Healthy skin: Australian dermatologists reveal nine foods that make skin glow from inside out

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Snacking on walnuts and red grapes will make skin shine and leave your face looking years younger, Australian skincare experts have claimed.

Dermatologists from Skin Synergy, a clinic in Bella Vista, 33 kilometres northwest of Sydney CBD, listed nine everyday foods that ‘feed skin from within’ in a recent Instagram post.

Fruit like strawberries, avocado and grapes are said to give the greatest glow, while nuts and sunflower seeds are also key to enhance natural radiance and prevent the formation of wrinkles.

Dark chocolate, sweet potato and oily fish like salmon and mackerel will also make skin shine, according to experts, along with the Amazonian ‘superfood’ acai which has been dubbed ‘purple gold’ for its health-giving ingredients.

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Snacking on walnuts will make your skin shine and leave your face looking years younger, Australian skincare experts have claimed (stock image)

Snacking on walnuts will make your skin shine and leave your face looking years younger, Australian skincare experts have claimed (stock image)

Dermatologists from Skin Synergy listed nine foods that 'feed skin from within' in a recent Instagram post (pictured)

Dermatologists from Skin Synergy listed nine foods that ‘feed skin from within’ in a recent Instagram post (pictured)

‘These ingredients have some powerful benefits to help you glow from within,’ the caption reads.

‘It can be really easy to start incorporating these into your day to day diet without having to change your whole regime, but don’t forget the number one tip is to drink lots of water.’

The post, which has racked up 744 likes since it was uploaded on October 24, drew alternative suggestions with one man noting that olives are excellent for keeping skin plump and hydrated thanks to their high content of fatty acids.

Nine foods to make skin glow from inside out 

1. Avocado

2. Strawberries

3. Acai

4. Sunflower seeds

5. Sweet potato

6. Fish

7. Dark chocolate

8. Red grapes

9. Walnuts 

1. Avocado

Rich in healthy fats, avocado hydrate and moisturise skin from within thanks to a high concentration of fatty acids, protein and vitamins A, D and E which increase the production of collagen.

Collagen is linked to a slew of health and beauty benefits including reduced wrinkles, stronger bones, brighter skin and smoother movement of joints.

A booming industry has been built on its back in recent years.

The global collagen market is projected to generate more than $1billion (AUD) by 2026, a research report from Global Market Insights reveals.

2. Strawberries

Packed with vitamin C and folic acid, strawberries contain powerful ingredients that work to repair and regenerate cells – essential for healthy looking skin.

A single serving of strawberries has more than 50 percent of your recommended daily intake of vitamin C, which brightens skin and reduces the appearance of sun spots, making the face look fresher and younger. 

Strawberries are also rich in ellagic acid, which protects skin from harmful UV rays by blocking enzymes that destroy collagen. 

This prevents wrinkles and fine lines from forming.

Strawberries are considered to have the third highest potency of antioxidants per serving compared to other foods, according to Skin Inc.

Fruit like strawberries, avocado and grapes are said to give the greatest glow (stock image)

Fruit like strawberries, avocado and grapes are said to give the greatest glow (stock image)

3. Acai

Acai is bursting with fatty acids omega 3, 6 and 9 which revive dull, jaded skin by flooding it with moisture from within.

Incorporating acai into your daily diet will leave skin smooth, supple and baby soft, experts at Herbal Dynamics Beauty claim. 

The berry, which grows on palm trees in South American rainforests, has one of the highest antioxidant levels of any food on earth.

Antioxidants slow damage from environmental pollutants like dust and exhaust fumes to reduce signs of ageing.

4. Sunflower seeds

Full of protein, unsaturated fatty acids and scores of fortifying vitamins and minerals including iron, magnesium and zinc, sunflower seeds are an excellent source of nutrition that also work wonders for your appearance.

Rich ingredients help to fight hormone induced conditions such as dryness, cystic acne and pigmentation, eating these cholesterol-free seeds is one of the quickest ways to achieve a flawless visage.

Vitamin E protects skin from UV rays which rapidly accelerate signs of ageing, while compounds like linoleic and oleic acid enrich the skin with powerful anti-bacterial properties which ward off breakouts and infections.

Sunflower seeds are an excellent source of nutrition that also work wonders for your appearance (stock image)

Sunflower seeds are an excellent source of nutrition that also work wonders for your appearance (stock image)

5. Sweet potato

Sweet potato contains betocarotene, a nutrient the body immediately converts into vitamin A which protects skin from harmful UV rays and other environmental stressors.

Sweet potato is also rich in vitamins C and E which boost the production of collagen, tightening skin and infusing it with a bright, healthy glow.

6. Fish

Fish like salmon, mackerel and herring are all packed with omega-3, perhaps the greatest contributor to strong, supple and moisturised skin.

Incorporating a three portions of oily fish into your diet each week lessens the severity of dry and inflamed skin, 4WellPeople report.

Eating oily fish also provides a slew of other health benefits from protecting pregnancies and alleviating depression to reducing the risk of almost every type of cancer.

7. Dark chocolate

Chocolate with a concentration of more than 70 percent cocoa offers great benefits for your complexion thanks to antioxidants found in cocoa powder, which reduce sensitivity and increase blood flow to the skin’s surface.

Rich in vitamins A, B1, C, D and E, plus iron and calcium, cocoa nourishes skin from the inside out, hydrating and strengthening to slow signs of ageing.

The skin of red grapes is laced with resveratrol, a compound which has been dubbed a 'miracle' ingredient in modern skincare treatments for its ability to slow visible signs of ageing (stock image)

The skin of red grapes is laced with resveratrol, a compound which has been dubbed a ‘miracle’ ingredient in modern skincare treatments for its ability to slow visible signs of ageing (stock image)

8. Red grapes

The skin of red grapes is laced with resveratrol, a compound which has been dubbed a ‘miracle’ ingredient in modern skincare treatments.

Resveratrol, which slows damage inside the body, thus reducing visible signs of ageing like wrinkles and sun spots, is now mixed into some of the world’s best-selling creams and serums from brands like The Ordinary and Skinceuticals.

Studies suggest resveratrol may slow and even prevent the growth of tumours in the breast, stomach, colon, liver and skin – so there’s every reason to add a bunch of grapes to your next shopping list.

9. Walnuts

There’s almost no end to the skin-fortifying ingredients found in walnuts.

Huge volumes of vitamin E cause dead skin cells to fall away and prevent dirt and grime from accumulating on the skin’s surface, preventing blackheads and clogged pores.

Walnut-infused face washes have been shown to leave skin fresh and stripped of impurities, as well as soothing irritation from infected spots – but snacking on a handful every day will give you all the same benefits.

Naturally overflowing with anti-fungal elements, walnuts are also great for fighting dandruff and enriching the scalp which makes hair grow stronger and faster.

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