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BANT registered nutritional therapist of Wholefood Warrior and all-around health guru, Eva Humphries has exclusively shared her top 5 skincare tips and skin-boosting smoothie recipe with us, and we thought it’d simply be rude not to share.

Say goodbye to mal-nourished and ultra-dry skin and say hello to dewy, clear complexion by scrolling down. Your skin (and waistline) can thank us later.

5 Tips To Nourished Skin

Tip 1 — Eat Good Fats

For super-supple skin, treat yourself to the right kind of fats and nutrients. Omega 3 fatty acids are the best kind for you and can be found in fish, chia, walnuts and flax seeds. Eat daily for a duration of four weeks.

Tip 2 — Get More Biotin

Vital to your skin’s consumption of healthy fats and your normal metabolism, Biotin is a vitamin found in eggs, sweet potatoes, almonds, onions, berries and oats. Without biotin, we'd all struggle to make use of Omega-3 fatty acids.

Tip 3 — Boost Collagen

Collagen: a glue-like substance that gives skin its elasticity and strength. Despite it declining with age, it can be bolstered with the following foods: bones, bone broth, chicken stock and Sunday roasts. Just like Omega 3 and Biotin, collagen needs additional, specific nutrients to be metabolised correctly. Think Vitamin C in broccoli and berries, manganese in oats and hazelnuts, copper in kale and crab and antioxidants found in dark berries.

Tip 4 — Reduce Caffeine

Scientifically proven to prevent collagen production and slowing down the skin’s natural healing, cups of cappuccinos cause more harm than good. Banish blemishes for good and prevent spots from scaring by reaching for caffeine-free herbal tea or limiting caffeine consumption to one cup of black coffee a day – coffee brewed from real coffee beans only.

Tip 5 — Ditch The SugarWhy is sugar so toxic for the skin? Long, science-story short: sugar molecules grip to the skin’s structural proteins, leaving it weak and polluted with toxic debris. Try switching high-sugar and processed foods in favour of whole foods to improve your skin and overall health.

The Recipe to Super Skin

What? Packed with antioxidant berries, Vitamin C-rich chard, Omega 3 and vegan-friendly chia seeds, this smoothie is your fast-track route to healthy-looking skin. 

When? Substitute normal breakfasts twice a week with this grab-and-go, skin-boosting breakie.

Smoothie Ingredients (serves 1): 1 tbsp of chia seeds 100g frozen blackberries 100g frozen blueberries 20g of chard or spinach 250ml of oat or unsweetened almond milk

Method: Blend until smooth and repeat to reap the rewards.