Wellness, Nutrition, Fitness, Spirituality

Ask a naturopath: How can I have healthy glowing skin naturally?

May 25, 2021

Foods that support natural collagen production.

There’s nothing worse than feeling uncomfortable in your own skin, whether it’s because of a pesky breakout or fine lines, it can bring unwanted stress into your world. So how can we be our skin’s cheerleader and support naturally healthy, radiant and firm skin?.. two words: collagen production.

Collagen is the protein in our skin that provides structure and elasticity. Your body needs certain nutrients to produce collagen, a few being vitamin C, sulfur, and copper to keep it humming. The best skin starts from within, so getting enough of these nutrients give your skin the love it deserves. After all, your collagen is the best in the world – you just need to focus on supporting its production.

Here Wanderlust Naturopath Natasha Korfiatis shares foods that support your collagen production for healthy glowing skin naturally with food.

Eat more vitamin C

Vitamin C is naturally found in our skin and is required to produce collagen. So, it makes sense that vitamin C is collagen-boosting, along with anti-aging and wound-healing. Adults need between 65 to 90 mg each day for general health and even more for additional benefits. To increase your intake incorporate more vitamin C rich foods in your diet, think foods such as papaya, kiwi, guava, capsicum, tomatoes, and more. You can also flavour your dishes with vitamin C rich herbs, such as thyme and parsley.

Load up on citrus fruits

You may have heard that you need to drink orange juice to get your vitamin C. While oranges are a great source of vitamin C, the same is also true of other citrus fruits. To boost your vitamin C intake, you can increase your consumption of vitamin-C rich citrus fruits such as grapefruits, lemons, limes, and mandarins. It is best to consume two or more servings of fruit each day, in a variety of colours. Prioritise fresh fruit, as it has the highest vitamin C content.

Add a skin superfood to your smoothie

Glow up before you go-go by adding Wanderlust Collagen Booster to your morning smoothie or H2O for healthy glowing skin. Made with a delicious beauty blend with vitamin C derived from Acerola, Camu Camu, Baobab and other superfruits to support collagen formation.

Befriend dark leafy greens

Dark leafy greens are another plant group rich in vitamin C. They also contain other antioxidants that protect vitamin C from breaking down, supporting its health benefits. Look out for dark leafy greens in the vegetable aisle, such as spinach, swiss chard, collard greens, bok choy, and kale. Even just one cup of cooked kale offers 59% of the RDI for vitamin C. You can easily enjoy leafy greens by adding them to salads, stir-fries, and green smoothies.

Cook with garlic

It’s not just vitamin C your body needs to produce collagen; the mineral sulfur is also required. Garlic is rich in sulfur, and you can thank sulfur for garlic’s pungent aroma! When the bulb is exposed to air, several-sulfur containing compounds are released. Be sure to peel, slice, or crush your garlic before consuming or using fresh mince to access these sulfur-rich compounds and harness the collagen-boosting benefits. You can use this delicious herb along with onion, salt, and/or oil to flavour soups, salads, stir-fries, and more.

Go nuts on cashews

Your body needs copper to manufacture collagen. Did you know that a handful of cashew nuts offer nearly your entire daily dose of copper? Other nuts and seeds, such as almonds and sesame seeds are also good sources of copper. Choose ‘activated’ cashews, and other nuts, so your body can better access the nutritional goodness. Enjoy your cashews or almonds soaked, roasted, as an afternoon snack, an addition to smoothies, stir fries and salads, or as a delicious nutty spread and butter alternative for your bread.

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