When it comes to ensuring your skin, hair and nails stay in tip-top shape, what you put in your body is just as important as what you put on it, skincare-wise. This is where superfoods come in.
What are superfoods?
Superfoods are nutritionally dense fruits and vegetables that are packed with bioavailable nutrients that the body loves and uses.
They’re also versatile and have many benefits for your skin. For instance, a single superfood contains antioxidants (to neutralize free radicals); anti-inflammatories (to counteract the effects of stress; environmental and otherwise) and essential fatty acids (to optimize your skin’s barrier function).
However, as Harvard Health experts explain, while it’s difficult to get all the nutrition and health benefits from one single food (hence why a healthy, balanced diet is important), there are a few key superfoods that stand out for offering superior wellness benefits – particularly for the skin and body, some of which include a smoother, plumper complexion with fewer fine lines, wrinkles and problems linked to acne, general breakouts and inflammation.
What makes a superfood super for the skin?
To be awarded the title of “Superfood”, a food or extract in supplement form needs to be high in:
Vitamins and minerals
Including vitamin C, vitamin K, potassium, and magnesium, among others. These nutrients are important for maintaining a healthy body and supporting various bodily functions.
Superfoods like chia seeds, flaxseeds, and berries are high in fiber, which is essential for digestive health as well as regulating blood sugar levels and promoting feelings of fullness and satiety.
Some superfoods, like avocado, nuts, and seeds, contain healthy fats like omega-3 and omega-6 fatty acids. These are important for brain health and are also believed to reduce inflammation, and promote healthy skin and hair.
These are molecules that help protect your cells from damage caused by harmful free radicals – highly damaging molecules that can be damaging to your skin and body.
More on antioxidants…
Most superfoods are rich in antioxidants (especially brightly colored fruits including berries and pomegranates)
As we’ve discussed, antioxidants work by neutralizing free radicals and preventing their harmful effects on the skin. Common antioxidants used in skincare include Vitamin C, Vitamin E, green tea, and resveratrol.
These not only enhance your skin's appearance by making it smoother and reducing the look of fine lines and wrinkles, but they also help to prevent further skin damage.
Berries are potent superfoods
In addition to dark leafy greens, nuts and seeds, legumes, eggs and oily fish, berries are considered to be some of the best superfoods as they’re high in antioxidants, vitamins, and specific minerals that improve hair and skin health. Some of the star vitamins and minerals in berries are:
- Vitamin C: Essential for collagen production
- Vitamin E: Supports hair growth and helps to prevent hair breakage and split ends. It’s also brilliant at hydrating and protecting the skin from harsh elements in the environment.
- Biotin: Helps to strengthen hair and improve its overall health, plus it’s essential for healthy skin, as it plays a role in the production of fatty acids and the metabolism of amino acids that are necessary for a glowing complexion.
- Iron: Important for healthy blood flow around the body which is necessary for delivering nutrients to the hair follicles.
- Omega-3 fatty acids: Work hard to reduce inflammation and improve the overall health of the scalp.
You’ll find all the benefits of the following berries in our unique beauty infused COLLAGEN that contains a potent superfood blend.
When it comes to lowering inflammation in the body, one blueberry is as potent as a whole apple. This means that eating blueberries can increase your total antioxidant intake to help reduce premature aging.
Pomegranate is high in antioxidants such as Vitamin C and polyphenols, which can help to protect the skin from damage caused by free radicals and environmental stressors. It also contains compounds that help to boost collagen production in the skin, thus improving skin elasticity and reducing the appearance of fine lines and wrinkles. This fruit also has a positive impact on the hair by optimizing hair growth, reducing hair loss, and strengthening each hair shaft.
And a lesser-known fact? Pomegranate offers a good source of hydration for the skin, helping to keep it moisturized and plump.
Dragon fruit, also known as pitaya, is a tropical fruit rich in vitamins, minerals, and antioxidants which can help to protect the skin from free radicals. It’s packed with vitamin C, and contains a high amount of water, which can help to hydrate the skin and prevent dryness. (Staying hydrated is essential for maintaining healthy, youthful-looking skin.)
Believe it or not, dragon fruit is also high in essential fatty acids, such as omega-3 and omega-6, which can help with skin regeneration. It’s also good for your hair. Why? Because dragon fruit is high in vitamins B2 to strengthen keratin, B3 to keep the scalp healthy and balanced and vitamin A to nourish from root to tip.
Strawberries are a great source of vitamin C, plus manganese, folate and potassium. They also gave a high water content and have powerful anti-inflammatory properties. They help to speed up circulation around the body and support lymph drainage and detoxification. Plus, tasty little gems are packed with alpha-hydroxylic acid to boost skin's natural glow.
ALSO SEE: Our coconut, berry and vanilla smoothie recipe for a nourishing way to get your daily superfoods.