5 Foods To Include In Your Diet For Healthy Skin And 5 Delicious Recipes To Help You Get Started

Healthy skin is achieved both from within your body as well as outside it.

The modern gentleman is not afraid to get a facial at a men’s salon. Some may even opt for a lactic peel facial such as those offered by Face of Man (this treatment uses a range of lactic acids that helps rehydrate skin). Even cosmetic clinics that traditionally targeted women such as Victorian Cosmetic Institute now offer specialized services for men.

In addition to grooming services, diet can play a huge role in the appearance of your skin. This is because the right dietary choices help ensure that your skin is getting the vitamins and minerals that it needs to stay fresh, young and glowing.

Most of you already know that a well-rounded selection of foods from each food group has health benefits. But did you know there are certain foods that offer additional skin benefits? Keep reading to find out what to add to your grocery list today.

1. Avocados

Avocados have more going for them than their creamy texture and delicious taste. They are packed with healthy fats that your skin needs to stay supple, no matter your age. At the same time, research has found that avocados contain compounds that may play a role in protecting your skin from skin damage now and in the future.

Your daily avocado is a great source of vitamin E, an antioxidant that counteracts free radical damage for youthful-looking skin. Finally, you'll also get some vitamin C, another antioxidant that helps produce the collagen needed for healthy skin.

Recipe Suggestion: Black bean and avocado salsa

Ingredients:

• 2 jalapenos
• 1 clove garlic
• ½ red onion
• Kosher salt (to taste)
• black pepper
• 2 scallions (spring onions)
• 1 can of black beans (rinsed and drained)
• 2 tbsp fresh lime juice
• 1 tbsp olive oil
• 1 (ripe) avocado, cubed
• bunch of roughly chopped fresh coriander (cilantro)

Directions:

1. In a large bowl, combine jalapenos, garlic, onion, salt and pepper.
2. Add the beans, lime juice, scallions, and olive oil and toss to combine.
3. Fold in the avocado and coriander.

2. Sweet Potatoes

You can tell by their orange colour that sweet potatoes are a rich source of beta-carotene, a nutrient that is converted to vitamin A inside your body. Vitamin A is important because it works as a natural sunblock, protecting you from the damaging effects of the sun's rays, including sunburn and wrinkles. That beta-carotene also works to give your complexion and healthy and youthful-looking glow.

Click here for a delicious buffalo chicken stuffed sweet potato recipe.



3. Red Capsicum

Red capsicum, also known as red bell peppers, is another ideal source of beta-carotene, which as you'll remember converts to vitamin A, offering antioxidant benefits. But the perks don't stop there.
Red capsicum is also a prime way to boost your vitamin C intake, with one cup offering up over 300% of the daily intake recommendations. This double dose of skin benefits helps keep your skin from ageing by fighting sagging and wrinkles and boosting your collagen stores for healthier skin all over your body.

If you have an oven, this roasted capsicum and walnut dip is going to rock your world!

Ingredients

• 2 red capsicums
• 250 gram cream cheese
• ½ cup finely chopped roasted walnuts

Directions

1. Preheat oven to 220°C.
2. Quarter the capsiucms and discard the seeds and membranes.
3. Roast capsicums in oven, skin-side up, until skin blisters and blackens.
4. Cover capsicums with cling wrap for 5 minutes then peel away the skin.
5. Once peeled, chop capsicums coarsely.
6. In a food processor (or blender), blit the capsoium and cream cheese until smooth.
7. Fold in chopped walnuts.

4. Salmon

Considered one of the healthiest varieties of fatty fish, salmon contains a wealth of omega-3 fatty acids, which are necessary for keeping your skin supple and hydrated. At the same time, those omega-3 fatty acids help battle inflammation, which is wonderful for people who suffer from acne and redness and many kinds of autoimmune conditions that affect the skin.

Salmon also contains vitamin E, which is necessary for protecting your skin from free radical damage. You'll also get a healthy dose of protein, which maintains the skin's integrity and keeps it strong. You can reap these rewards by eating salmon baked or grilled, but smoked salmon is another easy way to get the most out of it.

This recipe for Crispy Skinned Salmon With Bean Puree from Woolworths is an easy one that any bloke can whip up in under 25 minutes.

5. Cucumbers

One of the best things about cucumbers is that they are 96 per cent water, which means they're ultra-hydrating for your skin. They're also a great source of potassium, magnesium, and vitamin C, all of which play an important role in skin health.

Unlike with some other skin-healthy foods, you can actually place cucumber directly on the skin, especially under the eyes, to fight puffiness and dark circles, as well as treating sunburn and alleviating the pain and discomfort that goes with it.

Cucumber can also be used as a facial mask to battle redness, irritation and acne by infusing it with antioxidants and other important vitamins and minerals.

Recipe Suggestion: Cucumber Rolls Stuffed With Feta

Ingredients:

• 2 Lebanese cucumbers
• 180g full cream fetta, strained, oil reserved
• 1 ½ tbsp toasted pine nuts
• 1 tbsp dill (or mint) roughly chopped
• 6 pitted kalamata olives, roughly chopped
• 1 ½ tbsp Greek-style yoghurt
• 1 tbsp lemon juice
• 1 long red chilli, deseeded, finely chopped
• mixed salad leaves

Directions:

1. Thinly slice cucumbers lengthwise into 2mm slices (a vegetable peeler or mandoline makes life easier). 
2. Place cucumber strips on a paper-towel-lined plate then set aside (one of the reasons why cucumbers get a bad rep is because they become soggy - this process removes extra water from the cucumbers). 
3. In a bowl, mash the feta using a fork. Add pine nuts, olives, dill, yogurt, and lemon juice. Mash with a fork to combine. 
4. Spoon 1-2 teaspoons of the mixture at one end of each strip of cucumber and roll it up. 
5. To serve, scatter chopped chili and drizzle with the reserved oil from the feta.

These terrific foods are a great boost to healthy skin, working from the inside out to give you a beautiful, glowing, youthful complexion.


About The Author
Hi there! I'm Katie - a freelance writer and topic researcher based in Australia. Outside of work, I like to Netflix binge and eat gelato. Plus, my fur baby keeps me busy.