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How to eat your way to clear skin

How to eat your way to clear skin

How to eat your way to clear skin

How to eat your way to clear skin

A clear complexion is something that we ladies strive for our whole lives.

From teenagers through to adulthood, we’re conditioned to find skincare lotions and potions that keep us hydrated, blemish-free and with a bright, even tone.

Unfortunately, achieving an even skin texture and reducing the early signs of ageing isn’t always going to be as simple as finding a product you love and sticking with it until the end of your days.

For one thing, over the years your skincare needs evolve.

What works at one stage of your life may become ineffective along with hormonal changes and the slowing down of vital protein production such as collagen and elastin.

For another, while choosing the most effective skincare products can contribute to skin that’s hydrated, even, and defies noticeable signs of ageing, clear skin ultimately starts from the inside and works its way out.

You are what you eat

Ever noticed that after a holiday or a big weekend your complexion is dry, dull and needs a pick-me-up?

The changes in your skin after extended periods of indulgence are caused by the foods you digest all significantly contributing to the clarity and condition of your skin. And not in a good way!

A facial may help from the outside, and while natural skincare products are a great way to combat dehydration, reduce signs of premature ageing and beat blemishes and breakouts, you must also meet your skincare in the middle with your diet.

What you eat has a significant impact on your skin and here are our top tips for eating your way to clear skin.


Consume omega three fatty acids

Omega three fatty acids are an essential part of a skin-focussed diet.

Omega threes are rich in anti-inflammatory properties that help increase protection from the sun’s harmful rays to reduce the signs of pigmentation (although they’re never a substitute for sunscreen).

Omega threes also boost your skins lipid content to lock natural moisture in to avoid dry, rough and irritated skin. Aiding the skin’s natural hydrating processes can also reduce sensitivity caused by a damaged dermal layer which can lead to acne and dry skin.

Omega threes have also been proven to reduce inflammation throughout the body which has been linked as a primary cause of skin conditions such as acne and rosacea.

The body doesn’t produce omega three fatty acids by itself, so they must be consumed through food and are found in abundance in the following sources:

  • Oysters
  • Walnuts
  • Chia seeds
  • Fish, especially salmon
  • Flaxseed oil
  • Sardines


Drink water

While water isn’t food, staying hydrated is by far the most effective way to improve the quality of your skin from the inside out.

Drink two to three litres of water a day to help your skin’s natural hydrating processes to avoid dry, flaky skin that can lead to sensitivity and irritate pre-existing skin conditions such as eczema and psoriasis.

Foods such as celery, lettuce, cucumber, pineapple and cantaloupe have a high water content so add plenty of salads to your diet to hydrate as you eat.


Avoid sugar

Sugar is not your skin’s friend.

When consumed, sugar turns into glucose which can cause a dramatic increase in insulin levels which results in a spike of inflammation throughout the body.

Inflammation can hinder the production of collagen and elastin which can, in turn, increase the visible signs of ageing.

Once digested, sugar also leads to a process called glycation where the toxic molecules bond to collagen proteins and can lead to acne, breakouts, blemishes and zits.


Obviously, some sugars (such as those found in fruit and vegetables) are better for you than those found in cakes and chocolates, but if your sugar doesn’t come from a naturally occurring source, always check the labels for hidden sugars, you may be surprised at just how much you consume.


Green smoothies

A green smoothie a day keeps the skin doctor away!

Make a green smoothie with kale for a nutrient boost rich in vitamin A which supports the growth of healthy skin cells to leave your complexion clear and bright.

Kale is also loaded with vitamin C which stimulates collagen production to reduce the visible signs of ageing such as fine lines.

When you add kale to a smoothie rather than eating it in its natural form, it’s already broken down into liquid form to make absorption faster so you don’t lose any of the powerful nutrients during the digestion process.

Add fruits rich in vitamin C such as kiwi fruit or oranges to promote collagen production to rid yourself of fine lines in the most delicious way possible.


Swap coffee for green tea

Green tea is abundant in skin-loving anti-oxidants prominently EGCG (epigallocatechin gallate) which can fight inflammation, hydrate dry cells, reduce sebum production that leads to oily skin and acne, and increase blood flow to the skin to encourage even tone.

Try swapping your coffee with green tea for less caffeine per cup and allll of the benefits for your skin.


Avoid dairy

Whether you’ve been diagnosed with a dairy intolerance or not, we can’t go past the fact that dairy may cause noticeable damage to your skin.

Dairy is highly inflammatory meaning it can trigger existing skin conditions such as psoriasis and eczema, plus non-organic dairy products may contain hormones that could offset your natural hormonal balance leading to increased sebum production that, as we know, is a primary cause of acne.


Just add garlic

Ever wondered why vampires have such bad skin? When consumed, garlic is a healing medicine for your skin and should be eaten at every opportunity! Jam-packed with antioxidants, garlic may help reduce inflammation throughout the body encouraging blood flow, reducing blemishes and combatting the early stages of ageing.


Z is for zinc

When consumed, zinc is one of the most potent trace minerals for clear, healthy skin.

Zinc helps to reduce free radical damage caused by pollution and sunlight, both of which can lead to dry skin and premature ageing.

Zinc also promotes immune function and acts as an anti-inflammatory to reduce blemishes and redness. And, if that wasn’t enough; zinc may also reduce the severity and incidences of acne by controlling sebum production to reduce the chance of blockages that cause breakouts.

But, while we love zinc, you can have too much of a good thing.

You only need approximately 20 mg a day which is the equivalent of two oysters, so make sure you don’t flood your body which may counteract the positive effects.

Sources of zinc:

  • Oysters
  • Meat
  • Seeds
  • Nuts
  • Eggs


Skincare from the outside in

Of course, there’s little point consuming foods that help your skin while putting budget products that contain harmful ingredients and lead to sensitivity and occlusion on the outside.

Pair a nutritious diet with a light serum from the Biologi range that hydrates your skin cells at a deeper level. Our serums don’t contain harmful activating ingredients or emulsifiers and keep skin pores clear to contribute to your brighter complexion and even skin tone.

Find out which Biologi serum is right for your skin here.


Disclaimer: Information provided in this article does not constitute medical advice and nutritional guidance should be sought before removing or adding foods to your diet. 

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