To restore the skin back to its glowing pre-winter state, Australian nutritionist and Supercharged Food founder, Lee Holmes, has shared some of her top skin-boosting foods

Lee Holmes on foods to eat for glowing, blemish-free skin

Throughout the winter months our skin is subjected to air conditioning, chilly wind gusts and overheated spaces.

And as a result, many people are left with a dry, lacklustre complexion – even if they are following a regular skincare regime.

To restore the skin back to its glowing pre-winter state, Australian nutritionist and Supercharged Food founder, Lee Holmes, has shared some of her top skin-boosting foods with FEMAIL.

‘Maybe your skin’s looking a little worse for wear after breezy winter nights or, maybe you’ve experienced one too many wind tunnels or, maybe you just want an extra glow. How do you get back that special summer glow before it’s too late?’ Lee said.

‘Don’t stress, we have food for that. I’ve compiled a list of my favourite foods to get you glowing before summer arrives.’

To restore the skin back to its glowing pre-winter state, Australian nutritionist and Supercharged Food founder, Lee Holmes, has shared some of her top skin-boosting foods
To restore the skin back to its glowing pre-winter state, Australian nutritionist and Supercharged Food founder, Lee Holmes, has shared some of her top skin-boosting foods

To restore the skin back to its glowing pre-winter state, Australian nutritionist and Supercharged Food founder, Lee Holmes, has shared some of her top skin-boosting foods

TURMERIC

‘Let’s start with the wonder spice of 2017 – turmeric. Not only can turmeric fight acne and breakouts, it can also add a youthful glow to your skin,’ Lee said.

‘Turmeric is a great antiseptic and is high in both antibacterial and anti-inflammatory properties.

‘But while turmeric lattes are all the go at the moment, don’t forget turmeric is a great addition to any curry, soup, stir-fry and even scrambled eggs.’

'Let’s start with the wonder spice of 2017 - turmeric. Not only can turmeric fight acne and breakouts, it can also add a youthful glow to your skin,' Lee said

‘Let’s start with the wonder spice of 2017 – turmeric. Not only can turmeric fight acne and breakouts, it can also add a youthful glow to your skin,’ Lee said

AVOCADO

‘Let’s be real: avocado is a bit of a luxury. I’m sure you’ve seen the movies where the girls apply avocado face masks to their skin and magically glow for hours on end,’ Lee said.

‘But for the rest of us common folk, I’m not sure why you would want to waste such a special piece of fruit on your skin! You can actually gain all of the benefits of avocado just from eating it!

‘Avocados are high in vitamin E, vitamin A, vitamin B and plenty of amino acids to nourish and moisturise your skin. You may not be able to afford a house with all of the smashed avocado you’re eating but at least your skin will be glowing.’

Avocados are high in vitamin E, vitamin A, vitamin B and plenty of amino acids to nourish and moisturise your skin

Avocados are high in vitamin E, vitamin A, vitamin B and plenty of amino acids to nourish and moisturise your skin

CHIA SEEDS

While they may be small, Lee said these little seeds have enormous nutritional properties.

‘Chia seeds offer a great source of omega-3 fatty acids, even more than salmon per serving,’ Lee said.

‘They can help reduce inflammation, dryness and even increase circulation. So, you can say hello to your new summer glow; chias to that!’

Chia seeds offer a great source of omega-3 fatty acids, even more than salmon per serving

Chia seeds offer a great source of omega-3 fatty acids, even more than salmon per serving

PUMPKIN SEEDS

Also known as pepitas, Lee says pumpkin seeds are ‘high in a beautiful, but sadly, often forgotten, mineral called Zinc’.

‘Zinc can help treat acne, infections and ageing skin.

‘They’re also high in amino acids and will help boost serotonin, the happy hormone, so you can be shining that beautiful smile all summer long.’

Also known as pepitas, Lee says pumpkin seeds are 'high in a beautiful, but sadly, often forgotten, mineral called Zinc'

Also known as pepitas, Lee says pumpkin seeds are ‘high in a beautiful, but sadly, often forgotten, mineral called Zinc’

Is sun good for the skin?

There are a lot of unfair rumours circulating about the sun and how it’s awful for our skin so let’s speak about that for a hot minute!

The sun is one of the best sourcesof vitamin D available. Vitamin D helps strengthen teeth,improve skin disorders like acne, eczema and psoriasis and can even help with shedding a bit of excess fat (see chocolate point above).

The sun can also cleanse the blood and increase oxygen in the body. The body requires approximately 5-15 minutes of sun exposure daily so, if you’re enjoying the sun for longer than that, remember to re-apply sunscreen, bring a hat and your favourite glasses.

BLUEBERRIES

‘Speaking of smiling, I know a fruit that will make you feel far from blue! Blueberries are one of the tastiest summer fruits around,’ Lee said.

‘They’re rich in antioxidants to help fight ageing skin and boost your collagen, which can help prevent sun damage and improve overall skin texture.

‘I love adding blueberries to my smoothies, adding them to porridge or even popping them into a salad and having that fresh burst of summer goodness.’

Blueberries are rich in antioxidants to help fight ageing skin and boost your collagen, which can help prevent sun damage and improve overall skin texture

Blueberries are rich in antioxidants to help fight ageing skin and boost your collagen, which can help prevent sun damage and improve overall skin texture

CHOCOLATE

For all the chocolate addicts out there, we have some good news.

‘Dark chocolate is high in antioxidants, iron, magnesium and manganese to help improve sun-induced damage, improve blood flow to the skin, increase hydration and skin density… so it’s basically a superfood,’ Lee said.

‘Chocolate is high in fatty acids which are also wonderful for skin health. The two places where people go wrong with chocolate is quality and quantity!

‘Go for a dark chocolate without a lot of sugar and enjoy one or two pieces at a time.’

'Dark chocolate is high in antioxidants, iron, magnesium and manganese to help improve sun-induced damage, improve blood flow to the skin, increase hydration and skin density… so it's basically a superfood,' Lee said

‘Dark chocolate is high in antioxidants, iron, magnesium and manganese to help improve sun-induced damage, improve blood flow to the skin, increase hydration and skin density… so it’s basically a superfood,’ Lee said

CARROTS, PUMPKIN AND SWEET POTATO

‘What do these three vegetables all have in common? Yes, they’re orange but that’s not the only thing. They’re also high in vitamin A,’ Lee said.

‘Vitamin A can help reduce the appearance of wrinkles and brown spots. It’s basically like a modern-day fairy god mother for fine lines and skin damage.

‘Just be careful to not eat too much of the orange stuff because your hands may turn to the colour of your food!’

'What do these three vegetables all have in common? Yes, they’re orange but that’s not the only thing. They’re also high in vitamin A,' Lee said

‘What do these three vegetables all have in common? Yes, they’re orange but that’s not the only thing. They’re also high in vitamin A,’ Lee said

KIWI FRUIT

Kiwi fruit isn’t given as much credit as it deserves – especially when it comes to it’s skin healing properties.

‘There’s nothing better than seeing a kiwi fruit in the middle of a fruit salad. Kiwi fruits are high in vitamin C, collagen, Omega-3 fatty acids and amino acids which can help fight sun damage, skin diseases and reduce dryness,’ Lee said.

‘If you’ve been experiencing one too many late nights, you may be accustomed to the dreaded dark circles. Defeat your dark circles by finely slicing a kiwi over the eyes for 5-10 minutes.

‘Then, remove the slices and wash your face with normal water. If you do this every day, your dark circles will start to disappear. Magic!’

'There’s nothing better than seeing a kiwi fruit in the middle of a fruit salad. Kiwi fruits are high in vitamin C, collagen, Omega-3 fatty acids and amino acids which can help fight sun damage, skin diseases and reduce dryness,' Lee said

‘There’s nothing better than seeing a kiwi fruit in the middle of a fruit salad. Kiwi fruits are high in vitamin C, collagen, Omega-3 fatty acids and amino acids which can help fight sun damage, skin diseases and reduce dryness,’ Lee said

BRAZIL NUTS

‘There’s one foreign friend we need to invite to this party! Brazil nuts.’ Lee said.

‘Brazil nuts are high in selenium which can help protect the skin from free radicals which can cause wrinkles, dry skin and even help protect against skin cancer.

‘Don’t go too nuts though – you only need three Brazil nuts a day to reach your selenium intake!’

'Brazil nuts are high in selenium which can help protect the skin from free radicals which can cause wrinkles, dry skin and even help protect against skin cancer,' Lee said

‘Brazil nuts are high in selenium which can help protect the skin from free radicals which can cause wrinkles, dry skin and even help protect against skin cancer,’ Lee said

WATER

‘I know, I know… it’s boring but water is key to hydrated skin. Water helps keep the skin moist and can reduce fine lines and wrinkles,’ Lee said.

‘Try to have between two and four litres of water a day. I know, that sounds like a lot but, if you pace yourself, it’s a lot easier than it sounds!

‘Try keeping a water bottle next to you throughout the day and you’ll be drinking your way to glowing skin in no time.’

Posted on; DailyMail>>

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