7 Foods For More Beautiful Skin
The skin is the most significant organ in our body. Skin care should extend beyond the external use of use of protective creams and moisturisers.
The most forward-thinking dermatology looks to food for aid in preventing the oxidising effect of the summer sun, and even for the treatment of severe conditions.
The health conditions of the skin are clear signs of what happens to the body as a whole. Many consider the surface of the skin as a third lung, because of the functions performed by it in the elimination of metabolic waste substances and skin respiration.
The skin is renewed every 28 days, and this permanent renewal requires a continuous supply of essential nutrients. A dietary deficit causes alterations in the overall health and appearance of skin tissue.
What is important
Therefore, a diet that ensures the appropriate quantity of nutrients, vitamins, minerals, and essential fatty acids helps to keep it in good condition, to prevent or reduce wrinkles, and maintain a beautiful look.
Attempt to avoid as much as possible any factors or set of circumstances that can adversely affect the health of your skin, such as unprotected exposure to sunlight, excessive air conditioning, consumption of tobacco products, environmental pollution, a sedentary lifestyle, and recurring emotional stress.
On the contrary, a balanced diet and healthy lifestyle choices will be great allies to make you look healthy and obtain beautiful skin.
Hydration is key
Before we talk about the different foods that are essential to the health of your skin, we advise you always to remember to stay hydrated.
Drinking enough water so that your body remains hydrated will allow your renal system to eliminate toxins that are harmful to your skin more efficiently.
Sleep is also of utmost importance as the hormonal balancing that happens during the sleep cycle is entirely necessary for a healthy looking skin. Without further ado, here are seven foods you need in your diet for beautiful skin.
- Citrus Fruits
Fruits such as grapefruit, lemon, orange, tangerine, and limes are extremely rich sources of Vitamin C which is an essential nutrient considered to be one of the most potent antioxidants. Vitamin C is intimately tied to the production of collagen, a protein necessary for the skin to remain firm and elastic. You will also get a good supply of vitamin C by eating vegetables such as peppers or cabbage.
- Whole Grains
Another primary antioxidant for skin health is selenium. This vital mineral can be found in whole grains and flours that are processed from those grains. Selenium helps to protect the skin against environmental damage and promotes its elasticity and general health. Selenium is also a fantastic and potent anti-inflammatory agent so that it can do wonders for skin conditions such as eczema and psoriasis.
- Olive Oil
In particular, the alpha-linolenic acid that is present in Olive Oil fights off the dryness of the skin by acting as a natural moisturiser. Olive oil has the benefit of combating the long-term formation of wrinkles. The squalene content of olive oil also promotes the elimination of free radicals as well as fostering rejuvenation and regeneration of skin cells. Olive Oil’s antibacterial and anti-inflammatory properties can help you to treat acne as this condition is mostly caused by pores that clog up under the accumulation of dirt and bacteria.
Tomatoes possess one of the higher concentrations of lycopene in the food world; this is especially true in the case of ripe tomatoes. Lycopene protects the cells against the damages derived from the action of free radicals, and it is considered that it also exerts a preventive effect against the development of specific pathologies, such as some cancers and cardiovascular diseases. These advantages are obtained especially if the tomato is consumed cooked because this way the lycopene can be better assimilated.
Delicious and nutritious carrots stand out above other vegetables because of their richness in beta-carotene. Beta-Carotene is a powerful antioxidant that is converted into vitamin A within the body. This compound helps repair the tissues and protects the skin from damage done by harmful ultraviolet radiation. Cooked carrots provide even more beta-carotene than raw ones and possess a more flavorful sweet taste.
- Dark Chocolate
Surprisingly this food more commonly associated with dessert is one of the most positive things to include in your diet for skin beauty. Dark chocolate helps to moisturise the skin and give it a healthy and attractive shine. Dark chocolate contains iron, calcium, vitamins A, B1, C, D and E. But not only that, cocoa helps to reduce the production of the stress hormone, cortisol, which in turn helps to maintain collagen levels where they need to be. Less cortisol production directly translates to fewer wrinkles. Dark chocolate also contains substances that help counteract fatigue and problems associated with sleep.
Small fish such as anchovies and sardines, but also larger fish such as trout and salmon contain extraordinarily high levels of omega-3 fats, which allow a higher permeability of the membranes and better cellular functioning. These fats provide anti-inflammatory properties that help to alleviate inflammation of skin tissue. Avoid frying and opt for lighter preparations. And remember that fat is not the enemy, if one consumes very little fat the skin becomes more fragile and weak, so the trick is to consume healthy fats such as those found in fish.
Have you considered your micronutrients?
The micronutrients and minerals that you will obtain from these foods are of extreme benefit to overall health but particularly for healthy, beautiful skin. Taking care of your skin from the inside as opposed doing it externally with creams and ointments is gathering traction amongst dermatologists worldwide. We must be to use vitamins, amino acids, unsaturated fatty acids, antioxidants and trace elements that nurture and oxygenate the skin to achieve that young, fresh, radiant skin.
Because we recognise that it is not always easy to stay on top your diet as much as you should and that some of the necessary micronutrients are found in such small quantities that it can get to be a nuisance consuming them, we recommend you think about taking a dietary supplement.
What we recommend
I strongly recommend MULTIVITA REVOLUTION.
This daily multivitamin has been carefully formulated with a full spectrum of vitamins and minerals to optimise your health and overall well-being.
MULTIVITA REVOLUTION™ is packed with essential phytonutrients and a full suite of specialised digestive enzymes so that your body is better able to absorb all the benefits of this fantastic product.
MULTIVITA also comes dosed with an antioxidant complex to stop those pesky free radicals in their tracks. If you are serious about beautiful skin, then MULTIVITA REVOLUTION™ is the one-stop solution to all your supplementation needs.
- Goldsmith, Lowell A. Biochemistry and Physiology of the Skin.Oxford University Press, 1991.
- Boelsma, Esther, Henk FJ Hendriks, and Len Roza. “Nutritional skin care: health effects of micronutrients and fatty acids.” The American journal of clinical nutrition 73.5 (2001): 853-864.
- Heinrich, U., et al. “Antioxidant supplements improve parameters related to skin structure in humans.” Skin pharmacology and physiology 19.4 (2006): 224-231.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.