Feed your Skin!

13 Oct

Your diet contributes a great deal towards making you beautiful, so you should really take care with what you eat the months before your wedding. If you want skin that looks young and supple and has that healthy natural glow, you need to start by paying attention to what type of food you are putting into your body. Some of the most essential things to include in your diet are:

– Omega-3: Oily fish like salmon, shellfish, sardines and tuna contain omega-3 fatty acids that will help to hydrate and nourish your skin. If you´re not keen on fish, an alternative option is to eat flax seeds, almonds or walnuts.

– Zinc and Calcium: Both these minerals help in eradicating impurities. Zinc is found in oysters, turkey, seafood, eggs and milk. Calcium is good for your bones but it helps in clearing your skin too. Try calcium rich foods like milk, cheese and yogurt, but go for the low-fat versions, of course. These foods not only remove blemishes but reduce wrinkles as well.

– Vitamin C: Vitamin C helps in the build up of collagen, which reduces wrinkles. When your skin has more collagen it retains its elasticity, and wrinkles take longer to form. Peppers are the best source of vitamin C. Other good sources include oranges, grapefruit, kiwi, mango, strawberries and papaya.

Antioxidants: Strawberries, blueberries and blackberries are all rich in antioxidants. They help protect cell structures and prevent oxygen damage by clearing free radicals out of your body. Eat them alone, toss them in cereal or add them to the sides of other dishes. Sweet potatoes and tomatoes are also good options.

– Vitamin A: This vitamin is great at improving the turnover of cells in the skin so your skin gets renewed more quickly and always looks fresh. Brocoli is a great source of vitamin A along with spinach, carrots, mango and dairy products.

– Selenium: This is anti-aging, improving the skin at a cellular level. It´s found in whole wheat cereals, bread, turkey, brazil nuts and cottage cheese.

– Iron: Some people have poor skin because they don’t have enough iron in their diets. If you´re concerned that you’re too pale or you have dark circles under your eyes then you may need more iron. It is  very important for weight loss too as your body needs iron to produce red blood cells, which are required to oxygenate and burn fat and calories! Good sources include liver, lean red meat, mussels, sesame seeds, oat or wheat bran and eggs.

– Vitamin E: This can be found in sunflower seeds, papaya, olives, avocado, hazelnuts and wheat germ oil. It´s famous for it´s antioxidant activity and is vital in protecting skin cells from ultra violet light, pollution, drugs, and other elements that produce cell damaging free radicals as well as reducing water loss.

It´s also important how you combine these foods because, for example, your body can´t absorb iron and calcium at the same time whereas iron (from non-meat sources such as eggs) needs vitamin C so your body can absorb it properly. Calcium should be taken with vitamin D (found in eggs, certain cheeses,oily fish, soy products, etc..) to make sure you get all it´s benefits.

It´s equally as important to avoid certain foods… You should reduce your intake of caffeine, alcohol, bad fats, white starch, processed meals, salt and sugar to maximize the healthy benefits that your skin is getting from the intake of these other good foods, after all it´s only for a few months before your wedding 🙂

Your liquid intake is also really important. If you´re bored of drinking water all the time you can also try:

– Green tea: As it´s made from unfermented leaves, green tea reportedly has the highest level of polyphenols. Many studies have shown its ability to help in the anti-aging process, along with lowering cholesterol and fighting several types of cancer.

– Black tea: Made from the same leaves as green tea, it also contains theaflavins and thearubigens that can also contribute to your health. It contains more caffeine than green tea though so be aware of when you drink it.

– Pomegranate Juice: This fruit contains a high level of antioxidants and is wonderful as a juice. It has many health benefits and is even available as a tea, coffee, or supplement.

Lots of skin benefits can also be found in spices such as basil, cinnamon, clove, ginger, rosemary, cumin, saffron, oregano, nutmeg and thyme. Most of these are a fantastic source of iron and antioxidants. You can also make great body and facial scrubs with them (more on that next week!).

Here´s to wowing everybody with your glowing skin! 🙂

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One Response to “Feed your Skin!”

  1. lilly October 23, 2011 at 12:03 #

    I had no idea about the iron bit..

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