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Here at My Very Own Self Care we like to look at all options for skin beauty. If you can afford a really nice skin cream, fabulous. We look into them. However, sometimes there are little changes we can make that don’t have to cost the earth, especially right now when a lot of us are struggling. Here we’ll look at cheap and even free foods for beautiful skin. I’ll even throw in a few recipes 🙂 in many cases if you have a little garden space, or even just window ledge space, you can grow your own supply. Note: I am not a health professional, this list and info is simply compiled from online research.
Building blocks for healthy skin
Let’s begin by considering what our skin really needs to keep it glowing and healthy. What are its building blocks?
Above is a simple diagram of the layers of our skin. We’re going to look at what cells are within the dermis and epidermis and what makes them happy. We’re just going to focus on 3 of building blocks here, bearing in mind there are lots of components! Within the epidermis we’ll look at squamous cells and the dermis collagen bundles and fibroblasts.
Squamous cells
These cells shed frequently and are responsible for the filtering in and out of substances. What vitamins do they like most?
- Vitamin A – thought to reduce the risk of cancer of the squamous cells
- Vitamin D – also thought to reduce risk of cancer of the squamous cells
- Vitamin B3 (nicotinamide) – as above
Collagen Bundles
- Vitamin C – used in collagen production
- Zinc – used in collagen production
- Manganese – as above
- Copper – as above
- Amino acids – part of collagen itself
Fibroblasts
- Vitamin D – healthy function
- Vitamin A – help skin cell survival
- Retinoic acid – help skin cell survival
Skin superfoods and their prices
Notice any patterns above?
Vitamin A and D are beginning to look like big players! Let’s look at the food most rich in some of these vitamins that is easily obtainable from your supermarket.
Vitamin A
Broccoli – 75p for a head at Asda. Make it last by breaking up the pieces into florets and sticking them in your freezer – they’ll last ages! They’re also a good source of vitamins D and C.
Carrots – just a few pence if you buy loose at the supermarket – buying loose is always the cheapest way if you can!
Egg – nutrient powerhouse eggs are ridiculously versatile and generally under £2 for a pack of 6 at the supermarket. They’re also a good source of vitamin D and complete amino acids.
Vitamin D
Sunlight – ok, it’s not a food type, but safely enjoying some sunlight is the best (and cheapest) way to get vitamin D into your system!
Oily fish – at about 55p a can in Asda, a can of sardines won’t break the bank. Also a source of complete amino acids.
Milk – be that cow’s milk or plant based, both contain a healthy portion of vitamin D3. Also a source of complete amino acids (cow’s milk).
Amino acids
Chicken – simple and lean, chicken is a source of complete amino acids. Also a great source of vitamin B3 (niacin).
Buckwheat – buckwheat flour is available from many supermarkets such as Tesco, where it is £3.80 for a kg (should last you a while) 
Vitamin C
Orange juice – under £1 at the supermarket
Bell Pepper – also good for vitamin A (the best is red). Often a small bag is the best value.
Tomato – again buy loose and make it last
Zinc
Dark chocolate – under 50p if you get value range! Hurrah for chocolate!
Egg
Retinoic acid
Egg 
Dairy products
Manganese
Brown rice – £2.50 a bag in Asda
Chickpeas – 45p a can!
Copper
Dark chocolate
Nuts and seeds – salted peanuts 54p in Asda! 
Super simple recipes
So we’ve looked at some examples of some beautiful skin food – now let’s think how we’d like to prepare it! If you’re anything like me you attempt to be super savvy when it comes to recipes and you don’t go for something that requires loads of ingredients. So, I’ll try to keep it as simple (and cost effective) as possible.
Buckwheat pancakes
Recipe taken from https://www.dovesfarm.co.uk/recipes/buckwheat-pancakes
100g buckwheat flour
2 eggs
300ml milk
Salt
Butter
Method
In a bowl, add pinch of salt to your flour, mix and add in both eggs
Add half the milk, mix and combine to make a paste
Add the other half of the milk and mix again until smooth
Melt butter in a frying pan and spoon in your mix, leaving it a couple of mins each side until golden
Pair with savoury ingredients (like an egg, or sweet – you could even drizzle a little of your dark chocolate melted on top!)
Stirfry
Carrot, cut into strips
Broccoli florets
Red pepper
Ginger (either a small fresh piece chopped or half tsp of ground ginger)
1 clove of garlic, chopped or minced
2 tbsp soy sauce
2 tbsp sherry/fortified wine
2 tbsp cornflour
300ml vegetable/fish/chicken stock
75g brown rice (per person)
Method
Add your soy sauce, wine and cornflour into a measuring jug, mix to make a paste. Add your stock and mix again, leave to one side
Meanwhile put your rice on to cook as per instructions
In a frying pan or wok add some oil and fry off your pepper, carrot and broccoli (add in some chicken if you fancy)
When they are softened, add your ginger and garlic
Stir for a minute then add your measuring jug of sauce
Mix until the sauce has thickened, then combine with the rice once both have cooked
Chickpea dahl
Recipe from Chickpea dhal with naan bread crisps recipe | delicious. magazine (deliciousmagazine.co.uk)
1 onion
1 garlic clove, crushed
1.5 tsp of curry powder
300ml water or vegetable stock
Can of chickpeas
Butter and a little oil/ghee
Method
Heat the butter and oil or ghee and add chopped onion
When onion is softening, add curry powder and garlic and cook for a couple of mins
Add water or stock and your can of chickpeas and simmer for 10 mins
Mash up and enjoy – dahl is great as a dip!
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Conclusion
Eating quality ingredients doesn’t have to cost the earth, and your skin will thank you! Do you have any of your own skin friendly recipes? If so please do share! I’m always looking to try new recipes.
Happy Concocting!
Ali R
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