Eat your way to fabulous skin

Marie France Bodyline
Diet, Healthy Foods

Having fabulous skin doesn’t just come from the products or treatments you apply on your skin – it comes from within too. Yes, you may have your favourite face cream, favourite beauty parlour or even favourite cosmetic brand. But that can’t be just it. You shouldn’t forget that, within your body, older cells constantly shed and are replaced by younger ones, so a steady supply of key nutrients is essential to support the rapid and continuous growth of new healthy skin cells. Eating the correct balance of foods is therefore essential in feeding your skin the vital nutrients it needs to help it stay soft, supple and blemish-free. 

Remember, we are not trying to stop aging here, but we are trying to do what is best to reduce the speed of that happening. A balanced diet rich in beta carotene, vitamins C and E, zinc and selenium along with other minerals could do the simple trick. It is important that you treat your skin with much kindness it deserves, by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a varied and balanced diet.

Fruits, vegetables, fish, nuts; sounds very common, no? As often as we see these foodstuffs daily, not everyone may be including them rightfully in our meals. So, here are some tips for eating your way to glowing skin!

1. Eat five portions of fruit and vegetables every day

Eat five portions of fruit and vegetables every day
Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals.
Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day
.

2. Eat enough vitamin C

Eat enough vitamin C
Vitamin C is a super antioxidant. It is needed to support the immune system, promote radiant skin and help blemishes heal properly. Besides, it also helps to produce collagen.

Example: Blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.

3. Don't crash diet

Don't crash diet
Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often lack in essential vitamins and minerals too. It is always best to eat a healthy, balance diet.

4. Eat enough vitamin E

Eat enough vitamin E
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.

5. Drink plenty of water a day

Drink plenty of water a day
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.

Don't forget that some fruit and vegetables, such as watermelon and cucumber also contribute fluids. Try to avoid smoking and excessive alcohol consumption as both can age the skin.

6. Eat Healthy Fat

Eat enough vitamin E
Monounsaturated and polyunsaturated fats found in avocados, oily fish, nuts and seeds. They provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple and improving elasticity. These fats also come packaged with a healthy dose of vitamin E, which will help protect against free radical damage.

7. Get enough omega-3

Get enough omega-3
Make sure you get enough omega-3 and Omega-6 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-3s in oily fish and plant sources such as linseed and their oil, chia seeds, walnuts and rapeseed oil. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as eczema and psoriasis.

8. Eat more phyto-estrogens

Eat more phyto-estrogens
Phyto-estrogens are natural chemicals found in plant foods. They have a similar structure to the female sex hormone oestrogen and have been found to help keep our natural hormones in balance. There are different types, some are found in soya bean products (isoflavones) such as tofu, whereas others are found in the fibre of wholegrains, fruit, vegetables and linseed (lignans).

By now, you would know that, fundamentally, a balance in what we eat is what matters. If you make sure your meals include fatty acids, beta carotene, vitamins C and E, zinc and selenium any many other pertinent minerals, you should be on the right track towards fabulous and lush skin. You may even start seeing the results within six weeks, which is the normal time your new skin cells renew and emerge to the surface.

As you may have also observed from the above tips, these nutrients and minerals are not only extremely helpful in retaining healthy skin, but they also help to fight pre-existing skin conditions and problems, inflammations and even infections. So it is safe to say that eating healthy gives you a wholesome result for your skin ? preservation, protection and defense, all at one go.

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*As causes for being overweight vary from person to person, weight loss results will also vary from person to person, dependant on various genetic or environmental factors such as food intake, individual rate of metabolism, level of exercise, etc. No individual result should be seen as typical.