How Can You Improve Your Skin Health?
How Can You Improve Your Skin Health?
In addition to following the appropriate topical protocols both in the facial treatment room and at home, it’s necessary to focus on whole foods-based nutrition for healthy skin.
A “whole” food is a plant or animal, which is consumed in a form as close to its whole, living form found in nature. Nutrients introduced into the body in a form as close to whole as possible, with the least amount of processing possible, contain the necessary co-factors for bioavailability and therefore, efficacy. What this means is that the body knows exactly what they are and what to do with them, without risk of taking in too much of one nutrient or having nutrients compete for absorption.
10 Foods That Help You Glow!
Nutrition for healthy skin begins with a balanced whole foods-based diet. A diet that includes the right ratios (for the person’s individual needs) of macronutrients: healthy fats, protein, and carbohydrates; and micronutrients: vitamins, minerals, amino acids, fatty acids, and antioxidants. While there are a multitude of fruits, vegetables, healthy fats, whole grains, and proteins that contain skin-healthy nutrients, here are some that are particularly beneficial:
Fatty fish such as wild-caught salmon, sardines, and anchovies.
These contain essential fatty acids (EFAs) such as the Omega 3 fatty acids EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). These EFAs lubricate and protect cellular membranes and functions, which help to prevent cellular water loss inside, which means that their functions will be optimal as they rise to the surface. Without essential fatty acids (which we must get from food), the skin’s lipid barrier and ability to retain moisture and a healthy cell turnover rate will be compromised. In addition to EFAs, these fish deliver key vitamins such as Vitamin E and minerals like zinc.
Avocados
Another source of healthy fats, Vitamins C and E.
Nuts and seeds such as walnuts, sunflower seeds, chia seeds, and flaxseeds
These deliver powerful nutrition for healthy skin. In addition to healthy fats (Omega 3 and 6) , these are rich in Vitamin E, zinc, selenium, and plant protein.
Sweet potatoes, and other orange vegetables
In general, are extremely beneficial for healthy skin because they are rich in beta carotene, which is a precursor to Vitamin A. They also contain natural sugars, which help to feed the gut microbiome, and may help curb sweet cravings.
Tomatoes and red and yellow bell peppers
These are also strong sources of beta carotene, in addition to other carotenoid antioxidants such as lycopene and lutein. They also deliver a powerful punch of Vitamin C–possibly the most crucial micronutrient to support healthy collagen production.
Dark chocolate
Meaning 70% or higher concentration of cacao–is one of the richest (and most delicious) sources of flavonoid and polyphenol antioxidants. These help to boost the skin’s protection from free radical damage and oxidative stress from the inside out.
Green tea
One of the most healthful substances on Earth, and is extremely rich in green tea polyphenols (GTPs) such as EGCG and catechins. It is lower in caffeine, tannins, and oxalates than black tea or coffee, which make it more tolerable for people who are sensitive to those. Green tea also contains theanine–an amino acid that’s specific to tea from the camellia sinensis plant–which is a building block to protein, and also has a soothing and relaxing effect. Green tea has also been studied for its photo-protective and photo-restorative benefits.
Red and black grapes
These are known specifically for containing high amounts of resveratrol, which is a well-known antioxidant that has been associated with skin benefits. They are also high in Vitamin C, and do contain beta carotene, albeit in a lower concentration than some of the aforementioned foods.
Dark leafy green vegetables
Spinach, romaine, and cruciferous greens such as broccoli and kale are some of the most beauty-nutritious foods on the planet. These are all excellent sources of bioavailable Vitamins A, C, K, and minerals such as fiber, folate, vitamin K, magnesium, calcium, iron and potassium. In addition, they are good sources of essential fatty acids, fiber, and plant protein.
Bone broth
One nutrition trend with ancient roots. This slow-cooked broth, made from the bones and cartilage of beef, fish, chicken, and other animals is one of the most powerful and bioavailable sources of collagen available. It also contains protein and high quality saturated fats that have a protective effect on the gut and connective tissue on the inside, which often translates to a healthier lipid barrier on the outside. Look for bones from grass-fed animals for the best nutritional value.
This article is by Rachael Pontillo, M.Msc, CIHC, CNAP, LE, a holistic skincare innovator, author, educator and guest blogger.