What we eat can play a role in our skin's health!
Your skin is the body's largest organ, and like the rest of your body, it relies on a wide range of nutrients to function normally.
Nutrients including protein, essential fatty acids, vitamins and minerals all contribute to normal skin function. Vitamin C, for example, is required for normal collagen formation, while essential fatty acids are important components of the skin barrier. Antioxidants in our diet also help protect cells from oxidative stress.
Of course, no single food is going to give you perfect skin. But a varied, nutrient-rich diet is one of the many ways we can look after ourselves from the inside out.
Here are some of our favourite skin-loving foods to add to the menu.
1. Avocados – Healthy Fats from Within
Avocados are a great source of monounsaturated fats and also provide vitamin E, an antioxidant that helps protect cells from oxidative stress.
They're also delicious, which seems like an equally good reason to eat them.
Try this: Avocado Toast + Variations Recipe
2. Berries – Antioxidant Powerhouses
Strawberries, blueberries, raspberries and blackberries contain a wonderful variety of plant compounds and nutrients, including vitamin C.
Vitamin C is required by the body for normal collagen formation, making berries an easy and delicious addition to a varied diet.
Try this: Super Easy Berry Smoothie Recipe
3. Chia Seeds – A Plant-Based Source of Omega-3
Chia seeds are a plant-based source of alpha-linolenic acid, or ALA, an essential omega-3 fatty acid.
Essential fatty acids play important roles throughout the body, including contributing to the lipids involved in normal skin barrier function.
Try this: Chia Seed Pudding Recipe
4. Sweet Potatoes – Bring on the Beta-Carotene
Sweet potatoes, or kūmara as we know them here in New Zealand, are rich in beta-carotene, which the body can convert into vitamin A.
Vitamin A plays an important role in normal cell growth and differentiation, including in the skin.
Try this: Loaded Sweet Potato Recipe
5. Almonds & Sunflower Seeds – A Source of Vitamin E
Almonds and sunflower seeds are good dietary sources of vitamin E, a fat-soluble antioxidant that helps protect cells from oxidative stress.
They're also ridiculously easy to add to breakfasts, salads and snacks.
Try this: If you want to go all out, here is a recipe for Almond and Sunflower Seed Milk. If you want the easy version, sprinkle some store-bought ground LSA over oats or add it to the Chia Seed Pudding above.
6. Dark Leafy Greens – Nutrient-Rich & Nourishing
Spinach, kale and Swiss chard provide a range of nutrients and plant compounds, including vitamins A, C and K.
Rather than thinking about leafy greens as something that “detoxifies” us, we prefer the less glamorous truth: they're simply very nutritious foods and a great addition to a balanced diet.
Your liver and kidneys can take care of the detoxing!
Try this: Spiced Creamy White Beans and Greens Soup Recipe
7. Flaxseeds – Another Plant-Based Omega-3
Like chia seeds, flaxseeds provide ALA omega-3 fatty acids, along with fibre and other nutrients.
Ground flaxseed is particularly easy to add to porridge, smoothies and baking.
Or, naturally, you could put it in a biscuit.
Try this: Oatmeal Flax Chocolate Chip Cookies Recipe
8. Water-Rich Fruit & Vegetables – Deliciously Refreshing
Watermelon, cucumber and oranges all have a high water content and provide a variety of vitamins, minerals and plant compounds.
Eating water-rich foods contributes to your overall fluid intake, although drinking enough water still matters too.
Try this: Cucumber Salad Recipe (Tip: Swap the honey for maple syrup or agave if you are vegan!)
Four Recipes to Cook Your Way There
Knowing which foods are nutritious is one thing. Actually finding delicious ways to eat them is another.
Here are four simple ideas to get you started.
Carrot & Ginger Soup
Carrots are rich in beta-carotene, while ginger brings plenty of flavour and contains naturally occurring plant compounds of its own.
You'll need: 5 large carrots, peeled and chopped; 1 small onion, diced; 2 cloves garlic, minced; a 1-inch piece of fresh ginger, grated; 3 cups vegetable broth; ½ cup coconut milk; 1 tbsp olive oil; salt and pepper.
Method: Heat the olive oil over medium heat and sauté the onion, garlic and ginger until fragrant. Add the carrots and broth and simmer until the carrots are tender. Blend until smooth, stir through the coconut milk, season and serve warm.
Autumn Glow Smoothie
A very easy combination of fruit, vegetables and kōaka seeds, with plenty of colour and flavour.
You'll need: ½ cup pumpkin purée; 1 small orange, peeled; ½ frozen banana; 1 tbsp kōaka seeds; ½ cup coconut water; ½ tsp cinnamon; ice if you like.
Method: Blend everything until smooth.
And yes, these are the very same little seeds connected to Hark & Zander. The oil from organically grown New Zealand kōaka seeds forms the heart of our Kōakaheart™ oil used in our skincare.
We quite like it when food, farming and skincare all meet in the same place.
Turmeric & Almond Latte
Turmeric contains naturally occurring plant compounds including curcumin, while almond milk can provide vitamin E depending on the product you choose.
Mostly, though, this is warm, comforting and rather lovely on a cold afternoon.
You'll need: 1 cup almond milk; ½ tsp turmeric; ¼ tsp cinnamon; 1 tsp maple syrup; ½ tsp vanilla extract.
Method: Heat the almond milk gently, whisk in everything else and pour into a mug.
Avocado, Kōaka Seed & Berry Bowl
We originally had a DIY avocado and honey face mask here.
But we'd rather you eat the avocado.
Your kitchen ingredients are formulated for your plate, while your skincare has been formulated specifically for your skin. And as a vegan skincare brand, honey isn't an ingredient we use in Hark & Zander products anyway.
You'll need: ½ ripe avocado; a handful of berries; 1 tbsp kōaka or chia seeds; your favourite plant-based yoghurt; a sprinkle of almonds or ground LSA.
Method: Add everything to a bowl, make it look as pretty as you can be bothered making it, and eat.
If your skin needs a little extra nourishment, that's where your properly formulated SkinTonic Face Oil belongs.
On your face, not in the bowl.
Nourish Your Skin with Every Bite
Skincare isn't just about what you apply externally. Looking after your skin is part of looking after your whole self.
A varied diet rich in fruit, vegetables, whole grains, healthy fats, protein, nuts and seeds provides nutrients your body needs for normal function, including the normal functions of your skin.
But just like skincare, food doesn't need to be perfect.
There is room for the leafy greens and the chocolate chip biscuits.
Perhaps that's another form of balance.
Check out our favourite skin-loving recipes here: Skin-Loving Recipes Pinterest Board!
And if you want to read more about caring for your skin through the seasons, take a look at our guide on how to care for your skin from summer into autumn.
