Deeper Beauty: Superfoods

Black and white portrait of a man wearing a suit jacket.

Written by Greg Weatherhead Innovation & Research Director, Europe

Beauty is seriously big business. In the UK alone, the industry is worth just under £2.5 billion. So, it feels fitting we’ve decided to write a blog on how one of the best-kept secrets to sustainable, natural beauty is far cheaper (and simpler) than everyone thinks.

In this blog, we’re exploring the anti-ageing, skin-boosting superfoods that should be a vital part of any good beauty routine.

At Aurelia, we believe in beauty from the inside out. So, the relationship between what you eat, and how you look, and feel is our kind of topic.

You are what you eat. Like many of life’s little slogans that somehow stick in the head, this one is an old cliché rooted in absolute truth. What you consume directly impacts your health and appearance – from too much sugar damaging the collagen in your skin, to overdoing it on alcohol leaving you dehydrated. But let’s put a more positive spin on things – by eating an array of delicious, easily available, anti-ageing superfoods you can nourish your skin, hair and nails from within at a fraction of the cost of the latest miracle moisturiser.

What is a superfood?

Everything you eat gets broken down into the vitamins, minerals and amino acids your body needs to function. But, when it comes to cellular health, not all foods are born equal. Superfoods come in all shapes, sizes and colours. They can be found across all the major food groups. But the common thread tying them all together is an abundance of antioxidants, vitamins, minerals and healthy fats – that fight free radicals (the main cause of oxidative stress) and help enhance your skin’s natural beauty by preventing the visible signs of ageing.

How do they work?

In more ways than you probably thought possible. Many superfoods contain nutrients that stimulate collagen production – helping your skin maintain moisture and elasticity while reducing the appearance of fine lines and wrinkles. Others are loaded with antioxidants which help protect against harmful UV rays while enhancing firmness, skin tone and reducing hyperpigmentation.

Superfoods rich in omega-3 fatty acids help to balance your skin’s natural oil production – leading to fewer breakouts and a more even skin tone. Superfoods rich in other nutrients, like Vitamin A and C, help your cells regenerate – keeping your skin plump, fresh and blemish-free. Some superfoods have a high-water content – promoting hydration from the inside out, while others act as anti-inflammatories – calming your skin, reducing redness and protecting against conditions, like acne and eczema.

And this is far from an exhaustive list…

In fact, it’s probably easier to list the (few) ways superfoods don’t nourish, protect and repair from within. What’s more, superfoods are neither particularly exotic nor hard-to-find. Most are humble, everyday items that you can easily incorporate into your diet, if they’re not in your fridge already.

The top 10 superfoods for radiant skin

1. Avocados
High in healthy fats, powerful antioxidants and niacinamide (an NAD+ precursor and key ingredient in in Aurelia’s cellular supplements) – avocados help enhance your skin’s elasticity, hydration and firmness while fighting free radicals to protect your skin against the visible signs of ageing.

2. Fatty fish
Salmon, mackerel and herring are all excellent sources of omega-3 fatty acids and tryptophan, another NAD+ precursor – guarding against inflammation and UV rays while keeping your skin plump, supple and moisturised.

3. Berries
Blueberries, raspberries and strawberries are all rich in antioxidants – helping to promote collagen production and protect against premature ageing. While blueberries repair cell damage, strawberries contain folate – which helps speed up cell regeneration.

4. Dark chocolate
The effects of cocoa on your skin are pretty phenomenal. Dark chocolate (70% cocoa) contains flavonoids, a powerful group of antioxidants that help boost blood flow to the surface – increasing protection against sunburn and keeping your skin plump and moisturised.

5. Nuts and seeds
A great source of skin-boosting nutrients, nuts and seeds can do everything from support collagen structure and reduce inflammation to protect against UV rays. Walnuts, flaxseeds and chia seeds are rich in omega-3s, whereas almonds are loaded with antioxidants and full of healthy fats.

6. Green tea
Each cup of green tea is brimming with antioxidants, namely catechins and polyphenols, that get straight to work – protecting against sun damage, reducing the appearance of fine lines and wrinkles, improving elasticity and soothing skin inflammation.

7. Dark, leafy greens
Spinach and kale are both rich in vitamins A, C, E and B3 (aka niacinamide) – all essential for collagen formation and skin cell repair. And while not technically a leafy green, we’re including broccoli too for an added dose of sun protection, oxidative stress and skin breakouts.

8. Herbs and spices
Herbs and spices also pack a surprising punch. Ginger helps improve skin tone and elasticity, rosemary boasts anti-inflammatory properties, cumin helps fight the visible signs of ageing, while the active ingredient in turmeric can improve your skin’s luminosity and reduce irritation – giving your skin a natural glow.

9. Red grapes
The skin of red grapes is full of resveratrol, a key Aurelia ingredient, and a real all-rounder that neutralises free radicals, boosts collagen production and reduces the visible signs of ageing.

10. Cucumbers
Many still mistake cucumbers for vegetables but some remain blissfully unaware of this superfruit’s beauty benefits. Packed with Vitamin B3 and antioxidants, cucumbers help eliminate toxins, reduce inflammation and – at 95% water – give your skin a great hydration boost.

The top 5 superfoods for healthy hair and nails

1. Eggs
A natural source of the protein needed for keratin – the primary component within hair and nails – eggs also contain Vitamin B3, the key building block for NAD+. But it doesn’t stop there: their vitamins prevent brittle nails and promote hair growth, the nutrients nourish hair follicles, while the fats provide moisture for softer, shinier hair.

2. Sweet potatoes
Bursting with beta-carotene – which your body converts into a number of antioxidants – sweet potatoes contribute to keratin and collagen production for hair and nail growth, protect against brittleness and help produce sebum, a natural scalp conditioner that keeps hair hydrated.

3. Bananas
Rich in the vitamins, minerals and natural oils that strengthen your hair and nails – bananas help with everything from repairing hair damage and reducing frizz to reinforcing brittle nails. Rich in silica, which boosts collagen for thicker hair, they’re also a great source of biotin, potassium and B6 – promoting natural radiance and producing anti-ageing NAD+.

4. Bell peppers
Similar to sweet potatoes, bell peppers are packed full of beta-carotene – protecting, repairing and nourishing your hair and nails from the inside out. High in vitamins A, C and E, they help your body absorb iron, ensuring that hair follicles receive enough oxygen to stay healthy and flourish.

5. Oysters
Probably the fanciest superfood on either list, oysters might not be an absolute essential, but they’re an exceptional source of zinc and iron – vital for the cell growth and tissue repair that nourishes hair follicles and nail structure while preventing hair thinning and brittle nails.

Getting started with superfoods

So, there you have it. 15 everyday superfoods to easily integrate into the meals you already eat. They’re abundant, accessible and don’t cost the earth, meaning you can supplement your skincare regime while barely changing a thing. But if you’re still a little unsure, here’s a few simple ideas to get you started:

Start the day with a smoothie
Blueberries, strawberries and bananas. Walnuts, flaxseeds and any number of leafy greens. Kiwis and figs too. There’s endless ways to whizz up the sort of smoothie your skin will thank you for.

Go green wherever possible
Brighten your plate and boost your beauty regime by sneaking in spinach, kale, cavolo nero and broccoli wherever you can – from salads and sandwiches to pastas and pho.

Switch to match the seasons
Keeping things fresh by adding seasonal superfruit and veg to your weekly staples is a great way to keep things interesting by tweaking the habits you already have.

In summary

Superfoods go way beyond basic nutrition. They work in sync with your body to unlock cellular vitality you can see and feel. Sound familiar?

From retinol, zinc and Vitamin A to resveratrol, keratin and NAD+ – many of the ingredients in Aurelia supplements are also found in superfoods. And that’s no coincidence.

At Aurelia, we’re promoting authentic, long-term beauty from within. And we do it by taking sustainable, natural, active ingredients – proven to work all over the globe for thousands of years – and combining them into potent cellular supplements. We like to think it’s where science meets nature and beauty meets biology.