Get your glow from the kitchen

What selfie filter? Up your intake of these foods and you’ll find radiant skin firmly on the menu.

It’s easy to think that with the right cream or beauty procedure we might achieve healthy, glowing skin. In reality, most of what appears on the outside happens within. The best thing we can do to look after our skin is to nurture it with good food, plenty of water and appropriate protection against the elements.

The link between diet and skin remains, on the whole, more anecdotal than bullet-proof. But there are some foods that have undoubtedly positive effects on the appearance and texture of our skin, even if scientists can’t yet pinpoint exactly how.

We asked Melanie McGrice, accredited practicing dietitian specialising in women’s health, to talk us through some of her best suggestions for healthy skin.

A diet consisting of low GI foods is crucial. These foods, sometimes dubbed ‘slow burners’, are less likely to cause an increase in blood sugar levels – a good thing for your skin.

“Research hasn’t yet got to a point where they know why a high GI diet has such an impact on our complexion,” says Melanie, “but it has been shown that people who do have a high GI diet seem to have more problems with acne.”

Foods with a low GI include: oats, soy products, beans, fruit, grainy bread and lentils.

You’ll probably have heard this one, but Melanie firmly suggests incorporating more oily fish into your diet in order to boost your intake of omega-3 fatty acids. Two to three serves per week is the recommended intake in Australia. Omega-3 fatty acids work to bolster the cells of the epidermis – the outer layer of the skin – making skin better equipped to withhold moisture (something it’s better at when we’re younger).

Get your dose of omega-3 by eating: fresh salmon, fresh trout, canned salmon and canned sardines.

Berries, in particular, are great for this, says Melanie.

“Blueberries, for example, are very high in an antioxidant called anthocyanin which have been found to have an anti-inflammatory impact. That can really help in terms of puffiness and slowing down the ageing process.”

Eat blueberries in: natural yoghurt for breakfast, in a sweet green salad or just as they are.

Sugar’s detrimental effect on our health is relatively well-known. Staying away from fizzy drinks, biscuits, sweets and ready-to-eat cereals is a good thing for your health, and for your skin.

You could find yourself confused by conflicting messages about sugar and think that fruits should be removed from the equation, too. Melanie says this shouldn’t be the case.

“Having two to three serves of fruit per day amongst a really low GI diet is a really good thing to do because fruit is so high in antioxidants. It’s really beneficial,” she explains.

“Apples often get a bad rap in that they’re often seen as a bit of a boring fruit,” says Melanie. “But there’s research that suggests that apples, in particular, have a collagen building effect that can help to reduce fine lines – and they also have a low glycaemic index.

“You could grate some over your porridge in the morning, or cut them up and put them in a salad,” she suggests. “Personally, I just like to have them as a handy snack. We have a fruit bowl in the office and apples often feature because they’re so cheap and make a nutritious snack.”

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.