Water – dehydrated skin appears duller, dry, older and less plump. Water is essential to produce new cells. Remember the skin is made up of 70% water, you will dramatically increased your chances of having healthy skin by drinking adequate amounts of water.
Vegetables – are full of anti-oxidants, they help combat free radical damage. This will help keep the skin youthful and also hydrate it. Vegetables also contain plenty of fibre, aiding in the removal of toxins which results in healthier clearer skin. Always choose a variety of colours when choosing vegetables to ensure optimum vitamin intake. Red, yellow and green peppers, tomatoes, celery, sugar snap peas and cauliflower are just some that should be included regularly. Carrots are a great option for anti-oxidant purposes. Eating a raw carrot a day is also good for boosting immunity. Don’t forget your greens, kale, broccoli, spinach, asparagus and tenderstem are key vegetables to healthy skin.
Fruit – is packed full of anti-aging anti-oxidants. This, also will help keep the skin youthful and hydrate it. Fruit contains plenty of fibre, aiding in the removal of toxins which results in healthier clearer skin. Always choose a variety of colours when choosing fruit to ensure optimum vitamin intake. Try to include as much blueberries, blackberries, black cherries and grapes as you can. Strawberries and raspberries are also considered top fruits for healthy skin. Fruit is a great blood sugar balancer, try to include small amounts of protein with it to further balance. If having fruit for breakfast this is really important.
Fish – is a wonderful source of protein. Protein is essential for the skin, especially for the production of collagen. Fish is an ideal protein choice as it is low in saturated fats (bad fats). Oily fish is a rich source of omega 3 (essential fatty acid/good fats), which helps keeps the skin youthful and plump. Some protein choices can contribute to inflammation in the body, fish has the opposite effect. It doesn’t promote an inflammatory response, but it also has a positive anti-inflammatory effect. This is an ideal choice of food for those with skin conditions such as exema, dermatitis , acne and rosacea. Fish that are rich in omega 3 are, salmon, fresh tuna, mackerel, kippers and sardines. For healthy skin and especially if you have dry or inflamed skin, eat oily fish twice a week. Large fish such as tuna, swordfish and marlin can contain high levels of mercury, limit consumption of these.
Nuts and Seeds – contain omega 3 and omega 6 (essential fatty acids), vital to healthy skin. They also are rich sources of zinc and other trace minerals, good for skin immunity helping fight bacterial infections. Nuts and seeds have a good fibre content aiding detoxification through the bowel, this literally means that less elimination is through the skin, resulting in clearer skin. Nuts and seeds make great protein snacks, helping stabilize blood sugars when combined with fruit. Good choices are sunflower seeds, pumkin seeds, linseed/flax seeds and sesame seeds. Peanuts are not technically nuts, they are a bean and not as nutritious as the other varieties mentioned. In relation to calories, yes they do contain fat, but unlike saturated fat which gets stored as fat in the body, oils from nut and seeds are put to very good use.
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