#1 BONE BROTH or HIGH QUALITY GELATIN

Bone broth and grass fed gelatin are both dietary sources of collagen. Eating or drinking collagen boosts the body’s own collagen production, helping to smooth out fine lines and wrinkles and improve skin elasticity. Gelatin also helps to support the gut and healthy digestion, which is often the starting place for inflammation in the body.

PC Pete Evans

#2 OILY FISH

Including salmon, tuna, trout, sardines, mackerel and anchovies. Oily Fish are a rich, whole food source of Omega 3 fatty acids – EPA and DHA. These are essential fatty acids that reduce inflammation in the body and the skin.
Fresh salmon contains antioxidants, CoQ10 and astaxanthin, which protect cells from oxidation and premature aging, support collagen production and improve skin elasticity

#3 TRADITIONAL FATS

Including grass-fed tallow and ghee, grass fed beef and lamb. Traditional animal fats supply cholesterol and fatty acids needed to keep skin cell membranes healthy and supple, helping to smooth out fine lines and wrinkles. Grass-fed animal fats contain anti-inflammatory fatty acids and are a rich source of fat- soluble vitamins A, D, E, & K. All of which are critical for good skin health.
Vitamins A & E are also powerful antioxidants that protect cells from oxidation and premature aging

#4 FREE RANGE EGG YOLKS

Including chicken, duck or goose egg yolks – or whole eggs if you tolerate them. Egg yolks contain fat-soluble antioxidants lutein and zeaxanthin, which protect skin from free radical damage caused by UV exposure. Egg yolks also contain anti-inflammatory fatty acids and Vitamin D (when free range or pasture raised) as well as sulphur, which is needed for collagen synthesis and synthesis of our body’s own antioxidant enzyme, glutathione.

#5 LIVER

Including grass-fed beef liver, free range chicken liver or desiccated liver pills. Liver is a rich source of zinc, which helps to regulate skin’s oil production and balance the hormones that can drive acne.
Liver also contains fat-soluble vitamins A, D, E & K, all critical for good skin health. Vitamins A & E are also powerful antioxidants that protect cells from oxidation and premature aging

PC Pete Evans

#6 FERMENTED FOODS

Including kombucha, sauerkraut, kimchi, fermented carrot or beetroot, kefir or probiotic supplements. These can help reduce systemic inflammation and oxidative stress as well as prevent blood sugar spikes, balance hormones and reduce insulin driven outbreaks of acne and other inflammatory skin conditions.

PC Pete Evans

#7 LEAFY GREENS

Including dark leafy greens in particular – kale, spinach, collard greens, lettuces, watercress, beet leaves, chard, silver beet and herbs. The darkest leafy greens contain the most antioxidants, important for preventing free radical damage and protecting against signs of aging. Leafy greens also contain magnesium, B vitamins and chlorophyll, which support hormone function and liver detoxification, important for radiant, healthy looking skin.

#8 SHELLFISH

Including oysters, mussels, prawns and crayfish. Shellfish are a rich, whole food source of omega 3’s.
Omega 3’s are anti-inflammatory and help skin’s moisture retention and firmness, improving the appearance of dry skin, acne, eczema and psoriasis.

#9 TEA

Including green tea, matcha green tea and herbal blends. Different blends contain different antioxidants and can support dfferent bodily functions.
Burdock, nettle, milk thistle and dandelion teas are anti-inflammatory and detoxifying, helping to calm skin and improve conditions like eczema and acne. Green Tea contains EGCG (Epigallocatechin Gallate) a powerful antioxidant that helps to reduce UV damage, slow collagen breakdown and improve skin cell regeneration for more youthful looking skin. Matcha green tea is highest in antioxidants.

#10 TURMERIC

Can be fresh turmeric or powdered, either way turmeric is best warmed and taken with natural fats or black pepper for best absorption. Turmeric contains curcumin, a powerful antioxidant which helps to boost the activity of the body’s own antioxidant enzyme, glutathione. It also contains Vitamin C, a powerful antioxidant that helps to reduce any free radical damage from sun exposure.
Vitamin C also helps with collagen production and preventing the signs of premature aging.