Eat your daily vitamins.
Fruits and vegetables are filled with vitamins and minerals our bodies need to keep our immune system in check to avoid illnesses/infections. Vitamins and minerals also play a key role for glowing skin. And it is vital to include at least 4-5 portions of fruits and veggies in our diet daily.
Foods like leafy greens, watermelon and squash are packed with vitamin A to help repair skin. Nuts, seeds and avocados are excellent sources of Vitamin E which is a fat-soluble vitamin to protect our skin against skin damage.
Let us take a closer look at some fruity options that are great sources of antioxidants. These goodie-goodie substances are especially important to prevent damage in our bodies which are often caused by the effects of free radicals.
Blueberries are known for their antioxidant factors which helps to protect us from premature ageing. These berries are rich in vitamin A which is used in many acne-related skin treatments they may also neutralize oil levels in your skin, making your skin healthier and less likely to accumulate sebum-helping to prevent skin congestion. Vitamin C in blueberries can help strengthen blood vessels just below the skin to help prevent the appearance of broken capillaries under your skin.
Kiwis are rich in vitamin C and other antioxidants which help to fight free radical activity. Kiwis are known to help the skin keep its firm and youthful appearance for longer and prevents early wrinkle formation. You can also use it as an exfoliator by simply peeling the kiwi and rubbing the inside of the peel all over your face for smooth and glowing skin.
Pineapples are high in vitamin C which helps to stimulate the production of collagen in the skin’s dermal layer. It can be used as an exfoliator on the skin because it contains the enzyme bromelain which dissolves dead skin cells, giving your skin a softer and smoother texture. It is packed with amino acids which help with tissue repair and thus giving the skin a youthful appearance.
Up the amount on the Omega- 3 Rich Foods
Omega 3 fatty acids are found in oily skinned fish like salmon, tuna, sardines, pilchards, mackerel and herring. These sources should be eaten at least twice a week and this assists with healthy glowing skin prevents inflammation in the body. The plant-based option of Omega 3 can also be used. Add some chia seeds or flax seeds to a delicious fruit, veggie smoothie to boost the omega 3 dosage.
Hydration is key
We often focus too much on the dietary food aspects that we forget about fluids. Staying hydrated is essential for cell turnover, improving the metabolic rate, assisting with the digestive system which in turns benefit skin health immensely. Water is the most important fluid to ingest daily, however herbal teas such as green tea is a great option to stay hydrated and assisting the immune system.
Nuts about healthy skin
Nuts especially brazil nuts are high in the mineral Selenium, which especially offers protection against UV ray exposure and damage. And in turn, helps to prevent skin damage caused by UV rays such as skin pigmentation.
Fond of Fish
Vitamin D is the only nutrient your body produces when exposed to sunlight. Sunlight in moderation is definitely necessary, asVitamin D3 has a key role in collagen maintenance. Wild-caught salmon is a fantastic source of Vitamin D and how lovely knowing that salmon sushi can be enjoyed guilt-free.
Cocoa antioxidant- dose
Dark chocolate helps your skin keep its healthy glow due to the high concentration of antioxidants it contains. Antioxidants fight free radical activity which prevents signs of premature ageing on the skin. Dark chocolate also has sun protection properties which protect the skin from harmful UV rays, this can help to prevent the onset of skin damage and skin cancer formation. Another benefit of dark chocolate is that it helps to improve overall skin health by nourishing and moisturizing the skin. Lastly, dark chocolate can be used as an exfoliator, it will help to remove dead skin cells from the outer layer of your skin, thus revealing healthy new skin cells, giving your skin a radiant and youthful glow.
Sugar & Salt and not all things nice….
Give it a try. Set the sugar aside and break this addiction and you’ll feel the difference very quickly! Breakouts and wrinkles will have a harder time establishing themselves, besides which, you’ll feel a whole lot better. According to the ultimate guide to collagen, sugar makes it harder foryour kidney and liver to filter and detox the body, and as a result, lowers your collagen levels.
Processed sugars can cause inflammation and aggravate the skin. So cutting sugar and salt will not only help your waistline, but it will also reduce the puffiness and tired look from your face.
Everyone knows that alcohol causes dehydration. When you are dehydrated, inevitably your skin will also be dried out and dull. Dry skin is the first step to premature wrinkles and fine lines.Dehydration also compromises the regenerative cycle your body needs during sleep which decreases normal cellular turnover and leads to an unhealthy, dull complexion Alcohol also dilates your pores of the skin, and as a result, can cause blackheads and breakouts. In addition, it can go on to cause inflamed skin papules and cystic acne which ages the skin and causes permanent scarring.
Avoid Fatty and Processed foods
Trans fats, processed foods and refined carbohydrates are the main triggers for inflammation caused by a diet that may affect the body, which therefore can impact on skin health. It is, therefore, necessary to try and avoid these foods as best we can to avoid negative effects on the skin.
Healthy skin in a nutshell…..
In 400 B.C. the Greek physician Hippocrates, the “Father of Medicine” said, “Let thy food be thy medicine and thy medicine be thy food.” Hippocrates realized that food impacts a person’s health, body and mind to help prevent illness as well as maintain wellness.
So knowing this we can definitely apply this to our own life and skincare health and realise that “To eat is a necessity, but to eat intelligently is an art.”~ La Rochefoucauld
About the author
I completed my B.Sc Dietetics and Postgraduate Diploma at the University of KwaZulu-Natal and from there I moved to Mpumalanga to do a year community service at Witbank Hospital.
Following my community service year I started doing locum work for numerous years at various Private practices and hospitals in Middelburg, Mossel Bay and Cape Town, where I got involved in many fields of Dietetics namely Sport Dietetics (Bootcamp& Crossfit), Renal Dialysis, Clinical work, Consulting, Corporate (Wellness days and Vitality days) just to name a few.
In 2019, I started my own private practice in Paarl and Bellville.
I have a special interest in sports nutrition, weight and disease management. I have a passion for writing blogs and nutrition-related articles and assist in providing evidence-based evidence on nutritionally related topics to my clients.
In my spare time, I enjoy playing music and furthering my music studies, trail running/hiking and spending time with my loved ones.