Who doesn’t want flawless, beautiful, glowing skin? There are so many options when it comes to taking care of your skin and keeping it youthful and blemish free. Being a woman I know firsthand how many face washes, serums, anti-wrinkle creams, tightening creams, exfoliating gels, toners, peels and masks there are out there, and in my opinion, it leads to confusion and overspending ensuing a huge dent in our bank accounts! Do these products really work? Do they really make a difference? As a Registered Holistic Nutritionist, I know that some vitamins in creams and lotions can help improve your complexion but if you really want to have beautiful skin you have to start on the inside. Even though acne and wrinkles have different causes, good nutrition provides a huge impact on helping to minimize or prevent both these problems and enhance your skin’s natural beauty.
The best defence against radical damage of oxidation is a diet rich in vitamins, minerals and plenty of fresh filtered water. Research suggests that certain antioxidants – vitamin C, vitamin E, selenium, and vitamin A (in the form of beta carotene rich foods) – nourish and protect skin to extend its youthful appearance.
Vitamin C – is important for the production of collagen and protects cells from free radical damage. Studies have shown people who eat vitamin C-fortified food; their skin was better able to fight off oxidative damage. That said; replenish your skin’s vitamin C stores by eating plenty of vitamin C-rich fruits and vegetables on a daily basis. Good sources include peppers (red/green/yellow), citrus fruits (oranges/grapefruit/lemons/limes), also kiwi, strawberries and broccoli.
Vitamin E – helps protect cell membranes and guard against UV radiation damage. Some research suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. However, because recent studies have raised some questions about the safety of vitamin E supplements, these nutrients should come from your diet, not from pills. I recommend you stick with food sources like wheat germ, dark leafy greens (mustard greens/spinach/swiss chard/kale), nuts and seeds.
Beta Carotene – Another antioxidant vital nutrient for skin wellbeing is beta carotene, which is converted to vitamin A in the body. Beta carotene/vitamin A is involved in the growth and repair of body tissues, and may protect against sun damage. In extremely high doses, straight vitamin A from supplements can be toxic to the body, sources from food is always the best
choice. Eat beta carotene from foods like sweet potato, pumpkin, squash, carrots, mangos and cantaloupe are all rich in vitamin A and great for your skin.
Omega-3 Fatty Acids – Are healthy fats that help maintain cell membranes creating barriers allowing water and nutrients in, and keeping toxins out. Omega-3s also protect skin against sun damage. Best sources of omega-3 for skin include wild salmon, hearing, mackerel, sardines, eggs, oysters, walnuts and ground flaxseeds.
Supplements – Preferably you should seek to get all essential vitamins, minerals and fats from food as it absorbs quicker and is utilized by the body more efficiently. I know many people have very hectic schedules that can hinder proper nutrition. In this case you can use a multi-vitamin that contains 100% DV for vitamins A (optimally 50-100% coming from beta carotene and/or mixed carotenoids), C, and E, and which provides for about 55 micrograms selenium. In terms of fish oils look for a brand that has at least 300mg of EPA and 200mg of DHA per capsule.
Water – Filtered water in my opinion is the most important of them all. Water rejuvenates and hydrates skin cells helping to move toxins out and nutrients in. When the body is properly hydrated, it sweats more efficiently, which helps keep the skin clean and clear. Drink at least 2-3 litres of fresh filtered water per day for brighter clearer looking skin.
Try my ‘Beauty-Blast Smoothie’ to provide an explosion of antioxidants for the skin (Vitamin C, E, A and Omega-3’s). This is the perfect morning shake keeping you energized and helping towards beautiful, flawless, glowing skin.
- 2 oranges OR 1 grapefruit peeled, cut into sections
- ½ cup of mango
- ½ cup of strawberries or kiwi
- 1 carrot peeled and shredded
- ½ cup of plain yogurt or ½ cup of unsweetened coconut milk
- 2 tbsp of wheat germ
- 2 tbsp of flaxseed
- 1 tbsp of fresh lemon juice
- 1 tbsp of honey or stevia
- Add a scoop of vanilla protein (Optional)
- If you add protein include 1 cup of filtered water
How to make:
- Place all ingredients into a blender or food processor and blend until smooth
The skin alone is considered the outside indicator of inner health so by putting on expensive creams, lotions and treatments on the outside of the skin it won’t alleviate problems that stem from inner nutritional deficiencies. Consuming the right foods and avoiding the wrong ones can reveal beautiful, youthful-looking skin without the high price tag of expensive cosmetics. Simply eat your way to flawless, beautiful skin.