Spring is such a good time to throw off the winter 'skin' in many ways. Warmer weather means the arms and legs come out and we are hoping to look as healthy as we can - men and women alike!
What we eat can play a significant role in achieving healthy looking skin. Our true health radiates from within, so focus more about the inside care, rather than slapping on the newest cream!
Targeted nutrition not only helps us look good, it also enables our skin to perform a range of pretty cool and essential functions:
regulation of body temperature
prevention of loss of essential fluids
barrier to harmful substances
excretion of toxins through sweat
mechanical support for our limbs and skeletal structure
synthesis of vitamin D
not to mention holding us all together!
So, what do you need to eat to keep your skin in tip-top condition? Here are the micros, what they do and where to find them:
Omega 3 fatty acids - reduced inflammation, make the skin less vulnerable to UV damage: oily fish, nuts & seeds, especially walnuts
Protein - maintains the strength of your skin: lean, high quality protein, including plant-based
Vitamin A / Carotenes - a natural sunblock and good wrinkle prevention: carrots, sweet potatoes, spinach, broccoli, red and yellow peppers
Vitamin C - prevent damage to skin cells: citrus fruits, broccoli and orange coloured fruit and veg
Vitamin B2 (riboflavin) - maintain collagen: anti-wrinkle: animal products, pulses.
Vitamin D - skin metabolism & growth: animal products, dairy foods, plus a winter supplement
Vitamin E - antioxidant protection against pollutants, free radicals & inflammation: salmon, mackerel, herring, avocados, sunflower seeds, walnuts
Zinc - inflammation regulation, new skin cells & healing: oily fish, walnuts, broccoli
Also, drink lots of water and wear SPF foundation / moisturiser everyday, all year round. And of course - keep out of strong sunlight or protect yourself properly. In addition, skin brushing is a great dead cell shedder, as is exfoliating with a natural mitt (make sure you wash it regularly).
An investment in nutrition will be much more worthwhile than any product you can buy over the shelf. And of course, it will benefit much more than just your skin!
If you have any specific skin issues, take a look at Dietician Imogen Tingay's blog and services.
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