Superfood Savvy: Which foods benefit your skin and complexion
Can a healthy plate be as good as a beauty product? The experts share the best foods for clear skin.
Text: Livvie B
“You are what you eat” is a commonly expressed aphorism, but how much does what we eat impact our skin, and will eating superfoods give us a super complexion?
The term “superfood” is fairly new and refers to foods that offer maximum nutritional benefits. No standard criteria or legal definitions classify a food as a superfood, but they’re packed with vitamins, minerals, and antioxidants (they tend to be plant-based) and are believed to work wonders.
We caught up with three Singapore-based Nutritionists – Amanda Lim, Elika Tasker and Sonia Osborne – to get their take on just how much what we eat impacts our skin and complexion, including the the best foods for clear skin and which ingredients we should incorporate into – or eradicate from – our diets, and whether eating well is more important than our skincare regime for a glowing, youthful complexion.
How much does what we eat impact our skin and why?
- Elika: The skin is the biggest organ in our body, made up of a cellular structure which includes fats, proteins and water. The food we eat sends information to the body; therefore, the quality of the nutrients we eat will directly impact the look and feel of our skin.
- Sonia: For the most part, having beautiful skin is an ‘inside job. Our outer layer is a reflection of what is going on inside, and if things are not working properly, this will often be visible on the skin, which is a pathway for elimination.
- Amanda: Your skin is a direct reflection of the quality, adequacy and consistency of your diet. Proper hydration, a diet rich in vitamins and nutrients, and certain supplements can dramatically improve skin quality.
Is the term ‘superfood’ fact or myth?
- Elika: It has gained popularity in recent years, and whilst there is no clear definition, it’s true that when we break down the nutrients in foods and study their impact on wellbeing that some of them have ‘super’ impacts on our health.
- Amanda: The concept that some foods are more nutrient-dense than others, or contain vitamins and mineral compounds that are more helpful for our bodies than others, is true. That a certain food is "super" really depends on what you need it for — for example, chicken breast is a "superfood" for protein content, whereas acai berries are "superfoods" for antioxidants and fibre, but neither would be considered "superfoods" for Omega-3 fatty acids. What makes a food healthy is how functional it is for your goals, your lifestyle, and your longevity.
- Sonia: A “superfood” is one that delivers multiple nutrients, and in turn, offers multiple health benefits. These foods do not need to be from the Amazon or have a fancy name; many popular whole real foods we now eat regularly meet this definition.
Would you argue that changing your diet is as important for your skin as your skincare routine or products used?
- Sonia: Yes! When most people think about improving their appearance, they usually focus on a hero product, or “quick fix”. However, it we placed more focus on eating wholefoods, which would enable the majority of our cells to function at their optimal levels, we would quickly start to achieve the outcomes we seek such as clearer, brighter skin.
- Amanda: I agree. I would argue that changing your diet is not only more important for your skin quality, but that it’s also the most cost-effective and long-lasting ‘fix’.
- Elika: Absolutely — whilst our skincare regime is of course important (since our skin absorbs the products we use), food is being directly ingested (the good and the bad), so it’s essential that we eat foods that contain the vitamins and minerals we need to allow our body to function optimally and therefore for our skin to be healthy and glowing.
Are there certain foods we should eat based on our skin type?
- Elika: Food should always be customised to each individual as each constitution tends to lean towards a typical skin type — dry or oily skin for example. Therefore, each individual needs a balanced diet that is catered to them. That being said, a diet full of whole fresh foods is beneficial to anyone’s complexion, as it provides the skin with essential nutrients.
- Sonia: Different skin types are usually a direct reflection of what is happening internally, for example, dry skin is often due to a lack of essential fats in the diet. Zinc is an example of a mineral that is great for skin: it promotes clear skin by regulating oil production but is often deficient. Essential Fatty Acids (EFAs) are also amazing, and fats from whole foods help to nourish your skin.
- Amanda: The best thing we can all do for our skin quality is to stay hydrated. I often recommend that my clients drink upwards of 3 litres per day for optimal results. Antioxidant-rich foods which decrease inflammation and exert a protective effect on the skin also help — go for berries, fatty fish, green leafy vegetables and lentils.
Are there any foods in particular that have anti-ageing properties?
- Amanda: Although there are no foods clinically proven to "anti-age" the skin, it is generally accepted in the scientific community that a diet rich in fruits and vegetables promotes better long-term skin health. Some specific examples include watercress (which increases circulation and the delivery of cellular minerals), papaya (which contains papain, a powerful anti-inflammatory), and broccoli (which provides a high dose of Vitamin C that aids in skin's natural production of collagen).
- Elika: Anti-ageing foods are those that tend to prevent cellular damage, and are commonly foods that are rich in antioxidants, such as acai and green tea. Protein is the building block for each cell, and collagen is a crucial protein component required for the skin, as it provides that plump youthful look, so eating plenty of protein is also key.
- Sonia: Vitamins C and E help to protect the skin against premature aging by reducing the damage caused by free radicals. Vitamin C is also required for the production of collagen, a protein important for skin structure. Good food sources of vitamin C include citrus fruits, kiwifruit, capsicum and Brassica family vegetables, while vitamin E is found in nuts, seeds and eggs yolks.
What foods that play havoc with skin?
- Amanda: The absolute worst foods for skin health are processed white sugars, processed white flour, processed high-sodium meats (such as salami or hot dogs), foods that are deep-fried in oil, cow's milk dairy, and alcohol. Several studies conclude that these foods are highly inflammatory, and inflammation is what contributes to acne, eczema, bloating, and a host of other common and unsightly skin issues.
- Elika: I’d recommend avoiding sugar and processed foods, which create toxins and damage the cells. Also, dairy can be full of hormones and antibiotics from commercial farming, and can create hormonal imbalances, which in turn cause breakouts. Finally, avoiding anything that dehydrates the skin, such as alcohol, is the best way to protect the skin from premature aging and damage.
- Sonia: Focus on eating a wholefood-heavy diet and drinking lots of filtered water. The skin will be used as a detoxification pathway if the liver is “overloaded” with alcohol, trans fats, coffee, refined sugars and synthetic substances such as those found in pesticides, herbicides and processed foods.
Amanda L. Lim (M.A., M.Ed.) is a certified personal trainer, nutritionist, and wellness coach and director of Singapore-based fitness consulting firm Peak Health. With 14 years of experience in the health and wellness industries, Lim is an in-demand wellness expert in Southeast Asia and beyond, with expertise in weight loss, functional fitness and nutrition planning.
Elika Tasker is a certified Health Coach, Restaurateur, Plant-Based Chef and Nutritionist. Following years of corporate burnout and frustration with yo-yo dieting, Elika set course on a path to healthy living. She has since studied innovative coaching methods, practical lifestyle management techniques and hundreds of dietary theories including Ayurveda, Gluten-Free, Paleo, Raw Vegan, Keto, Macrobiotics, and everything in between.
Sonia Osborne is a Singapore-based Nutrition Consultant. She works alongside the Singapore medical community and specialises in women’s health. Sonia’s approach is holistic and practical; she believes that everyone’s needs are different, we should embrace real food vs counting calories, and that “lifestyle medicine” is now more important than ever.
