Top 10 Superfoods: Healthy Skin Diet Rules You Should Follow For Glowing Skin In 2022

The saying ‘you are what you eat’ couldn’t be more pertinent in 2022, when choosing nutritious foods for glowing skin and healthy wellbeing has been high on the shopping lists.  

Beauty Daily checks out the top 10 superfoods for your healthy skin diet when ‘adding to basket’ for your weekly online shop. 

Post pandemic – we have all thought a little more about our health and immune system. Turning to wellness as a survival tactic. This has also resulted in clear benefits to our skin – so you need to keep up this good work by including these superfoods into your diet.  

How diet can affect skin health

Everything we eat affects our skin. Look at all the research being done on diet and skin ageing. One investigation has found that “sagging of skin and loss of elasticity are all related to changes in the skin’s collagen and elastin fibres, which are themselves impacted by diet.” 

The conclusion? “Dietary intervention is important.” Foods that help to inhibit the ageing process are a significant focus – these include “herbs and spices such as oregano, turmeric, cinnamon, cloves, ginger and garlic. 

Another good source would be increasing the intake of food with alpha-lipoic acid. While naturally produced by the body, this antioxidant and anti-inflammatory compound is also found in leafy greens like spinach, broccoli, and Brussels sprouts. Research has shown that alpha-lipoic acid helps fight signs of skin ageing.

Medical specialists believe that “a Mediterranean-style diet rich in fruit and vegetables, whole grains, legumes, lean meat and healthy fat are good for your skin no matter your age”.  

According to the BBC, “Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth,” it states: “Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help stay soft, supple and blemish-free.”

Is It all in the genes?

Sure, our genes play a part in how healthy our skin is and how quickly we age. But by, following a healthy skin diet and using the best quality natural skincare products, is a good start. Researchers are still trying to fathom how much skin is influenced by our genetics, and still in the early stages.

According to Adam Friedman, Professor of Dermatology at George Washington School of Medicine and Health Sciences, “genetics play a large role, but not the only role, in determining whether you have good skin. Genetics are largely responsible for our skin type (dry, normal or oily), many skin conditions and to some extent, even wrinkles. However, environmental factors also directly change how your skin looks… ultimately influencing your skin’s overall health and appearance”.

The top 10 superfood ingredients to eat right now

While you may already be on track when it comes to nutritious skin food, don’t forget to add these superfoods to your list:

1. Phytoestrogens are natural chemicals found in plant foods that are similar to the hormone oestrogen. Experts say Phytoestrogens may be beneficial for women looking to rebalance their hormones as they approach menopause. Some phytoestrogens to add to your healthy skin diet: soya products including tofu, as well as wholegrains, linseed, fruit and vegetables.
2. Keratin: This protein keeps skin, nails and hair in optimum condition. Eat the following to promote keratin production: Onions and garlic, eggs, sunflower seeds, beef liver and salmon (all contain biotin, an essential nutrient for keratin synthesis). Kale, sweet potatoes, carrots and mangoes (rich in Vitamin A, which promotes keratin production) and are also rich in Vitamin C, which stimulates the production of collagen.
3. Turmeric: Used in India for centuries for cooking and medicinal purposes, this bright yellow spice is also found in skincare products including the iconic Double Serum. Turmeric contains a potent antioxidant and anti-inflammatory element called curcumin, known to provide lustre to the skin and reduce inflammation. As turmeric is not very easily absorbed in the body, it’s advisable to eat this spice with fats or combined it with other spices. Or make a turmeric latte (Google links the drink to 11.6 million results!). 
4. Kernza is a new type of sustainable wheat that was developed in 2017 by the non-profit organisation The Land Institute and is the first perennial grain in the world. Professor Don Wyse from the University of Minnesota says that “the grain has higher levels of folate, betaine, calcium, lutein, omega-3 fatty acids, fibre, selenium and vitamin B6 than commercially grown wheat.” Selenium prevents sun damage, age spots and skin cancer, while omega-3 prevents skin inflammation. 
5. Eating green leafy vegetables has always been high on the list. Spinach, chard, kale and arugula are all rich in beta-carotene, a powerful antioxidant that helps to protect skin against sun damage (although still wear an SPF), renews and repairs skin and boosts hydration levels, improving skin’s elasticity. 
6. Fermented foods: Kombucha, kimchi, miso and sauerkraut join kefir and yoghurt. They are a rich source of probiotics and antioxidants, also known for their anti-inflammatory properties. So eating these foods not only helps to give us glowing skin; it also reduces the risk of inflammatory conditions and combats skin ageing.
7. Kelp and seaweed: These healthy plant-based marine foods have slowly found their way onto Western menus. Seaweed and kelp (a type of seaweed) contain humectants that draw in moisture from the environment plus vitamin E, which is excellent for hydrating the skin. But there’s more.
8. Salmon is a great beauty booster – and it has so many health benefits, too. It’s good for your heart, immune system, brain and skin. It’s brimming with omega-3 fatty acids, which help to prevent wrinkles, reduce inflammation and collagen breakdown.  
9. Grapeseed oil contains a powerful antioxidant called proanthocyanidin (which gives plants, flowers, fruits and vegetables a bright, distinctive colour); it evens skin tone and brightens the complexion. It’s also full of linoleic acid, which, together with vitamin E, maintains the skin’s healthy moisture levels and stabilises collagen and elastin in the skin.
10. Matcha is made from the same plant as green tea, but it’s grown and prepared differently. Over four million people asked Google about matcha and glowing skin to give you an idea of its popularity as a skin booster. It’s a powerful antioxidant that protects and repairs cells, combats signs of ageing, and makes skin more radiant. In addition, matcha contains methylxanthines that stimulate microcirculation in the skin, resulting in an even complexion. 

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