EAT YOUR WAY TO GLOWING SKIN WITH DR COOK’S FAVOURITE SUPERFOODS.
Skin can tend to take on a more dull, crepey appearance during colder weather. To help boost my skin’s natural radiance and longevity in general, I like to support my topical skincare routine by making the effort to up my intake of superfoods which contain healthful vitamins and anti-inflammatories. Life can get busy and it can be easy to lean into takeaway, home delivery or pre-cooked packaged meals but I find if I can set aside some time to do a weekly shop and some strategic food prep for the days ahead, I can make sure I get my vitamin intake to support my skin. Sharing some of my favourite superfoods:
THE GOOD OILS
I like to load up on olive oil, especially during Winter, as it contains an amazing anti-ageing ingredient known as Oleic Acid which not only helps to slow down cellular ageing but minimise cancer. Oily fish is great for reducing inflammation and maintaining the skin’s moisture levels but if you’re vegan or not a fan of seafood, your skin can still experience the benefits of fish oils in the form of a supplement.
LENTILS
High in protein and fibre, lentils deserve to be in your diet on a regular basis. They’re packed with so many beneficial nutrients and B Vitamins (B5 and B9) which are essential for skin suppleness and resilience and help to retain moisture in the skin. Lentils also contain natural probiotics to reboot your gut’s biome and are a nutritious superfood for vegans and vegetarians in particular. I like to add them to hearty Winter soups along with a generous amount of anti-inflammatory Ginger, Turmeric and Cumin.
RED FOODS
Packed with carotenoids (compounds containing powerful antioxidants and anti-inflammatories), red foods like tomatoes, capsicum and carrots are great for skin health. In fact one of the best carotenoids is Lycopene which can be found in tomatoes. Important fact: the skin of the tomato houses the Lycopene and it’s only absorbed when cooked so make sure you don’t peel off the skins if you want to access those longevity benefits.
VITAMIN B3
The superhero of all vitamins according to scientific opinion, Vitamin B3 (or Niacinamide) repairs and renews our cellular engine room known as the mitochondria. This slows down and deteriorates with age and as a result, the skin’s barrier layer is weaker and more prone to inflammation. Vitamin B has a powerful repair function that deals with UV-induced damage to our DNA, strengthens the skin’s barrier layer and upregulates levels of Ceramides, one of the most important moisturising factors in the skin. Found in foods like tuna, chicken, mushrooms and Vegemite, you can also take a Vitamin B3 supplement (500mg daily)
VITAMIN D
With shorter days and less sunlight, less UV exposure affects your natural levels of Vitamin D which is an essential vitamin for skin renewal, resilience and that all-important Collagen production. I take an oral supplement (1000-2000 iu daily) to ensure I maintain my Vitamin D levels.
VITAMIN C
C is for Collagen, one of the most important ingredients for healthy functioning skin. Vitamin C acts as a powerful antioxidant, fighting free-radicals and oxidative damage that can be a factor in premature ageing of the skin. In Winter, I try to eat a lot of Vitamin C-rich kiwi fruit (the gold variety, in particular) and strawberries and vegetables like broccoli. You can also take a Vitamin C supplement (500mg twice daily) to boost your intake.
