When it comes to our skin it’s important to remember that outer beauty starts from within so it’s true when they say that what you eat can have a direct impact on how you look. Skin has been researched and proven to reflect the general inner- health status. 


Regular indulgence of highly processed foods that are high in sugar, saturated/trans fats with little nutrient value can often lead to dull, tired looking skin. Destroying collagen production and causing 

inflammation in the body that may show as redness, eczema, dark under eyes or acne. 

The aim with skin health is utilising a diet rich in antioxidants, amino acids and collagen, complimenting it with healthy fats that act as an internal moisturiser! All vital for building and rejuvenating our skin. 


So what needs to go on the shopping list? Focusing on a diet based around lean protein, fibre, fruits and vegetables are a super way, not only to fuel your body, but building your skin and protect it from the damage of day to day living – tackling those skin complaints and giving you the glow! 



Rich in antioxidants, fibre and vitamin C, blueberries are a powerhouse of nutrients that will combat free radicals that we experience with the daily stresses of living. These skin enemies are known to damage skin cells, collagen production and a host of other aging factors whilst vitamin C works to rebuild the skin and create new collagen for that youthful and plump skin! 



We’ve all heard that ‘lemon water in the morning’ can transform your skin, but is there any truth to it? Not only is Lemon packed with Vitamin C to support our body and skins immune system, it is also powerful for stimulating liver detoxification – removing waste and toxins from the body through the digestive system rather than through the skin! 



Salmon, Mackerel, Anchovies, Sardines and Herring (SMASH) are packed with Omega 3. Whilst plant based sources include Walnuts, Flaxseeds and Hemp Seeds. All are lean sources of protein, while the properties of the healthy fats 

provide building blocks for collagen. Helping to support from sun exposure and repairing damaged skin. Think of omega 3 as the moisturiser from within! 



A traditional culinary herb used in Indian cooking. The active substance of turmeric (curcumin) has potent anti-inflammatory properties that are useful for skin irritation such as acne and to protect against aging. Whilst being a powerful anti-inflammatory, curcumin also works with the body’s own antioxidants to protect against free radicals and support liver detoxification to cleanse the skin from the inside. 



Kale, Broccoli, Spinach, Rocket are amongst a few of our staple leafy greens. Rich in essential vitamins and minerals these skin superheroes are a source of antioxidants, folate, and fibre too. Not only are they rich in all our essential vitamins and minerals, they also support gut health to stimulate liver detoxification and cleanse internally keeping those gut bugs in check. The properties also improve our blood vitamin A, a vital vitamin for supporting skin integrity! 



Famous for its detoxification properties, green tea contains phytochemicals and polyphenols that work as antioxidants to prevent the appearance of fine lines and wrinkles whilst also hydrating the skin to ensure it is still plump and lifted! Green tea has also been researched for lowering blood sugar due to its catechin content which is important for keeping those pesky zits to a minimum! 



Guest Blog from Eleanor @eatwithells. Founder of Ells Kitchen @ellskitchen_food


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