Eat your Fruits and Veggies
Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colorful fruit and vegetables and aim for at least five portions a day. Beta-carotene, found in pumpkin, carrots and sweet potatoes, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.
Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin.
Cut out Crash Diets
Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins too. Over long periods of time this type of dieting will reflect on your skin!
Selenium
Selenium is a powerful antioxidant. It works alongside other antioxidants such as vitamins E and C and is essential for 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 four 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, tomatoes and broccoli.
Vitamin E
Vitamin E protects skin from oxidative (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, and pine nuts.
Drink up
Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly gray. Drink half your bodyweight in ounces of water EACH day at least. Example: 150 pounds/2 = 75 ounces of water. If you work in an office, keep a large stainless steel or glass bottle of water on your desk to remind you to drink. Herbal teas are good too. Avoid smoking and excessive alcohol consumption, both can age the skin.
Fat is your Friend
Monounsaturated and polyunsaturated fats - the types found in avocados, fish, nuts and seeds, and coconut and olive oil - provide essential fatty acids which act as a natural moisturizer for your skin, keeping it flexible.
Opt for omega-3
Make sure you get enough omega-3 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, fatty fish and plant sources such as flaxseed, walnuts, chia seeds, hemp seeds. Omega-3 fats encourage the body to produce anti-inflammatory compounds, which can help skin, particularly inflammatory skin conditions such as eczema and psoriasis.
Go for low-GI carbs
Eat plenty of beans, vegetables, and other slow-releasing carbohydrates. These release sugar into the bloodstream 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 bread and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.
Zinc
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, poultry, raw nuts, raw seeds and shellfish.
Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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