A healthy nutrient enriched diet is an important aspect in skin health in conjunction with a good skincare routine that includes prevention with daily application of UV protection.
Whilst a balanced diet will achieve overall health these foods will help to achieve optimal skin health.
1. Nuts contain Vitamin E, which helps hold in moisture giving a plump hydrated complexion.
2. Brazil nuts are a rich supply of Selenium, an antioxidant known to work alongside vitamins A and C to boost the immune system. A diet rich in selenium can protect against melanoma, sun damage, and age spots. Other sources are seeds (sunflower, chia, pumpkin), wheat germ, and meat.
3. Carrots contain Vitamin A, a powerful antioxidant that helps maintain good vision, teeth, and bones, while ensuring normal skin cell development and firm skin tone.
4. Parsley high in Vitamin K, which helps skin heal itself and promotes elasticity and good skin tone. Also loaded with vitamins A and C, parsley can cleanse the urinary tract and kidneys, while clearing blemishes and reducing redness. Parsley’s volatile oils have antibacterial and antifungal properties that disinfect pores and prevent acne.
5. Whole grains are Packed with Fibre, whole grains are good for reducing the inflammation. They stabilize blood sugar levels and reduce insulin spikes. Whole grains contain zinc, which repairs skin damage, maintains smoothness and suppleness, and regulates sebum production. The B-vitamin biotin found in whole grains assists skin cells in processing fats, without which skin becomes dry and scaly.
6. Berries are high in Vitamin C, a great antioxidant that will make skin smooth and taut by boosting collagen production. Vitamin C supports the immune system and helps skin to heal properly. Berries are also lower in sugar than many other fruits.
7. Water a very important nutrient to keep your skin hydrated and clear. Herbal and green teas are also good.
Stay Away from a refined grains and sugar, research suggest they trigger breakouts. By boosting the body’s blood sugar too quickly, the pancreas produces extra insulin to bring those levels down, which also triggers production in the sebaceous glands. These make sebum, a good oil which flushes out dead skin cells and keeps our skin lubricated via pores, but too much of it results in jammed pores, whiteheads, and blackheads. Dairy products also triggers sebum production, while some vegetable oils (safflower, sesame, corn, sunflower) promote inflammation.