Our skin mirrors what we put into our body, if we consume a healthy diet our skin will look healthy and radiant.
There are numerous super foods that are packed full of nutritional value and much richer in specific nutrients than ordinary or processed food. Incorporating these super foods into your diet can boost energy levels and transform your skin.
Research has found that antioxidant vitamins A, C and E, along with selenium, can help support and maintain healthy skin and may protect the skin against sun damage.
Inflammation, free radical and oxidative stress can damage the collagen of the skin, and one of the results is premature ageing. A large proportion of our cells, muscles and tissue is made up of Amino Acids, these Amino Acids help give us firm skin. so it makes sense to eat foods that are high in Amino Acids.
Top of the food chain with the highest amount of Amino Acids are those high in protein. Because the body cannot make 9 out of the 20 Amino Acids the best sources of food are animal based as they are higher in essential Amino Acids than lower plant based foods.
Lean red meat, ham, pork , chicken and turkey, halibut, tuna or salmon are just a few suggestions to include in your diet.
Plant based options include oranges, apples, pineapple, grapes, raspberries, pomegranates and plums.
A diet that is based on high quality lean proteins, fruit, vegetable, fibre and other ingredients will give us optimum skin results.
Food Facts …..
A medium size potato contains vitamins A, C, B1, B6, niacin, iron, potassium and fibre, with only around 90 fat free calories
A single carrot will give enough Vitamin A required for the day. Research has shown that carrots have a protective effect against ultra violet rays, which helps you to look younger for longer.
I’m not really a fan of ginger but its benefits are many .Ginger is well known for its antioxidant and anti-inflammatory compounds and is said to be as effective as nonsteroidal anti-inflammatory drugs. It may help decrease inflammation that contributes to inflammatory skin conditions like psoriasis, eczema, rosacea, dermatitis and seborrheic dermatitis and if thats not impressive enough, Ginger aids with digestion by improving absorption of essential nutrients. The skin and gut have a strong connection and any food that stays in the digestive tract will produce toxic by-products. This build up of toxins in an unhealthy colon has been linked to skin disorders such as psoriasis, by stimulating the peripheral blood flow ginger acts as a diaphoretic. Therefore helping the skin eliminate toxins, cleansing and healing skin conditions, by promoting cleansing of the system through perspiration.
Fibre is important for digestion and regularity, weight management, keeping blood sugar levels normal. High fiber foods include
- Lentils, bran flakes, berries, apples, pears, broccoli, black beans and split peas.
- Healthy Oils – Olive oil is considered the healthiest because it is a mix of monounsaturated and polyunsaturated fats.
- Beetroot aids with the digestive system, especially eaten raw, serve grated with apple, carrot and a squeeze of lemon juice.
- Oats are soothing food for the nervous system. They are amazingly high in calcium, potassium and magnesium and also lower cholesterol levels.
- Chia seeds on salads or put into a smoothie.
- Tomatoes are the best source of lycopene, an anti-ageing antioxidant
Smoothies are a great way of incorporating a few of your favourite superfoods, and can be consumed on the go.
For a great breakfast smoothie try:
50 g Rolled oats
100g berries – blueberries, strawberries, raspberries
250ml milk – semi skimmed, almond, coconut, whichever is your favourite
A couple of spoonfuls of natural yoghurt
There are lots of recipes for smoothies and juicing, try other combinations to find the ingredients you like best. Also you can make some fabulous winter soups using a blender or juicer.
You are what you eat so fuelling your body with the correct foods will make you feel and look better. Have fun experimenting 🙂