weight in balance.
LemonsLemons are extremely rich in vitamin C. They have an alkalizing effect in the body (meaning anti-inflammatory and a stronger immune system). Vitamin C supports collagen production in the skin making your skin stronger, more taut and your complexion more youthful.
TIP: Drink a glass of warm, boiled water with a squeeze of lemon first thing in the morning to get a dynamic shot of vitamin C and to get your digestion going. Sprinkle some lemon juice with some good quality olive oil on salads instead of ready-made dressings. A much healthier option (and skin friendly)!
Watermelons Rich in vitamins A and C as well as copper, magnesium, potassium, zinc and water. Watermelons will help build up your immune system with vitamins A and C acting as antioxidants in your body, working against natural and/or environmental oxidation that can lead to premature aging of the skin. Rich in minerals, watermelons will support the body´s alkaline balance, warding off infections and cell’s breakdown, both of which can cause the skin to age prematurely. Magnesium and potassium along with the juice from the watermelon will keep the skin cells plump and well hydrated.
TIP: Create a modern version of the classic gazpacho with watermelon instead of tomatoes. Toss some fresh strawberries along with some spring onions, celery, a bit of fresh ginger and mint leaves with a tiny bit of cayenne pepper into the blender and you got yourself one of the freshest soups around that will nourish your skin from the inside out!
Avocados Rich in monounsaturated fats, omega-3’s, vitamins E & C, zinc and copper. Avocados will nourish your skin from within, support the elastic fiber in your skin as well as increase collagen production and maintain an overall youthful appearance.
TIP: Toss them in salads and wraps, use them as soup toppings, add them to creamy smoothies or eat them solo with a twist of lime and sea salt!
Chickpeas Chickpeas are rich in minerals, especially copper, magnesium and phosphorus. Copper promotes the production of collagen and elastin in the skin, compounds that give the skin its strength and elasticity, helping the skin to stay firm. Copper’s main benefit comes from its ability to regenerate the skin and help in skin healing. Copper will also enhance the function of antioxidants that are beneficial for the protection of cells in the body. Chickpeas are also very rich in digestive fibre that will help aid in digestion and therefore help flush out toxins. Chickpeas also contain compounds called phytoestrogens that mimic healthy estrogen activity in the body, possibly relieving menopausal effects in women.
TIP: Add chickpeas to creamy and nutrient-rich smoothies, use them in stews with some broccoli, cauliflower, coconut cream (or regular cream), bell peppers and carrots with some sweet and savoury spices or create different kinds of hummus depending on your mood.
Beets Folic acid is beet’s main warrior, supporting iron production and therefore the production of red blood cells, increasing the flow of oxygen in the body and giving you a healthy glow. Research shows that drinking a glass of beetroot juice before a workout will increase your energy and reduce acid build-up in muscles. So drink up!
TIP: Drink organic beetroot juice with a couple of ice cubes and some fresh mint to get a refreshing pre-workout drink. Toss beets into smoothies with e.g. raspberries, blueberries, frozen chunks of banana, coconut water, some good-quality plant-based protein powder, some almond butter and a touch of chia seed oil and you got yourself an incredibly nutrient-dense smoothie that will nourish your skin from the inside out.
Coconut Water One of the most hydrating drinks around! Rich in minerals, especially potassium that will rehydrate your skin cells, keeping them plump and your skin taut.
TIP: Try to find water from young green Thai coconuts since not all coconut water is created equal. Drink coconut water mixed with some beetroot juice or beetroot crystals before a workout. Your energy during the workout will increase dramatically as well as the odds of post-workout acid build-up in muscles and muscle soreness will decrease.
Almonds Extremely rich in the beauty mineral copper along with calcium, iron, magnesium, phosphorus and zinc that will also help you maintain the body’s hydration levels making your skin look more supple and taut. Vitamin E will help maintain the skin’s elasticity making your skin look firmer and smoother. Add almonds to your diet for a healthy and glowing complexion.
TIP: Almonds are a nutrition-giant that contain healthy vitamins and minerals that will support a healthy and glowing complexion. Extremely rich in the beauty mineral copper along with calcium, iron, magnesium, phosphorus and zinc that will also help you maintain the body’s hydration levels making your skin look more supple and taut. Vitamin E will help maintain the skin’s elasticity making your skin look firmer and smoother.
Kale Nutritionally superior to other foods according to Dr. Joel Fuhrman´s Nutrient Density Chart, kale is super-packed with nutrients that are good for building up a strong and youthful body. Rich in phytochemicals that act as antioxidants in the body and diminish oxidative stress that can cause skin cells to age prematurely.
TIP: Use kale for juices and smoothies with frozen bits of spinach and broccoli, an apple, coconut water and coconut oil, sweetened with fresh basil and mint and your complexion will reap the benefits. Make kale chips in the oven with a bit of olive or coconut oil and sea salt and bake until crunchy, a much healthier alternative to the classic potato chips.
Sweet potatoes Extremely rich in vitamin A, the beauty mineral copper and the muscle vitamin B6 as well as being low-glycemic and rich in fiber.
TIP: Sweet potatoes are the perfect addition to healthy salads as well as nutritious soups and casseroles.
Chia seed oil Chia seed oil is extremely rich in omega-3 essential fatty acids that have an anti-inflammatory function in the body as well as supporting a healthy glowing complexion.
TIP: Add chia seed oil to your daily green smoothie for a glowing complexion. You will quickly notice the difference in your skin health!
My favorite product this month is the brand new skyn ICELAND Arctic Face Oil. A revitalizing and soothing oil that delivers powerful hydration, smooths fine lines and supports a youthful complexion. Just what the skin needs after the summer’s sun and heat. I can tell you it feels like wrapping your face in cashmere!
I’ll be layering it over my Oxygen Infusion Night Cream in the evenings for gorgeous glowing skin the morning after.
Rakel is a nutritionist and health educator, focusing on individual consultation, public lectures on nutrition and health as well as health promotion in the workplace. She also teaches pilates, studies psychology and practices mindful meditation for a balanced body & mind.
Rakel is also a bit of a skincare nut and would only ever recommend products that she believes in and would use herself. Having tried a million different products throughout her life skyn ICELAND is absolutely one of her favorites. Rakel believes that your beauty and true awesomeness will shine through if you keep your nutrition balanced, have an optimal fitness level, be true to your values and do what makes you happy. A little Skyncare will just add to that beauty coming from within.