Here at Sadie’s Kitchen we believe that true wellness encompasses all areas of your life. That’s why we have reached out to other industry experts in Ireland’s Wellness industry, to bring you all the tips and tricks you need for a happy body and mind.

Next up in our guest blog series, we are delighted to have Lisa from Nourish For Life sharing her top 5 skin nourishing foods!

Lady looking over her shoulder
For years, we were led to believe that the food we consumed would have little or no impact on the outward appearance of our skin and that expensive creams and facials were the only option.

Now we know that this isn’t the case. Your skin reflects the state of your internal health, and the most powerful tool you have is the food you eat. Here are my favourite skin nourishing foods:

Fermented Foods
Gut health is “all the rage” nowadays and I say amen to that! For too long now we have dismissed the importance of our internal garden and as a result our health has suffered immensely. Skin being the largest organ has been one of the most noticeably affected. Dry, itchy, flaky skin, rashes and autoimmune conditions such as psoriasis are an accepted part of everyday life for a huge part of the population but it doesn’t have to be the way.

Our gut stores over 70% of our immune cells, so making sure your gut it is working optimally should be a priority when dealing with an inflammatory skin condition.

Sauerkraut, kimchi, kefir and Kombucha are fermented foods that contain beneficial bacteria strains, shown to have a positive effect on the immune system, thus helping to promote a healthy and tightly regulated inflammatory response within the body.

Oily Fish
Just like an engine needs a balanced supply of oil, so does your skin! Your skin needs a regular intake of omega 3 and omega 6 fats to maintain its integrity and stay supple. Oily fish such as mackerel, salmon and sardines are the highest in these essential fats.

Fish is also an excellent source of amino acids, the building blocks of our cells including skin cells.

This delicious and creamy fruit is bursting with healthy fats, vitamins and minerals, that have all shown to promote healthy, moisturised and younger looking skin.

Avocado is also a great source of vitamin C, which is required to make the structural protein known as collagen. This protein keeps the skin looking plump and youthful.

Green Tea
This well-known beverage’s benefits are endless. Green tea contains a special kind of antioxidant group called polyphenols, with the most dominant member of this group being the famous EGCG (Epigallocatechin Gallate). Why is this important? Well, antioxidants are extremely important as they actively reduce the effect of oxidative stress on the body. Studies show that EGCG has remarkable protective effects against skin damage from UV light.

Mug of hot tea resting by a bed

Each brand’s levels of EGCG will differ and quality is a huge factor. Spend a bit more and you’ll thank yourself after!

Green tea also contains another group of polyphenols known as catechins which have shown to be anticancer, antibacterial, anti-inflammatory and antiviral.

Bone Broth:
Bone broth is one of the oldest forms of nutrition. This nutrition powerhouse delivers an abundance of essential nutrients and amino acids to the body in a highly absorbable form. It is rich in the most important protein for skin vitality and elasticity – collagen. From the age of 20 we produce 1% less collagen in our skin cells every year so by consuming bone broth on a regular basis you can help reduce the signs of aging, such as wrinkles and fine lines.

Bone broth intake is also linked to stronger immune system and digestive function as it provides the exact nutrients your gut needs to function optimally. 

Take Home Message:
What you put into your body plays a huge role in the health of your skin. Consuming a balanced diet of healthy fats, vegetables, fruit, fiber and the foods mentioned above, will not only improve your complexion but will do wonders for your overall health and well-being.

Lisa x

*Lisa’s website is a treasure trove of all things nutrition. Expect expert advice and delicious recipes, like these Pea & Lentil Fritters!