The secret to healthy, glowing skin isn’t just in the beauty products that you religiously apply. More often than not, you really are what you eat. Here are the latest superfoods to chow down for a radiant complexion.
You probably know by now that oranges are a vitamin C powerhouse. But it’s time to meet their more powerful cousin, the blood orange. Besides being chock-full of vitamin C, these citrus fruits also have high levels of anthocyanins, a type of powerful antioxidant. This is what gives blood oranges their signature reddish hue. Both are important for a healthy complexion since vitamin C supports collagen production while anthocyanin helps to protect your cells against free radicals. Though you can’t see it, your skin actually faces a daily onslaught of free radical damage because of factors like pollution and UV exposure. Left unchecked, this will lead to premature ageing and dull, lifeless skin.
Since we can’t find blood oranges in Singapore, get your hands on Swisse Ultiboost Golden Collagen Blood Orange Liquid ($39 for a 7-bottle pack).
This yummy drink is made with fresh blood oranges from Sicily, Italy. It contains clinically proven hydrolysed collagen to boost your skin’s elasticity and reduce the appearance of wrinkles. For best results, drink it daily – directly from the bottle or mixed into water or juice. Psst, it contains zero fat and its zesty flavour makes it a perfect finisher to a meal.
One reason why the Koreans are always boasting flawless complexions? Kimchi, kimchi, and more kimchi. Score the radiant glow of your favourite K-pop star by incorporating these fermented veggies into your diet. Fermented foods are rich in probiotics which translates to a healthier gut. Your gut is actually responsible for a lot that goes on in your body, including its immune and inflammatory responses. Keeping your microbiome levels in check – by eating a diet rich in probiotics – translates to better digestion and stronger skin. Pro tip: try to eat varying types of kimchi since they all contain different strains of probiotics.
Think of this as your approval to indulge in sashimi once a week. Fatty fish like salmon, tuna, and mackerel are great sources of omega-3 fatty acids that help keep your skin firm and supple. Omega-3 also has anti-inflammatory properties to calm irritable or sensitive skin. Additionally, salmon contains astaxanthin, a type of carotenoid that is commonly found in seafood. Astaxanthin is said to contain higher amounts of antioxidants than other carotenoids like lycopene and beta-carotene. You’ll reap the benefits of salmon whether you eat it raw or cooked, so go ahead and dig in.
Popeye was on to something about his spinach diet. While these leafy greens won’t give you super strength, they sure go a long way in keeping your skin – and body – healthy. Spinach is a good source of vitamin A, which is crucial for healthy cell growth and production. Vitamin A is hence often lauded for its anti-ageing benefits since it helps to stimulate skin cell renewal for a firmer, more youthful complexion. The next time you order a salad bowl for lunch, skip the lettuce and pick baby spinach leaves as your greens instead.
It’s no surprise that cranberries are great for reducing your risks of UTI, but did you know that these power berries also offer a host of skin benefits? For their size, cranberries pack one of the highest concentrations of vitamin C, antioxidants, and phytonutrients compared to other fruits. These help to effectively fight off free radicals so that your complexion stays glowing and wrinkle-free for longer.
If you’re afraid that cranberries will be sour, a more convenient way to get your cranberry fix is with the Swisse Ultiboost High Strength Cranberry ($75 for 110 caps).
Pop just one capsule a day to enjoy the goodness of 25 grams of whole cranberries harvested from family-run farms in Massachusetts. What’s more, these capsules are made with the whole fruit and not just cranberry juice – good to know since the antioxidants in cranberries are most concentrated in the skin.
Yup, avocado toast is here to stay. There’s a reason this creamy fruit always comes to mind when people talk about superfoods. Avocados are full of healthy fats, and a previous study on over 700 Japanese women found that those who had diets high in monounsaturated fats (the kind found in avos) had suppler, bouncier skin with fewer wrinkles. Avocados also have high amounts of anti-inflammatory vitamin E, which is said to help reduce the effects of UV damage on skin. Enjoy your avocado in a smoothie, mixed into a salad, on toast, drizzled with honey or plain… the possibilities are endless!
Keep calm and drink more tea. There’s a reason why green tea extracts feature so prominently in manly topical skincare products. Brewed green tea (the non-sugared kind) is loaded with a polyphenol called catechins, which are antioxidants that help prevent cell damage. They also boast anti-inflammatory and antibacterial properties to stave off acne and signs of premature ageing. Instead of ordering a sweetened drink during lunch, prepare a bottle of cold-brewed green tea in the morning and sip it instead.
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