International Shipping | FREE NZ Shipping on orders over $100 | Easy Returns | Earn Beauty Points


Your Cart is Empty

Top 8 Super-Foods for Perfect Skin

by Emma Peters August 31, 2014

My favorite foods for giving the skin an amazing glow!

You are what you eat. Cliche I know. But you know what? It’s true. What you put into your body can be obvious from the outside. Your skin, (your largest organ) reflects what’s going on for you on the inside.

You can easily tell a junk food addict by their grayish pallor and a chronic alcoholic by the purplish red tone to their skin. These are extreme examples but we all have  influence over our skin by what we ingest whether it be good or bad. 

In this article I want to highlight the top 8 super-foods for perfect skin. By the end of it, you’ll be eating your way to shiny hair, glowing skin and hopefully pulling the hand break on the production of those all those pesky little wrinkles.

First I need to tell you what to avoid… like the plague. There’s no point in putting good stuff in to your body if you’re going to chase it with crap. Defeats the purpose.

Skin Enemy #1

The number one skin enemy (besides smoking because we’re talking about food specifically here) is sugar. Sugar can trigger inflammation and cause glycation. This is a process by which sugar attaches to the collagen in the skin, causing it to stiffen, lose it’s elasticity and causes wrinkles.

Skin Enemy #2

Skin enemy number two is processed foods. These foods are really not food at all. They have been taken away from how nature intended them to be eaten and pumped full of non-nutrients making them virtually unrecognizable to the body. They are also laden with chemicals, GMO’s, hormone mimicking substances… none of which sound very appetizing at all!

The list does go on but in the interest of getting to the point of this article, let’s classify anything that is not an organic whole food into the processed foods category.

Super-foods for Beautiful Skin

So—what to eat instead. Well we all know a balanced nutrient-dense whole food diet is the way to go. But let’s go a step further and see which foods are going to give you more bang for your buck when it comes to rejuvenating your skin.

1) Avocado

avocado.jpgThis is one of the most well known super foods containing a whole heap of vitamins and minerals, phytonutrients and healthy fats.
Vitamin E is a big factor here. A powerful antioxidant, it works to deactivate free radicals and slow the aging process.

The monounsaturated fats in avocado help to give the skin a healthy glow.  Sufficient levels of this vitamin may help guard against sun damage caused by UV radiation.  As Vit E is a fat soluble vitamin this makes avocado the perfect food for vit E absorption.

milk1.jpg2) Milk (raw milk straight from the cow!)

Raw milk is an amazing superfood. It’s packed full of vitamins including A, C, E and Bs, minerals and digestive enzymes as well as healthy saturated fats. Now before you go all nutso about saturated fats, just know that your body NEEDS saturated fats. The skin, the brain and the rest of our organs suffer immensely without the consumption of saturated fat.

People who suffer from skin conditions due to regular pasteurized milk often claim to reverse those symptoms by drinking raw milk. I’ve noticed when pouring, if I’ve ever spilt some on my hand, my skin feels immediately softer. Whether you drink it or bath in it, it’s fantastic for your skin. Cleopatra was definitely onto something here. Unfortunately, pasteurized milk does not hold the same keys to beauty as the original un-messed with stuff.

3) Coconut oil

coconut_oil.jpgThis is another brilliant saturated fat. It has potent anti-fungal, anti-viral and anti-microbal properties. It can be applied to the skin or hair and eaten to promote shiny hair and firm skin. Coconut oil, used both internally and externally, can help guard against sun damage.  It’s no coincidence that indigenous Pacific Islanders had not only clear radiant skin but also that they were not affected by too much sun exposure. Another awesome bonus to eating coconut oil on a daily basis is that it promotes weight loss! Bonus, I say!

4) Egg Yolks

Egg yolks from pasture-raised free-range (organic if possible) chickens are an excellent source of choline, biotin and omega 3 and 6. Choline helps with the flexibility and integrity of cell membranes and it’s also a fantastic brain boost.

Biotin assists in the process that regulates the production of fatty acids in the skin thereby preventing dry skin and even giving the skin a healthy glow. Your skin is the first to suffer if you have a biotin deficiency so make sure you get those egg yolks in. 


LSCA.jpgLinseeds, sunflower seeds, chia seeds, and almonds. My favorite combo of nuts and seeds. This is a quick kick of protein, fibre, minerals and omega 3s, which by the way have anti-inflammatory properties and may reduce the risk of acne. You can buy packets of LSA or LSC at the supermarket but I prefer to make my own. It’s far more economical and always fresh.  Perfect for sprinkling in smoothies, on salads, or any meal.

FCLO.jpg6) Fermented Cod liver oil

An old fashioned but tried and tested supplement to support your health. I can say without a doubt that when I run out of my trusty bottle of Fermented Cod Liver Oil my skin notices. FCLO is one of the best sources of vit A (retinol) which promotes cell turnover in the skin. You’re probably already aware on some level of all the beauty products out there containing synthetic forms of retinol claiming to renew your skin and give it a youthful glow.

So instead of applying a synthetic topically, wouldn’t it make more sense to get what your body needs through diet? That way, there is far less chance of Vitamin A toxicity which can occur with high levels of supplementation especially if there is a vitamin D deficiency. Luckily vit D is another component of FCLO and they work hand-in-hand to benefit the health of your entire body.

acerolacherry7) Acerola powder

This one is more a supplement (because its a dried powder version of the Acerola cherry) than a whole food but I love it so I’m including it. It’s the best form of vitamin C that I know of and an easy one to sneak into smoothies for the whole family. Vitamin C has an important role in the synthesis of collagen and studies have shown that  a higher vitamin C intake has an effect on reducing wrinkles.

Super Foods for Skin8) Cacao

Oligomeric polyphenols (the flavanols in cacao and tea) inhibit oxidative stress which can damage cell membranes leading to disease and the aging process. I knew there was a good reason for consuming so much chocolate! Obviously though standard chocolate is not what you’re after, which has usually got little cacao and lots of other stuff your body doesn’t need.

Raw cacao powder or cacao nibs aren’t processed at high temperatures therefore keeping all the goodness intact. The other awesome benefit of cacao is that it contains compounds that boost the production of serotonin and endorphins. Long story short, it’s a mood booster. I’m convinced happiness reflects in your skin too. Bonus!

So of course, there are a myriad of different foods that will boost the health of your skin and deal with specific conditions. These are my all-time favorites and ingredients I barely go a day without, knowing how amazing they are not just for the skin but my general well being. I hope you too can start to feel the amazing health benefits and anti-aging qualities of these super foods asap.

For a kick start, try my Super Food, Super Skin Smoothie


Emma Peters
Emma Peters

Emma Peters, organic makeup artist, creative director and founder of Belle & Sage, is committed to leading the conversation around beauty and wellness. With over twenty years of experience as a make-up artist, she knows you don’t have to sacrifice quality for clean.

She’ll help you find the what, learn the why, nail the how, and everything in between.

Letting you know more, wear better, and start making beautiful choices: from the inside, out.

Related Posts

Leave a comment

Comments will be approved before showing up.

Become a Sage Babe...