Superfood No. 7: Nuts and seeds
Experts say you’ll get the most bang for your nutritional buck with walnuts and almonds. Both contain high levels of vitamin E, which helps keep skin supple and hydrated and may offer some protection from UV rays. Walnuts and flax seeds also boast skin-softening alpha linoleic acid, an omega-3 fatty acid. Recent studies link dietary α-Linolenic acid with reduced systemic inflammation, which helps protect your heart, brain — and yes — your skin too. Nuts are a good source of potassium, which may help reduce facial bloat caused by excess sodium.
Superfood No. 8: Matcha
One more reason to double down on your daily matcha latte? Matcha, a powdered form of green tea that has been used in Japan for centuries, is packed with the antioxidant-rich catechin EGCG, which might be the closest thing found in nature to a fountain of youth. In addition to protecting skin against damage from free radicals and environmental stressors, these potent flavonoids have anti-inflammatory properties that reduce redness and irritation in the skin. Several studies also suggest that matcha can improve skin elasticity and promote collagen production, helping diminish the appearance of wrinkles and fine lines. Additionally, matcha contains an amino acid called L-theanine; it promotes relaxation and reduces stress levels, which together can contribute to healthier-looking skin by minimizing breakouts and improving overall skin tone.
To incorporate matcha into your diet, you can enjoy it as a hot or iced tea, add it to smoothies or use it in various recipes such as matcha-infused desserts or breakfast bowls. It’s important to choose high-quality organic matcha to reap the full benefits. If you don’t love the taste of matcha, consider adding just a tablespoon to your morning smoothie or breakfast bowl.
Remember, while superfoods like matcha can support skin health, it’s essential to maintain a balanced diet and practice a comprehensive skin-care routine for optimal results. Consult a dermatologist or nutritionist who can provide personalized guidance based on your specific needs and goals.
Superfood No. 9: Passionfruit seeds
This exotic purple or yellow fruit is high in antioxidants and vitamin C, and packed with vitamin A, which is important for skin health.
Some people remove the seeds when they prepare the fruit, but don’t do that if you are aiming for a glowing complexion. A review of studies published in the Journal of the Academy of Nutrition and Dietetics found that passionfruit — specifically the seeds — may help hydrate skin. Study coauthor Robert Hackman, a research professor in the department of nutrition at the University of California, Davis, says the effect was noticed in Japanese people who ate the seeds regularly, rather than just occasionally. “It is important to emphasize that without the seeds, few bioactive compounds are likely present in the juice or pulp,” Hackman says. Scoop out the soft inside of the fruit and add it to yogurt, salads or dessert for a bright burst of flavor and plenty of important nutrients.
By including passionfruit in your diet along with the previously mentioned superfoods, you can nourish your skin from the inside out and maintain a smooth, radiant complexion as you age.
Editor’s note: This article, originally published February 10, 2022, has been updated to include an additional superfood.
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