If you want glowing, radiant skin, the old saying is ‘you are what you eat’ has never been truer. Our tips, tricks and secrets will help you nourish your skin from the inside out.
Everyone has a favorite skin care clinic, product or treatment, but beautiful skin doesn’t start on the outside it starts with nourishment from within. Our skin is the only organ that constantly shed older cells which are replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free.
That said, as much as we try to prevent it, our skin does naturally age, but it’s about aging gracefully. Wrinkles and age spots are the inevitable result of time, but per-mature ageing will be sped up by overexposure to the sun, poor nutrition, solarium, chemicals and poor nutrition.Treat your skin kindly and optimism your nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a varied and balanced diet. This should give optimal levels of the nutrients that are crucial for radiant skin, including beta carotene, vitamins C and E, zinc and selenium.
Read our recommended top tips on eating your way to glowing skin…..
Minimum of five portions of fruit & veggies per day
1.Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radical, smoking, pollution and sunlight can cause wrinkling and age spots. Eat a rainbow of colorful fruit and vegetables and aim for at least 5 a day. Beta carotene, found in carrots, sweet potato and pumpkin, and lutein, found in kale, papaya are potent antioxidants, important for normal skin cell development and healthy skin tone.
Eat plenty of vitamin C
2.Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant skin and help blemishes heal properly. The best sources are blackcurrants, blueberries broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potato. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.
4. Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential to support the immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat brazil nuts Just 5 nuts will provide the recommended daily amount (RDA). Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.
Stock up on vitamin C
5. Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils.
6. Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day – all fluids count towards your daily allowance, but water is the best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too. Don’t forget that some fruit and vegetables, such as watermelon, courgette and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. Try to avoid smoking and excessive alcohol consumption as both can age and dehydrate the skin.
Essential Fatty Acids
8. Make sure you get enough omegas 3,6,9 & 7 fats. These are essential fatty acids which mean they cannot be made in the body and must be obtained through the diet. You will find omega-3 in oily fish and plant sources such as linseed and their oil, chia seeds, walnuts and rapeseed oil. Omega fats encourage the body to produce anti-inflammatory compounds, which can help inflammatory skin conditions such as eczema, psoriasis and acne. A must have to make sure you are getting a daily allowance of all four is our favorite DMK Ultra EFAS
9. Phyto-estrogens are natural chemicals found in plant foods (Phyto from the Greek word for plant). They have a similar structure to the female sex hormone estrogen and have been found to help keep our natural hormones in balance. There are different types, some are found in soy bean products (isoflavones) such as tofu, whereas others are found in the fiber of wholegrain, fruit, vegetables and linseed (lignans). Include Phyto-estrogen rich soy, wholegrain, fruits and vegetables as part of a balanced diet.
10.Try to eat plenty of beans, pulses, porridge and other low-GI, slow-releasing carbohydrates. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack. Avoid high-GI carbohydrates like biscuits and sugary drinks, as they lead to production of insulin, which can damage collagen and accelerate wrinkles.
11. Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrain, poultry, nuts, seeds and shellfish.
Eat to beat common skin problems
Once you make changes to you diet and use the correct skincare you will be well on your way to healthy, glowing skin!!
Yours In Skin & Body health
My Skin & Body Team xx