A Nutritionists Skin Tips for Healthy Skin – Starts Within!
1) Good hydration is an ideal starting point! For healthy skin start the day with a glass of warm water and a tablespoon of lemon juice. This is great for flushing out the toxins and kick starts the liver into action. Water keeps the body’s cells hydrated which helps them function and plumps up skin cells for young looking skin. Drinking lemon water is an easy and cheap essential and if you are worried about acid on your teeth, rinse with water straight afterwards or drink with a straw!
2) Some fats are essential! Omega 3 & 6 oils or fats cannot be made in the body but have to be taken in through the diet. We generally get enough Omega 6 oils from a typical Western diet, however we need pumpkin seeds, walnuts, flaxseeds, hemp seeds, chia seeds and oily fish – salmon, trout, mackerel, sardines etc to get enough Omega 3 oils for the health of the body and especially cell membranes which keep skin supple, smooth, and retain moisture Read further on ‘Our Essential Need for Omega 3 oils’ .
3) Protein is our repair and build nutrient! Our skin is constantly repairing and every 6-10 weeks we have a new skin cycle, so nourishing our skin is vital for healthy glowing skin. A good quality protein intake with each meal, about the size of the palm of your hand, will help to nourish the repair process.
4) Include these foods most days and your skin will thank-you! Nuts, seeds (especially the Omega 3 rich seeds), raw cacao, ginger, cinnamon, red pepper, avocado (Health Effects of Avocado), citrus fruit, squash, leafy greens, broccoli, onions, garlic and herbs like mint and rosemary.
5) Eat a Rainbow of colours!! Deep, rich coloured vegetables and fruit are essential for lots of anti-oxidants to mop up the many free radicals we make even when we are being good with our diet. All the toxic exposure, pollutants, processes in the body and sunlight exposure produce free radicals daily, so a diversity of deep, rich coloured veggies and fruit will keep your skin on top form Read more on ‘The role of plant nutrients in skin health’. Research studies have shown that plants produce compounds that protect them from the suns rays and the more a plant has to struggle to protect itself the more of these nutrients are produced. Many of these are concentrated just beneath the surface of the skin of the veg. or fruit, which makes complete sense for Nature’s protector. If we regularly eat foods rich in beta carotene, lutein, lycopene, zeaxanthin etc, which are contained in the orange and deep rich coloured veg. and fruit, we help to protect our skin from the damaging rays of the sun and can reduce the damaging effects of sun exposure, gain the all important vitamin D we generate from UVA sunlight and have a healthy glow see my vitamin D blog. Sensible sun exposure should always be adhrered to.
6) What we don’t want to eat!! a) Burnt and deep fried foods because these contain damaged fats and HCAs (hetro-cyclic amines) that form free radicals and damage the skin. b) A high alcohol and caffeine intake because these dehydrate and increase free radicals. c) Ultra-processed foods and sugars because these too form high levels of free radicals, contain toxic fats and cause imbalances in blood sugar which lead to spots and skin breakouts.
High blood sugar damages skin especially by a process called glycosylation, which is where excess sugar attaches to proteins causing damage to the collagen and elastin in skin. This leads to sagging wrinkled skin, because collagen is the protein that holds skin together and elastin gives skin elasticity. High sugar also affects the way vitamin C is used and we need good vitamin C for skin health.
What you eat or don’t eat can make a difference to the whole of you – your health, your skin, your mental health, your risk of illness and disease, your energy ……….. For help to change your health, diet and lifestyle Contact Jane
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