Clear-skin-diet

Eat Your Way to Glowing Skin

You are what you eat, right? Well, so is our skin, so forget buying expensive lotions and potions. A healthy complexion is easy to achieve just by improving our internal health and eating a balanced diet.

But which foods are best for glowing skin? Nature’s Own Dietitian and Exercise Physiologist, Kate Save shares her expert insights into the three essential nutrient groups – and which foods to eat – that will leave you with clean, youthful-looking skin. Just think of this as your clear skin diet.

1.       Support skin synthesis and strengthening with key minerals

Zinc is an essential mineral that assists in developing cell membranes and repairing damaged tissues. It’s also shown to help resolve acne by controlling the production of the skin’s oil. Six per cent of the body’s zinc is in the skin, so eating zinc-rich foods can help maintain and enhance healthy skin.

What to eat: Red meat, scallops, pumpkin seeds, brazil nuts, or oysters.

Silica and Selenium are trace minerals necessary for achieving and maintaining good skin health. Silica strengthens the connective tissues such as hair, nails and cartilage, and can be found in foods such as strawberries, cucumber and asparagus. Selenium is responsible for preventing cell damage and sustaining skin elasticity.

What to eat: Salmon, eggs, wholegrain breads and cereals, or garlic.

2.       Combat pre-mature ageing and boost skin renewal with Vitamins A, C & E

Vitamin C is your anti-ageing weapon! It acts as an antioxidant to prevent damage to the skin’s collagen or elastin caused by overexposure to sun or pollution. Don’t forget, Vitamin C is sensitive to heat so best to eat raw or only lightly cooked for maximum goodness. 

What to eat: Citrus fruits, red and green capsicum, turnips, kale, parsley, broccoli, other dark leafy greens and strawberries.

Vitamin E works in conjunction with Vitamin C to reduce the effects of sun exposure and may reduce the appearance of wrinkles. It also has unique anti-inflammatory properties to help maintain a youthful appearance.

What to eat: Sunflower seeds, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus and avocados.

Vitamin A is the secret to skin cell turnover and renewal making it ideal for those who suffer acne or other skin ailments.

What to eat: Egg yolks, butter, chili, carrots, apricots, melon and sweet potato.

3.       Achieve a natural glow and protect your skin with essential fatty acids

Essential fatty acids (EFAs) are a vital component of a balanced diet, as they cannot be produced by the body. EFAs protect against external toxins by creating a barrier in the top outer layer of the skin. They also maintain moisture content and skin flexibility and have anti-inflammatory properties – all of which are important for bright skin appearance.

What to eat: Found in salmon, tuna, walnuts, flaxseeds and canola oil (all rich in Omega 3) and sunflower and safflower oils (rich in Omega 6).

What foods do you eat for healthy skin?

September 4, 2015

Best Foods For Healthy Hair, Skin and Nails

How much do we spend on beauty products to make our hair shine, our skin glow, and our nails long and strong? But since we are what we eat, we can actually eat our way to a better complexion.

Ravinder Lilly, nutritionist at USANA Health Sciences says, “if you want clear skin, glossy hair and strong nails you need to focus on achieving radiating health and beauty from the inside out.  Eating certain foods that contain the right vitamins and minerals means you’re literally feeding your skin, hair and nails.”

Enjoy a diet rich in the following beauty foods for the ultimate hair, skin and nails.

Hair

Dark leafy greens
Tuck into these for a dose of vitamin C, which is needed to produce sebum, the hair’s natural conditioner. The iron, beta carotene, folate, and vitamin C in spinach for example helps keep hair follicles healthy and scalp oils circulating.

Seafood
Omega-3s are important for keeping your hair glossy and hydrated. A lack of these nutrients can lead to moisture loss, and ultimately lacklustre hair.

Skin

Carrots
Think of them as magic blemish wands that can be used (or eaten rather) for clearing up breakouts. You can credit this to vitamin A, which effectively helps to prevent the overproduction of cells in the skin’s outer layer which is where dead cells and sebum combine and clog pores.

Sweet potatoes
The sweet potato is packed with vitamin C which can help in the production of collagen and beta carotene which can give you a healthy glow.

Tinned tuna
The secret ingredient – selenium. This nutrient facilitates the preservation of elastin, a protein that keeps your skin smooth and tight. The antioxidant is also thought to buffer against the sun by preventing free radicals created by UV exposure from damaging cells (although there is no substitute for sunscreen protection). Go for environmentally friendly line-caught tuna when you can.

Nails

Peanut butter
A lack of B vitamins, specifically biotin, can cause dryness of the nails, so spread your next sandwich up with some creamy peanut butter. Peas, oatmeal, Vegemite and beans are also great B providers!

Eggs and cheese
Both eggs and cheese contain bone and nail-building calcium. They are also a rich source of biotin, a B vitamin that some beauticians have dubbed the ‘beauty vitamin’.

What foods do you eat for healthy skin and hair?

January 31, 2014