10 Superfoods to Improve Your Skin’s Health

Contents

• Supercharge Your Skin with Superfoods!
• What are superfoods? 
• Do superfoods really improve skin health?
• 10 Skin-friendly Vegan Superfoods
• Is a vegan diet making my skin worse?
• 5 Foods that Cause Acne
• Vegan Recipes for Better Skin
• Shop Vegan Skincare!

Supercharge Your Skin with Superfoods!

The term “superfood” has been growing in popularity since the early 00s and it looks unlikely to fall out of fashion any time soon. As consumer attitudes shift and habits change for the better, more and more people are paying attention to what they’re putting in and on their bodies.

So, we’re unpacking the jargon and asking ourselves the important questions… How do foods get the coveted “superfood” label? And do superfoods really improve our skin’s health? Let’s find out!

What are superfoods? 

Since the term “superfood” isn’t regulated, it has no official definition. But, superfoods do all have one thing in common – they’re highly nutritious thanks to the various vitamins, minerals and antioxidants they contain. The majority of superfoods are also plant-based, so we’re a big fan of them here at Truth About Makeup! 

Do superfoods really improve skin health?

We believe that everything you put into and onto your body will affect your health and how it functions. And, since your skin is your biggest organ, it makes sense that there are some vital vitamins, minerals and nutrients that your skin just can’t live without!

We’ve put together this list of essentials so that you can make sure you’re giving your skin every chance to glow. Check it out! 

Vitamins

• Vitamin A can improve the appearance of hyperpigmentation and other types of sun damage. 
• Vitamin B2 (riboflavin) encourages mucus secretion and helps to prevent dryness. It also improves zinc absorption. 
• Vitamin B6 helps to regulate hormonal imbalances (which can lead to acne breakouts, redness and inflammation). 
• Vitamin B9 (folic acid) has been found to boost collagen production and improve skin firmness (which can help to combat signs of ageing). 
• Vitamin C promotes collagen production to keep your skin looking plump and youthful, and helps to repair damaged skin cells and cartilage.
• Vitamin E is a powerful anti-inflammatory that can help to strengthen the skin barrier.
• Vitamin K is thought to boost collagen production and promote wound healing.

Minerals

• Calcium improves skin cell regeneration, which boosts melanin production (melanin helps to protect the skin from harmful UV rays). 
• Copper-rich diets have been linked to better skin elasticity and the reduced appearance of fine lines and wrinkles.
• Iron helps to speed up wound healing and minimise the appearance of bruises.
• Magnesium has been found to reduce the appearance of sun damage, repair skin cells and combat sensitivity. 
• Manganese helps to protect the skin from damage caused by free radicals.
• Phosphorus plays a major role in repairing damaged tissues and cells.
• Potassium helps to regulate the water content in your body, protecting your skin from dehydration.
• Selenium helps to prevent damage caused by free radicals and protect cells from inflammation and pigmentation.
• Zinc helps to reduce inflammation and heal damaged tissue. It can even be used to treat skin conditions like rosacea, eczema and melasma.

Antioxidants and Essential Nutrients

• Allicin is an organosulfur compound found in garlic that has been found to kill acne-causing bacteria, and reduce swelling and inflammation.
• Anthocyanins are organic pigments and natural sun protectants with antioxidant and anti-inflammatory properties.
• Beta-carotene is an organic pigment that can boost collagen production and reverse the signs of ageing.
• Capsanthin is a powerful antioxidant that helps to shield the skin from UV rays.
• Curcumin is a yellow organic pigment that can help to heal wounds by decreasing inflammation and oxidation.
• Lutein helps our skin to filter UV rays, which slows down oxidative stress.
• Monounsaturated fatty acids help to supply our skin with ceramides which keep it healthy and intact. 
• Omega-3 fatty acids have been found to help regulate sebum production which keeps your skin bright and hydrated.
• Polyphenols are plant-derived micronutrients that can reverse some of the signs of ageing (by reducing the appearance of dark spots, fine lines and wrinkles).
• Quercetin is an organic pigment that can reduce redness and inflammation and help to restore the skin barrier.
• Sulforaphane is a sulphur-rich compound found in certain vegetables that slows down bacterial growth and protects against UV damage.
• Zeaxanthin is an organic pigment that helps to protect the skin from the harmful effects of the sun.

10 Skin-friendly Vegan Superfoods

Now you know which vitamins, minerals and nutrients will help to keep your skin healthy, youthful and hydrated, you’re probably wondering where to find them all…

That’s where superfoods come in!

All of the skin-friendly nutrients listed above can be found in at least one of the 10 vegan superfoods listed below. Your skin will be glowing in next to no time!

1. Walnuts
   With: copper, folic acid, omega-3 fatty acids, phosphorus, vitamin B6 and vitamin E. 
   
   
2. Kale
   With: calcium, manganese, riboflavin, vitamin A, vitamin C and vitamin K.
   
   
3. Avocado
   With: monounsaturated fatty acids, magnesium, vitamin B6, vitamin C, vitamin E and vitamin K.
   
   
4. Green Tea
   With: magnesium, phosphorus, polyphenols, vitamin A, vitamin C and vitamin K.
   
   
5. Broccoli
   With: lutein, potassium, sulforaphane, vitamin C, vitamin K and zeaxanthin.
   
   
6. Blueberries
   With anthocyanins, iron, manganese, quercetin, vitamin C and zinc.
   
   
7. Turmeric
   With: calcium, curcumin, iron, manganese, omega-3 fatty acids and zinc.
   
   
8. Garlic
   With: allicin, manganese, selenium, vitamin B6, vitamin C and zeaxanthin.
   
   
9. Quinoa
   With: calcium, magnesium, phosphorus, potassium, riboflavin and vitamin B.
   
   
10. Red Bell Peppers
    With: beta-carotene, capsanthin, iron, vitamin A, vitamin C and vitamin E.

Is my vegan diet making my skin worse?

If your vegan diet is lacking in essential vitamins, minerals or nutrients or is high in processed foods, sugar and refined carbohydrates, your skin is unlikely to be very happy… If you’re worried about your vegan diet making your skin worse, check you’re getting the right balance, and enough plant-based protein, iron, calcium and vitamin B12. 

And don’t forget, skin problems can have lots of potential causes, including genetics, hormonal imbalances and environmental factors. That’s why it’s so important to understand your skin type and how to look after it!

5 Food Types that Cause Acne

 

Dairy: Did you know that the artificial hormones in dairy products have been linked to blocked pores, acne and oily skin? Yet another reason to go vegan!

Refined Carbohydrates and Sugars: Refined carbohydrates and sugars are absorbed more quickly into the bloodstream which can raise blood sugar levels and cause insulin resistance (which has been linked to higher acne levels).

Eggs: The protein found in egg whites (albumin) is acne-triggering and hard for humans to digest – consuming too much of it can even clog the lymphatic system! Eggs also contain progesterone which can cause acne breakouts.  

Peanut Butter: Peanut butter is high in omega-6 fatty acids which can sometimes cause inflammation, redness, swelling and acne. Peanuts are also high in lectins which are notoriously difficult for people to digest.

Alcohol: While alcohol doesn’t directly cause acne, drinking it can lead to hormone imbalances which overstimulate the sebaceous glands and lead to clogged pores and acne breakouts. Plus, if you have alcohol in your system it will be much harder to fall into REM sleep – without a lengthy restorative sleep you’re at risk of a cortisol surge that will make your skin more sensitive and reactive.

 

Vegan Recipes for Better Skin 

Blueberry, Ginger & Green Tea Smoothie

Ingredients:

200g blueberries 

250ml green tea (brewed & cooled)

1 thumb ginger (peeled & diced)

1 tsp coconut oil 

Handful ice cubes

Method: 

Step 1: Blend the coconut oil, ginger, blueberries and green tea together until smooth. 

Step 2: Pour over ice and enjoy!

Rocket, Walnut & Avocado Salad

Ingredients:

1 avocado (sliced)

100g rocket

Half red onion (diced)

Handful walnuts

2 tbsp lemon juice 

3 tbsp olive oil

Salt & pepper to taste

Method: 

Step 1: Preheat the oven to 180ºC. 

Step 2: Toast the walnuts in the oven for 8 minutes. Allow to cool then roughly chop them.

Step 3: In the meantime, combine the lemon juice and olive oil in a bowl to make the dressing. Season with salt and pepper as desired. 

Step 4: Arrange the rocket, red onion and avocado in a bowl. Drizzle with dressing and sprinkle with walnuts. Enjoy!

Kale & Quinoa Stuffed Peppers

Ingredients:

2 red bell peppers (halved)

50g dry quinoa 

200 ml vegetable stock
Handful kale (chopped & stems removed)

1 avocado (sliced)

1 tsp chilli powder

1 tsp cumin

1 tsp garlic powder
Salt & pepper to taste 

Method: 

Step 1: Preheat the oven to 180ºC.

Step 2: Add the quinoa, stock, kale, chilli powder, cumin and garlic powder to a lidded saucepan and simmer for 15 minutes or until cooked through. Allow to cool. Season with salt and pepper as desired. 

Step 3: Arrange the halved peppers on a lined baking tray and spoon in the quinoa mixture. 

Step 4: Bake in the oven for 20 minutes or until the peppers are cooked through.

Step 5: Garnish with sliced avocado and enjoy!

Shop Vegan Skincare at Truth About Makeup 

At Truth About Makeup, we’re passionate about supporting independent UK brands that use planet-friendly packaging, never test on animals, are free from palm oil and are 100% vegan. So, if you’re looking for natural skincare products that are packed with superfoods and will leave your skin looking and feeling gorgeous, you’ve come to the right place. 

Check out Husk & Seed's Overnight Replenishing Oil and experience the power of olive, watermelon, prickly pear, pomegranate and rosehip or browse our full skincare range today!