We all want to look better and feel better. Certain foods can help boost radiance and improve skin texture and tone.
For smooth, radiant skin that glows from within you need to ensure you have plenty of good fats in your diet.
Top five radiance beauty foods high in essential fatty acids
Avocados – use avocado instead of banana as a thickener in fruit smoothies.
Nuts – snack on a handful of walnuts or Brazil nuts instead of biscuits or potato crisps.
Seeds – sprinkle flaxseed, sunflower or pumpkin seeds on salads and breakfast cereals.
Oily fish – eat salmon, mackerel, herrings or sardines at least twice a week.
Extra virgin olive oil – always use for cooking. Instead of bread with butter, try making a dip with extra virgin olive oil, fresh garlic, chilli and lemon zest and pairing with a wholegrain baguette.
Antioxidants – fight against free radicals which break down the essential collagen and elastin proteins in the skin. Fresh fruit and vegetables are natural sources of antioxidants. As a general rule, darker skinned fruits and vegetables have higher antioxidant content.
Top five line-smoothing beauty foods
Berries – Acai berry is one of the richest sources of antioxidants. Mix acai juice in a blender with strawberries, blueberries and banana for a delicious smoothie. Add a mix of berries to your favourite breakfast cereal.
Citrus fruits – oranges, grapefruit and kiwifruit are all excellent sources of Vitamin C. Essential for the production of collagen.
Tomatoes – one medium tomato provides 20 percent RDA of Vitamin A which plays an active role in the metabolism of skin cells. When cooked, tomatoes are an excellent source of lycopene, so add canned or fresh tomatoes to casserole dishes and pasta sauces.
Garlic – Not only does it have strong anti-ageing properties, it›s also a powerful antibacterial and antiviral agent.
Leafy greens – high in Vitamins A, C and calcium and a good source of fibre, these are best eaten raw. Try spinach, watercress, rocket and mustard greens mixed in salads.
Silicon – a super skin smoother. Unrefined cereals as well as grains, apples, raisins, almonds and honey are all rich sources of this vital nutrient.
Now you know what to start using in your diet and smoothies. But there are also other ways to do the best for your skin.
Are you making any mistakes with your beauty routine? Here are some common mistakes we make.
5 common beauty routine mistakes
1. Not adapting your skin care to the seasons
Selecting the correct skin care for your skin type is one of the easiest ways to help your skin stay on the straight and narrow. Just when you think you’ve got it sorted, along comes a new season to flip your well-practised routine on its head.
In summer, protect skin with a suitable SPF protective cream and apply a lighter moisturiser where required. In winter, try introducing a skin-loving specialised facial oil to those facial areas needing a little more TLC, and then apply your regular moisturiser over the top.
Applying an oil straight after cleansing helps trap moisture and gives your skin a fighting chance of staying hydrated throughout the day.
A multipurpose pawpaw balm can also be a great asset to your skin all year round – great for insect bites and sun-parched skin in summer, and for dry, chapped skin suffering through a cold, dry winter.
2. Over exfoliating the skin
This mistake is bound to trip you up every now and again. Your brand new exfoliator sloughs away dirt, impurities and dead skin cells and you hop out of the shower feeling glowy and clean, so why wouldn’t you want that feeling again tomorrow?
Here’s the catch: along with dirt and make up, the exfoliation process can compromise the skin’s lipid barrier, which could lead to increased skin sensitisation or inflammation. Therefore, keep exfoliation down to 2-3 times a week to allow skin the ability to restore and re-balance.
3. Using the wrong lip products
Lipsticks and glossy lip balms may not be the best thing to apply to lips, particularly if yours are dry or flaking.
Often, these oh-so-gorgeous products may contain a multitude of pigments, shimmers, fragrances and even alcohols that can be drying and cause skin irritation.
Our lips lack oil glands that are present elsewhere on our skin and the skin on the lips is more delicate, suggesting that greater care is needed to keep them in top shape.
Dry lips are usually reversible with simple treatment and preventive measures – and using the right products. If you can’t live without glosses and lipstick, try applying a base coat of a hydrating, natural balm to help protect and seal in moisture.
At night, be sure to apply a hydrating balm to lips before going to bed to help repair any damage caused during the day, and to avoid dry, flaky lips in the morning.
4. Sleeping in your makeup
This one is a big NO-NO that you should hopefully always avoid. It’s all too easy to crawl into bed at the end of a long day (or a big night) sacrificing skin cleanliness for some precious shut-eye, but is it worth it in the long run? Those few minutes it can take to remove your makeup can really make a difference when it comes to your skin’s overall appearance and condition. Enough said.
5. Neglecting the eye area
It’s just too easy to slap on a bit of moisturiser and maybe a tinted SPF BB cream before running out the door in a mad rush, without giving a second thought to the skin around your eyes.
A good eye care routine for the skin doesn’t have to be lengthy or involved – it just means picking the right product and ensuring it’s applied correctly.
Products specifically designed for the eye area should be hydrating, soothing and free from fragrances and other irritants.
Start the application underneath the eye, above your cheekbone and just under the tear duct. Gently dot the cream and work your way from the inside bottom lid to the outside bottom corner.
Continue tapping gently and then apply the eye cream on the top eyelid. That’s it.
With just a moment’s work and the right product, your eye area will be soft, plumped and moisturised and you can face the day looking refreshed and well rested, even if you don’t feel it.
We have our diet and our regime – what else. One of the most frequently asked questions I get is: “Why can’t I get all the vitamins and nutrients I need for beautiful skin from diet alone?”
In an ideal world, it may be possible, but lifestyles have changed, processed foods have become more commonplace and food nutrient values have declined through soil depletion, increasing the need for supplementation.
Healthy, beautiful skin and optimum nutrition go hand-in-hand.
There are certain minerals that are vital for maintaining good looks. So when looking for the ideal supplement to take – the following minerals should be included.
Calcium – a must for healthy skin and especially important for women after menopause in order to help prevent osteoporosis. Calcium is found in all dairy products, in green leafy vegetables, in whole grains, and in certain fish, such as salmon and sardines.
Selenium – helps to keep skin youthful and supple. It is found in eggs, onions, garlic, and tuna.
Zinc – essential for skin health and for maintaining its elasticity. Oysters are the best source of zinc with the added advantage of allegedly having aphrodisiac qualities. Red meat and poultry are also good sources. Since a main source of zinc in the diet is animal protein, vegetarians need to ensure they eat plenty of beans, nuts, whole grains and fortified cereals.
Iron – promotes healthy red blood which is reflected in good skin colour. Iron is present in egg yolks, liver, red meat, green leafy vegetables, wholegrain products and fish.