Beauty and the Broccoli: The Best Foods that Power Your Skin

Which nutrients, vitamins and minerals we need for healthy skin? Here is our guide of best food and skin supplements for clear glowing skin.

Your skin is a fearless warrior. Every day, it works hard to defend you from a barrage of harsh environmental elements that could damage your skin’s health and expose you to unnecessary toxins. How can you support and replenish your skin’s defenses so it keeps fighting the good fight? With nutrition. Because your skin is the largest organ in your body, what you choose to fuel your body with can make a great difference in not only your overall health but also provide massive benefits in protecting and powering up a healthy glowing skin.

Because your skin is the largest organ in your body, what you choose to fuel your body with can make a great difference in not only your overall health but also provide massive benefits in protecting and powering up a healthy glowing skin.

Virginia Chu

The food + skin connection

Good nutrition is part of a holistic regimen for exuberant skin health. Lifestyle choices such as sun protection, staying hydrated, heart-healthy exercise and beauty sleep work hand in hand with a healthy, balanced diet to optimise your body and skin’s well-being.

The best healthy foods contain nutrient dense vitamins and essential minerals which have the ability to boost your body’s immune system, regulate hormones, reduce inflammation and improve gut health.

When combined with a holistic approach it can have an overall positive effect on your skin.

From repairing and moisturising your skin cells to neutralising free radicals, and protecting you from the sun’s harmful UV rays, these are just some of the powerful results of feeding and nourishing from within. Your skin will certainly thank you for it.

So, what are the best foods you should eat to power up your radiant skin?


Green power: Eat your fruits + vegetables

Brightly hued fruits and vegetables are ideal foods due to their abundance of skin-loving vitamins and antioxidants. Leafy greens like spinach contain a class of B vitamins (namely B2 or Riboflavin) which supports the growth of skin tissues to replenish healthy cells for a glowing complexion. Kale and collard greens also contain a high amount of antioxidants of vitamin A and C that protect skin from the cellular damage caused by free radicals.

Super antioxidant vitamin C is ever present in citrus fruits so be sure to take advantage of oranges, lemons and grapefruits. It not only supports your overall immune system, vitamin C undoes the sun damage to collagen and elastin while reducing the appearance of brown spots and hyperpigmentation.

And if you ever poked around for the reddest tomato at your local supermarket, you can thank the antioxidant carotenoids that are responsible for the spectrum of red, orange and yellows in fruits, vegetables and plants. Carotenoids like beta carotene convert to vitamin A to protect your skin by acting as a natural sunblock to prevent sunburn while smoothing out dry, wrinkled skin.

Defend with confidence: The mighty antioxidants

A powerful part of vitamin C’s arsenal include fighting free radicals that can mitigate your risk of skin cancer. But its role in collagen production packs a punch in many anti-aging skin treatments. It heals and repairs dry, blemished, wrinkled skin and has anti-inflammatory properties that shut down mounting redness and inflammation after prolonged sun exposure. You don’t have to look further than your produce area to find vitamin C flourishing in broccoli, kale, bell peppers, strawberries, oranges, papaya, and kiwis.

Another powerful antioxidant is vitamin E which works well with vitamin C to strengthen your skin cell walls and stimulate collagen formation. It also boosts skin growth while it protects your skin from oxidative stress and damage by UV rays and environmental pollution. You’ll find vitamin E in a crunchy mix of almonds, hazelnuts, sunflower seeds as well as avocado, sweet potato, and dark leafy greens.

When you feel dry, flaky itchiness on your skin, that could be remedied with vitamin A. It’s also known as an anti-aging defender with its ability to slow the breakdown of skin cells, collagen and elastin by increasing collagen deposits. It accelerates wound healing and repairs the cell structure of damaged skin. You may also notice dark spots and wrinkles appear better with vitamin A enriched foods. So slice up a cantaloupe or orange and throw in some carrots, eggs and leafy greens in your next salad to get your daily dose of vitamin A.

Enlist the smooth operator: Healthy fats + omegas

For smoother, plumper skin, incorporate healthy fats rich with omega-3 and omega-6 into your diet. These essential fatty acids form a natural oil barrier on your skin that banishes dryness and maintains moisture. Omega-3 helps produce an anti-inflammatory effect to combat redness and inflammation of skin issues like psoriasis, eczema, and acne. You may already have these soothing omegas in your pantry or refrigerator: walnuts, extra virgin olive and canola oils, flaxseeds, salmon and sardines.

Go with your gut

Probiotics are beneficial bacteria and yeasts that help maintain the balance of your gut’s microbiome (which is mostly bacteria). The gut and skin connection becomes clear when you consider that somewhere from 60 to 80 percent of our immune system lives in our gut. A disruption to our digestive system will not only affect our whole body but also skin conditions like eczema, psoriasis, rosacea and acne.

Probiotics can help steady the barrier of the gut to prevent and crowd out bad bacteria growth which can sabotage healthy skin. Typical choices of probiotic rich foods like yogurt and kefir along with fermented foods like sauerkraut, pickled vegetables and apple cider vinegar are part of a gut friendly diet that has positive benefits for your skin.


Hydrate, hydrate

All the nutrition wouldn’t matter if the largest part of your body is not well hydrated. Drink plenty of water for your body to flush out toxins and to nourish the skin.

Optimise with wholesome supplements that work

Whole foods are ideal for delivering the essential vitamins your body needs but they don’t always provide everything. Supplements are strategic in targeting your skin’s specific needs when there is a vitamin deficiency. To nourish your skin from the inside out, choose clean and nutrient dense vitamin supplements that are clinically proven to actually work in optimising your skin’s health.

With an eye for science and nutrition, Osmosis Skincare developed a range of premium supplements using clinically grade and clean ingredients for diversified skin types. Covering optimum skin care, vitality and anti-aging, there’s bound to be a solution for you to achieve your natural healthy glow.

Acne-busting Osmosis Skin Defense’s exclusive formula is 10 times more effective than previous industry leader Skin Accumax. It’s infused with 400mg DIM (Dinndolylmethane), a plant extract from broccoli that effectively revitalizes problem skin while it treats acne, blemishes, oily and uneven skin. And say goodbye to dryness and flakiness as it clears away hormonal acne and rosacea.

Hydration is key to overall skin health. Skin Omegas+ is formulated to quench and nourish dry, dehydrated and flaky skin. It’s made from clinically researched Omega 3 + 6 essential fatty acids to support a healthy skin lipid barrier, boost hydration while moisturising from the inside. Combined with essential vitamin A, it’s a powerful and effective supplement that treats a wide array of skin issues including acne and premature aging.

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Keeping your gut healthy has massive benefits for your overall skin health. Uniquely formulated Skin Youth Biome is a probiotic supplement containing powerhouse vitamin C that fights free radicals and early signs of aging while nourishing your skin inside out. Synthesising 4 scientifically studied strains of bacteria with 5 billion active cultures, they work in synergy to optimise your skin’s complexion and defend overall skin integrity.

Skin Ultimate is a premium 28 day (140 capsules) all-around skincare supplement that supports the health of your skin, hair and nails. Thoughtfully created with potent antioxidant rich phytonutrients like lutein, lycopene, turmeric root and green tea, it combats free radicals, heals sun damage and fights premature aging. In addition to skin-friendly vitamin A and skin omegas, Skin Ultimate also contains astaxanthin and biotin to nourish and promote strong hair and nails.

Coq10+ rounds out this effective supplement to slow down collagen and elastin loss that cause your skin to wrinkle and sag. Ideal for all skin types, Skin Ultimate is your essential supplement to improve skin health from top to bottom.