The 5 best foods to eat for healthy, glowing skin this summer – even if you’re on a budget

SHAKING off our layers for summer can bring renewed attention to our skin.

Smooth, glowing skin is definitely our dream when the sun comes out, but the condition of our skin isn’t always under our control.

2

When we try to take control of our skin, the first thing that comes to most people’s minds is skin care and treatments.

But according to Shona Wilkinson, chief nutritionist at ethical nutrition and supplement brand DR.VEGAN, you can also give your skin a helping hand by shifting your focus to what you eat.

“Many people underestimate the role your diet can play in maintaining healthy, glowing skin,” she told The Sun.

“The foods we consume provide our bodies with the nutrients necessary to stimulate collagen production, protect against outbreaks, keep our skin hydrated and prevent aging.”

Overall, filling your diet with fruits, vegetables, lean proteins and healthy fats can prevent all kinds of problems with our skin, Shona said.

The nutritionist explained that this can “reduce the risk of premature aging and leave us with consistently radiant skin.”

If this seems like just the ticket for summer, read on to find out exactly which foods you should add to your diet if you want to have healthy, glowing skin.

one. kiwi fruit

First on Shona’s list of foods for glowing skin was the small but mighty kiwi.

“Kiwis may be small, but they’re a powerhouse when it comes to helping your skin,” she explained.

“Not only are they rich in Vitamin C, which is essential for healthy collagen production, they are also great for improving gut health, which has direct effects on our skin.”

Your intestines are full of microorganisms that can affect your overall health as well as your skin.

Studies have shown that people with acne may have an imbalance in the “good” and “bad” bacteria in their gut.

According to Shona: “Kiwi contains a type of fiber that feeds the good bacteria in your gut, helping nourish the gut and reducing inflammation throughout the body, including the skin.”

Fiber is also essential for the healthy functioning of your gut and helps your intestines function properly; This is a process that helps remove toxins from the body.

“If these toxins are not removed properly, they get pushed out of the skin, causing conditions like acne or oily skin,” the nutritionist said.

You can pick up a six-pack of kiwifruit at Sainsbury’s for just 99p, making them less than 17p each.

2. Berries and cherries

Speaking of fruits, Shona suggested adding strawberries and cherries to your bowl for healthy skin.

Both of these red berries are rich in a natural plant coloring substance called proanthocyanidin, which helps give them their dark color.

“Proanthocyanidins are powerful natural antioxidants, meaning they protect skin from harmful oxidants from the sun, pollution, and poor dietary choices,” Shona explained.

“Proanthocyanidins specifically help maintain collagen in your skin, which helps give your skin structure, strength and elasticity, reducing wrinkles and providing an overall layer of protection.”

Juicy red fruits can also provide a moisture boost to your skin.

According to Shona, this is “necessary to retain moisture in our skin and enable us to eliminate toxins from the body through urine.”

Fresh fruit costs around £3 per fruit basket on Ocado, but buying them frozen can be significantly cheaper and just as nutritious, if not more so.

A giant 500g bag is available from Asda for £2.25.

3. Chia, flaxseed and fish

Not all fats are bad for you. In fact, your skin cell membrane is rich in oil.

“But the type of fat you consume in your diet will determine what type of fat is included in this membrane,” Shona said.

Foods like white fish, chia seeds, and avocados are great for your skin because they’re rich in Omega-3—”a resilient fat used in skin cells to keep skin healthy, hydrated, and less likely to crack or flake,” the nutritionist explained.

“The important thing is that Omega-3 fats also aid in the production of anti-inflammatory hormones in the body, reducing excess skin inflammation or redness on the face,” he added.

On the other hand, if you’re looking for healthy skin, you may want to keep saturated fats to a minimum.

These include butter, biscuits, palm oils. oil and meat, which the Shona call “hard fats.”

“When harsh oils are incorporated into the skin cell membrane, the skin becomes less flexible and more likely to crack,” he warned.

You can buy a four-pack of Avocados from Asda for £140, or try chia seeds from Holland & Barrett for £2.99. These should last for a while!

4. Brussels sprouts, broccoli and mustard greens

Consuming fruit is not the only way to revitalize your skin.

Vegetables (especially cruciferous vegetables) can also lend a helping hand.

Shona said: “Vegetables such as Brussels sprouts, broccoli and mustard greens are rich in isothiocyanates, which support the function of the liver by protecting it from damage from toxins, especially alcohol.

“Alcohol puts the liver under incredible stress, causing a build-up of toxins in the body, which are then excreted through the skin and blemishes appear.

“Research shows that reducing alcohol intake and increasing consumption of cruciferous vegetables can help your liver function properly and keep your skin toxin-free.”

Marks & Spencer’s frozen Brussels sprouts cost £70, while you can find fresh broccoli for 79p at Morrisons.

2

5. Orange, red pepper and strawberry

Most of us have heard about how beneficial vitamin C can be for the skin, but it’s often talked about in the form of serums and skin care ingredients.

Shona explained why this ingredient is so important for glowing, healthy skin and how it can be obtained from food.

“In order to produce all the collagen your skin needs to keep you glowing day after day, the body needs significant amounts of both Vitamin C and protein,” the nutritionist explained.

“This is because vitamin C is used in a process called hydroxylation, which converts protein into collagen.

“Supplements containing collagen are often broken down into their amino acids before they can provide any benefit to the body, so not only are they often ineffective, but without Vitamin C they are essentially expensive protein supplements.

“Most people don’t realize that collagen supplements are often made from boiled cow ligaments, muscles and bones, or boiled fish scales and skin.

“If you want to increase your vitamin C count, try adding lots of citrus fruits like oranges, red peppers, strawberries or tomatoes to your diet.”

A five-pack of oranges costs 99p at Tesco, while you can buy tomatoes for as little as 75p at Asda.

But you also need to make sure you load up on enough protein.

This means eating lean meats like beef and chicken, or lentils, beans and tofu if you’re vegetarian or vegan.

You can also add a supplement like DR.VEGAN’s Skin Savior if you’re trying to get everything you need for healthy skin in your diet, which includes gut-friendly bacteria like Lactobacillus acidophilus as well as Vitamin C and hyaluronic acid.

How soon will I see changes in my skin?

Finally, Shona emphasized the need for some patience; You may not see results from your diet changes right away.

“It’s important to remember that the outer layer of your skin cells renews itself every 28 to 31 days, so if you make positive changes to your diet for better skin, you may not see the benefits on your skin for about four weeks.” said.