Back 29 Nov 2021 / Ask Dr. Maryam, MZ Blog, Wellness

5 superfoods to radiant skin


Superfoods to radiant skin – Dr Maryam Zamani is a huge advocate for looking at the body in a holistic way. When it comes to our skin and that most-wanted celebrity glow, and healthy radiance it is no exception.

Glowing skin is not solely a result of topical treatments; it is a reflection of your lifestyle as a whole — your diet and your daily habits.

Here we discuss the most skin radiance boosting superfoods! To preface, there are obvious things you should avoid, such as processed foods (for example, chips, fast food, sweets, microwave meals, artificial sweeteners, high sodium foods and soft drinks).  All of these cause the skin to be more prone to inflammation, and degrade collagen and elastin, thus causing the skin to lose its elasticity and firmness giving the effect of premature aging. “It can also show up in the form of dull skin, perhaps along with other issues like acne, dryness, oiliness, or dark under-eye circles.”

“A diet focused on high-quality lean proteins, fibre, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin,” says Zamani.

Here are some superfoods that can easily be incorporated into our diets for skin radiance! Five essential superfoods Dr Zamani cannot live without are:

  • Citrus fruits
  • Avocados
  • Wild salmon
  • Course oatmeal
  • Wild blueberries

Why are superfoods beneficial to me?

Citrus Fruits are packed with vitamin C, a common ingredient used topically in skincare for its brightening effects to even out skin tone and to diminish the appearance of fine lines and wrinkles. Our skin is naturally abundant in Vitamin C, but as we age, the levels of Vitamin C begin to deplete. The easiest way, and probably most common way to ingest Vitamin C, is through oranges and lemons. Why not try a fresh squeeze of lemon in your water?

“Avocado toast is a staple lunch of mine” says Zamani “with a squeeze of lemon and maybe some feta crumbled over for added calcium.” Avocados have become a staple in today’s society for their health benefits, but have you ever wondered why they are so beneficial to the skin?

Avocados are rich in fatty acids, which are key to more youthful and glowing, radiant skin. They also contain lutein, oleic acid, and chlorophyll. This combination of antioxidants promotes skin elasticity and helps minimize inflammation throughout the body, including skin, the largest organ.

Wild Caught Salmon is good for overall health and a prime source of protein, and is full of omega-3 fatty acids. Fatty acids are amazing for the skin because they help boost collagen production in the skin. Collagen, as we know, is a naturally occurring protein in your skin that gives skin suppleness and structure. However, as we age, our body’s ability to make collagen slows down therefore supporting it through good nutrition is fundamental for a youthful glow.

Course oatmeal has many skin benefits. It is rich in fibre (beta-glucans) and zinc which have anti-inflammatory benefits. Studies have shown oatmeal helps lessen the occurrence of acne breakouts. These benefits are specific to course oatmeal.  Make it in a slow cooker or overnight and heat up in the morning. Why not add a hand full of raw nuts and berries, topped with coconut yogurt?

Wild blueberries are full of micronutrients that support the skin and body and are easy to find in the frozen food section of almost any supermarket. You can benefit from their phytochemicals like polyphenols and their high vitamin C content.

Wild Blueberries are believed to increase antioxidant activity in the blood helping fight inflammation and free radicals, which damage and age the skin over time. Not to mention blueberries are jam-packed with Vitamin A, also known as beta-carotene, which is a key ingredient in helping fight aging, acne breakouts, and maintains hydration.

Every day we nourish our skin from the outside with skincare products, but why not feed your skin from the inside? Not only will incorporating superfoods aid in glowing skin, but there are a ton of health benefits as well, what’s not to love?


Skin Advisor