Around 20 per cent of women suffer from acne well into their 20s and 30s, which can be caused by anything from stress to hormone fluctuations and more.
All is not lost, however – aside from topical over-the-counter treatments and antibiotics, there are a number of foods long-heralded for their skin clearing properties that, added to your diet over time, may help to significantly improve the quality of your skin.
1.Moringa
“As well as containing vitamin C and minerals, moringa is rich in carotenoids, which have been found to accumulate in the skin and help protect it against damage from UV light.” says nutritionist Cassandra Burns. “Moringa powder can be added to smoothies or juices, or even used as an ingredient in baking or in dips – it has a much milder flavour than some other green foods such as spirulina.” Moringa is also utilised as an ingredient in hair care products
2. Dark Berries
Not only are berries jammed with skin clearing antioxidants, but they’re packed with fibre too: great for staving off hunger pangs and regulating insulin production. Try making a berry smoothie for breakfast or adding them on top of your porridge in winter.
3. Nuts
Deficiencies in minerals such as zinc and selenium have been linked to acne in some sufferers, which is why nuts – in particular pumpkin seeds and Brazil nuts – are a good, healthy snack to get used to.
Selenium helps to actively increase the number of infection-fighting white blood cells in the body and strengthens their fighting power, while vitamin E, copper, magnesium, manganese, potassium, calcium and iron are all essential to skin health and function. Keep a bag in your desk for when your 3pm snack attack hits.
4. Tomatoes
Tomatoes are rich in vitamin C, which helps to keep the skin firm and taut by aiding collagen production. They also contain lycopene: the red pigment which not only gives them their bright red colour, but also stimulates skin circulation. Add a serving to your salads or try a few slices on a cracker with avocado for a fast snack.
7. Water
Clear skin starts from within, and one of the best, cheapest and most effective ways to get there is to help your body flush out toxins by drinking plenty of water. Not only will upping your fluid levels help to keep your brains fully functional and therefore better able to cope with stress, but it also replenishes water in the cells.
Make sure you drink the recommended eight glasses of water a day (roughly three litres), and drink more after exercise. Or as Dalia Maor, registered dietician puts it: “Drink non-caffeinated drinks ’til your urine is just a light yellow.”
8. Beetroot
They might stain your fingers, but the skin-clearing properties of beetroots are well worth the effort. The purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing.
Combined, these nutrients make a powerful all-round body cleanser, helping to eliminate toxins from the body and lower cholesterol too. Don’t like beetroot? Try blending it in a juice with carrot, apple and ginger.
9. Kale
Forget cabbage – kale contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus (phew!).
This slippery green fruit is widely known to be a great source of vitamin E, which boosts the skin’s vitality and luminosity. However, it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation, while avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture.
Eating a regular portion of avocado (half a pear will do!) can also improve the skin’s ability to keep itself moisturised. Any leftovers you can mix with some honey for a DIY face mask!