The 5 Best Superfoods for Healthy and Vibrant Skin

The 5 Best Superfoods for Healthy and Vibrant Skin

There is no denying in the fact that a consistent skincare routine and the right skin care products are important for maintaining beautiful-looking skin. However, your skin is often the first organ of the body to show internal issues, and there is only so much your regular creams, lotions, and serums can do. Nourishing your body with powerful foods loaded with antioxidants, vitamins, minerals, and fatty acids can help with more than that.

When you pack your diet with nutrient-rich foods, it doesn’t only impact your overall health, but your body also shows its appreciation through the largest organ of your body, the skin. Therefore, you’ll need to reevaluate what’s fueling your skin and upgrade your nutrient intake to eliminate your skin care woes. Healthy, vibrant, and glowing skin starts from the inside and depends on what you eat. Allow us to share some of the superfoods you should incorporate into your daily routine to achieve radiant and flawless skin in the long run:

Lion’s Mane Mushroom

Also commonly known as hericium erinaceus, hou tou gu, or yamabushitake, are white, large, shaggy edible mushrooms that resemble a lion’s mane as the fruit body grows into dangling, long spines. Japanese and Chinese people have long been using them for their incredible medicinal properties. They are known to stimulate the immune system, reduce inflammation, and act as antioxidants. This fungus is also used extensively in many Asian countries, such as China, Korea, and India, for culinary purposes. Lion’s mane mushrooms can be devoured raw, dried, cooked, steeped as a tea, or their extracts can be used in food supplements.

  • Nutritional Profile

The nutrients found in these mushrooms include potassium, zinc, magnesium, selenium, iron, phosphorus, beta-glucan polysaccharides, monosaturated and polyunsaturated fatty acids, linoleic acid, hericerins, erinacines, sterols, glycoproteins, and some phenolic compounds.

  • Skin Care Benefits

The natural process of aging, free radical damage, genetics, or unhealthy habits encourages cell damage, and your skin starts to appear dull, saggy, and unattractive. Polysaccharides in lion’s mane mushrooms reduce the presence of macrophage cells and stimulate collagen production in the body, helping to repair and renew cellular damage. This, in turn, heals skin damage faster, prevents and reverses the pesky signs of aging, like wrinkles, hyperpigmentation, and fine lines. These polysaccharides also help to flush out metabolic waste products from the system and improve the activity of antioxidant enzymes to protect the skin against oxidative stress caused by exposure to harmful environmental factors and inadequate nutrition. In addition, lion’s mane mushrooms are also jam-packed with anti-inflammatory and antimicrobial compounds that inhibit inflammation, bacterial growth, and aid in wound healing.

Pine Pollen

Pine pollen is considered to be one of the most beneficial and potent therapeutic herbs on the planet, also known as the master rejuvenator and adaptogen. The most medically advanced ancient cultures, such as China, revere this healing and nutrient-rich herb for thousands of years, and it has now earned the status of superfood in the wider world as well. The pine pollen industry is dominated by some Asian countries where it is still used as a common food product. Pine pollen refers to male spores produced by pine trees and released during spring months.

  • Nutritional Profile

This golden dust contains a wealth of health-enhancing, energy-boosting, skin-loving, and mood-balancing nutrients. Some of the key nutrients found in pine pollen are vitamins (A, B complex, C, D2, D3, and E), minerals (zinc, selenium, iron, copper, and magnesium), amino acids (glycine, valine, glutamic acid, and arginine) phytochemicals, polysaccharides, omega 3 fatty acids, fibre, live enzymes, nucleic acid, flavonoids, and methylsulfonylmethane.

  • Skin Care Benefits

Throughout history, pine pollen has been used for skin care purposes as a beauty supplement. Several of its nutrients, especially androgens, prevent the degeneration of collagen and elastin synthesis in the body to keep the skin supple and youthful in the years to come. Phytochemicals, vitamins, antioxidants, and minerals in pine pollen help to protect, repair, and rejuvenate cells in the body. Amino acids play a vital role in enzyme production and healthy cellular growth. It can also be used to treat various skin conditions, like acne, rosacea, eczema, and impetigo. Its anti-inflammatory components help to reduce skin redness and irritation.  Methylsulfonylmethane is a beautifying component that promotes glowing and smooth complexion, alleviates allergies, and strengthens nails.


Chaga or Birch mushroom, scientifically known as inonotus obliquus, is by far the most powerful of all the super mushrooms out there. Over the centuries, it has been called “The Mushroom of Immortality,” “The King of Mushrooms,” and “A Gift from God” for the right reasons. The best quality chaga mushroom is produced in the cold reaches of Siberia. The mushroom grows on trunks of all species of Birch trees and appears as an irregular, tough, and black clump that resembles burnt charcoal. Like many other species of mushrooms, it has also been used for medical benefits for centuries and has made its comeback into modern-day as a popular superfood.

  • Nutritional Profile

This super mushroom is filled with the goodness of amino acids, vitamin B-complex, vitamin D, superoxide dismutase, triterpenoids, beta-glucan, plant-based polyphenols, iron, potassium, cesium, rubidium, copper, zinc, selenium, magnesium, manganese, and fibre.

  • Skin Care Benefits

The skin is one of the most significant parts of our bodies as it provides a barrier against various toxins, infections, diseases, and injuries. Chaga mushroom ensures a strong and impervious skin barrier to maintain a healthy body and skin. Due to the high levels of potent antioxidants found in chaga, it outstrips acai berries, blueberries, and pomegranates. Polyphenols (melanin and hispidin analogs) and enzymes (superoxide dismutase and catalase) in chaga mushrooms work wonders to fight oxidative stress and prevent the appearance of wrinkles, dark spots, and acne breakouts. Betulonic acid in the mushroom is a remarkable ingredient for cellular regeneration.  It helps to restore and revitalize the skin. Riboflavanoids in it offer unmatched anti-inflammatory properties that help to treat and soothe inflammatory skin conditions, acne, and other skin infections. Studies have also shown chaga mushroom to inhibit the activity of tyrosinase enzyme, providing a natural skin brightening effect.

Reishi Mushroom

Reishi mushroom or lingzhi, scientifically known as Ganoderma lucidum and traditionally known as “the herb of spiritual potency” is mostly found in hot and humid regions of Asia. This rare mushroom grows on the base of dead or dying trees. It is a large mushroom with woody texture and dark and glossy surface. It’s been celebrated in traditional Chinese medicine for centuries, but modern science is admiring it for its extensive list of health and skin care implications.

  • Nutritional Profile

Reishi mushroom contains essential amino acids (especially lysine and leucine), fibre, vitamins, minerals, polyunsaturated fatty acids, beta-glucan, triterpenoids, polysaccharides, peptidoglycans, nucleotides, and steroids that can be useful for promoting the health of bodily systems and the skin.

  • Skin Care Benefits

Reishi mushrooms have high levels of naturally occurring antioxidants (polysaccharides and triterpenoids in particular) that shield against UV rays, toxic chemicals, smoke, bacteria, and other pollutants that might enter your bloodstream and lead to a myriad of skin care problems. Since these toxins are mainly associated with premature signs of aging and inflammation, the result of consuming reishi is youthful, even-toned, and vivacious complexion.

The detoxifying effect of reishi mushroom assists in eliminating toxic substances from the body to prevent cell damage. Moreover, its anti-inflammatory and anti-bacterial compounds reduce redness, itching, and inflammation caused by acne, psoriasis, rosacea, and eczema, making your skin look clearer and smoother.


Shilajit is also referred to as “mountain balsam,” “moomiyo,” “mumie,” or “mountain oil.”

This widely-known biologically active compound originates from the layers and clefts of ancient mountains. This sticky, resin-like substance is primarily harvested from the high altitude mountain ranges of Tibetan Plateau, Himalayas, and the Altai Mountains. Shilajit takes centuries to form from the slow process of decomposition of plants. It is a safe and effective food supplement known to have a positive effect on the skin and overall health.

  • Nutritional Profile

Shilajit is rich in minerals (including iron, silicon, sodium, zinc, calcium, copper, etc.), amino acids (such as arginine, alanine, glutamic acid, glycine, tyrosine, lysine, and leucine), fatty acids (like phospholipids), vitamins (A and  B-complex), and antioxidants (phenolic steroids, fulvic acid, and humic acid).

  • Skin Care Benefits

Many of the skin care benefits of shilajit come from its powerful antioxidant and anti-inflammatory components in it, called fulvic acid and humic acid. Other than helping the cells to use nutrients to their full potential, they work to neutralize the impact of free radicals and help to keep skin cells in their best shape. As a result of the constant use of shilajit, your skin stays younger and vibrant for a longer period of time. Furthermore, shilajit brings back life and vitality to dull and rough skin by removing toxic substances from the cells that cause skin damage. Vitamins and proteins in it are required to maintain optimal collagen levels in the body to keep the skin feeling and looking plump, soft, and more elastic.

Final Word

We all know that clear and gorgeous-looking skin helps to boost a sense of confidence, and more importantly, it represents your internal and external health. The beauty from within trend is increasing rapidly, and using Superfoods has become the easiest and the quickest way of meeting your body’s nutritional needs. You can either eat these superfoods in their natural state or add to food preparations to make your meals healthier and tastier. So, start flooding your body with these potent superfoods today to gain the fuel required to look and feel our best. Nourish your skin with superfoods for a healthy glow that comes from within.

Article written by Munazza for Superfoods Australia

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