Skin-friendly foods that make your skin beautiful

Is having beautiful and healthy skin a utopia? We tell you a secret: what you eat can make all the difference!
In recent years, there has been an increasing focus on healthy eating and cooking. An increasing number of people are starting to follow balanced diets for a longer period of time and are becoming more aware of the food they eat. There are many reasons for these new eating habits, whether they are related to figure issues or caused by allergies and intolerances. It is important, however, to pay attention to what we eat, not only for aesthetic reasons, but for the all-round wellbeing of our inner and outer selves. Nutrition, in fact, has a direct impact, for example, on the quality and health of our hair, nails and particularly our skin
Following a balanced and healthy diet is therefore essential to look after your skin so that it stays healthy and beautiful.
Curious to know which foods are most beneficial to your skin? Let's see them together.

Fruit and vegetables: essential foods for beautiful skin

There is no healthy diet without fruits and vegetables. These foods provide vitamins and minerals that otherwise would be difficult to take in and are essential to stay healthy and help you have beautiful skin. Learn in detail which foods and elements we are talking about.
  • Beta-carotene. One of the most important substances for the health of our epidermis is beta-carotene. This nutrient, metabolized by the body, produces retinol, a substance that is essential because, in addition to promoting a tan, it also encourages tissue renewal. In short, beta carotene slows down cellular aging, which is responsible for dry skin and wrinkles, making your skin brighter and more elastic. Beta-carotene is found in many orange, red and yellow fruits and vegetables such as carrots, apricots, pumpkin, tomatoes... in our article "Foods for tanning: how to speed up your tan with food" you can find out which foods are richest in it!
  • Vitamin C. Another ally of the health and beauty of our skin is the well-known vitamin C. This, in fact, together with beta-carotene, stimulates the production of collagen, a protein that makes the skin more elastic and toned. Where can we find it? Vitamin C is found in almost all fruits and vegetables, but foods that boast higher concentrations include citrus fruits, kiwis, strawberries, peppers, tomatoes and green leafy vegetables.
  • Antioxidants. If we are talking about skin health, antioxidants, contained in green tea, red fruits and berries, must also be mentioned. These substances help the microcirculation, protecting the small blood vessels and capillaries, and enhance the elimination of excess fluids. Since they help our body eliminate toxins, they are a formidable ally against impurities.
  • Magnesium, phosphorus and potassium. A deficiency of one or all three of these minerals is immediately reflected in the skin, which can appear dull and aged. To avoid this effect and take in these three minerals with revitalizing and structural action for our skin cells, it is necessary to eat fruits and vegetables daily, especially apples, bananas and grapes.
Incorporating a good dose of fruit into your diet will bring you more than just an advantage! In fact, not only will you be taking in the micronutrients you need to have beautiful skin, fruit will also help keep it hydrated!

Not only fruits and vegetables: other tips to have a beautiful skin

However, the steps you need to take in your diet to have beautiful skin cannot be limited to including more fruits and vegetables in your daily diet. In fact, there are at least 4 other important substances to know about that can help you.
In the first place we surely find Omega3, unsaturated fats that help to obtain a moisturized, compact and elastic skin. The main sources of this essential micronutrient are avocados and nuts, but also extra virgin olive oil and oily fish. Therefore, our Mackerel Fillets in Olive oil or our Extra Virgin Olive Oil, for example, are a primary source. Equally important for toned skin are proteins. Often underestimated in the diet, adequate protein intake is actually essential to prevent skin dryness and diminish wrinkles and expression lines. So go for fish, white meat, legumes and eggs, obviously in balanced quantities.  Finally, bioflavonoids, selenium and vitamins B and E , contained for example in nuts, mushrooms, whole grains, beans, soybeans and olives, help to counteract the action of free radicals and the degeneration of skin cells, thus helping to maintain healthy and elastic skin. 
But beware: while a healthy and beautiful skin requires a varied diet rich in a variety of foods, there are also some "enemy" foods that you should reduce, especially if you are naturally prone to skin inflammation, acne or irritation. 
We are specifically talking about simple sugars, milk proteins and foods rich in hydrogenated fats that promote acne formation and excess sebum. A similar reaction can occur following excessive intake of coffee, a stimulant of the stress hormone. And that's not all: excessive consumption of alcohol and sodium obviously also leads to dehydration of the skin, which accelerates aging.  
The key to beautiful skin, as is often the case, lies in simplicity and balance when eating. A complete and balanced diet will help keep your skin toned, firm and healthy.

Some tasty and healthy recipes for your skin

Now that you know what you need to do in the kitchen to have beautiful skin, it's time to lace up your apron and get cooking to prepare some tasty but healthy recipes, especially for your skin!

Bruschette with fresh cherry tomatoes and extra virgin olive oil
Let's start with the simplest preparation: bruschetta with fresh cherry tomatoes. It requires very few ingredients and very little time: a few slices of toasted bread, finely chopped cherry tomatoes, salt, oregano and extra virgin olive oil. The preparation of this dish does not require any explanation; simply place the cherry tomatoes, previously seasoned with salt and oregano, on the slices of bread and drizzle with our Extra Virgin Olive Oil. For lovers of stronger flavors, a clove of garlic can be rubbed more or less lightly on the bread to absorb the flavor.
Octopus and potato salad with Taggiasca olives

Raising the bar slightly in terms of difficulty, we propose an octopus and potato salad enriched with Taggiasca olives, to be served as an appetizer, but also as a single course. It is a complete dish in terms of macronutrients and will appeal to everyone. Although a little longer and more complex than the previous recipe, do not be frightened: the preparation is easier than it seems. 
First of all you need to cook the octopus: after cleaning and washing it, dip its tentacles 4 or 5 times in a pot of salted water, previously brought to the boil, so that they curl up. Then plunge the octopus into the water and leave it to simmer considering that for a kilo of fish the cooking time varies from 40 to 45 minutes. 
In the meantime, cook the peeled and diced potatoes. Once both ingredients are cooked and cooled, add the potatoes to the octopus, also cut into chunks, and our Taggiasca olives in brine. The Taggiasca olives in brine, with their sweet flavor and slightly bitter notes, will add personality to the dish. Then season with lemon juice, a drizzle of oil and chopped parsley. It takes a little time, but the steps are few and very simple and both your palate and skin will thank you!  

Cream of chickpea and artichoke hearts with dried tomatoes, mackerel fillets and wholemeal bread croutons
Here is another tasty and balanced dish that is good for the health and beauty of your skin. We're talking about a cream of chickpea soup with dried tomatoes, artichoke hearts and mackerel fillets in olive oil, accompanied by wholemeal bread croutons. 
So how do you prepare it? Again, this is more complicated to say than to actually make! In fact, all you have to do is blend the already cooked chickpeas with some of our Artichoke Hearts, a spoonful of our Delicate Extra Virgin Olive Oil and a pinch of salt and pepper. Once you have obtained a thick and compact cream, pour a generous spoonful onto a plate. Place a fillet of mackerel in olive oil on top of the chickpea cream, add some finely chopped dried tomatoes and complete the dish with two or three whole-wheat bread croutons. The explosion of flavors in this recipe guarantees success: try it for yourself!

Treat your skin every day with a pampering

We have seen that nutrition plays a major role in the health and beauty of our skin, but it is good to remember that we can also look after it from the outside through simple daily gestures.
Deep but gentle cleansing and daily moisturizing with soaps and moisturizing creams made with natural ingredients can in fact be a great help in achieving a moisturized and well cared skin. 
Our Olive Oil Cosmetics and Soaps are perfect for moisturizing and nourishing all skin types. For body care, you can include in your daily routine our Olive Oil Soap, a Marseille soap with the addition of all the precious moisturizing and protective properties of olive oil that leave the skin soft and velvety. And for the face you can try our Cleansing Milk and Revitalizing Face Cream, which give a radiant and uniform appearance.