By: Dr. Masoud Esfahani
Skin cells are repeatedly shedding the old and displaying the new. What you eat, supplies those new skin cells and affects your skin’s appearance. The old adage ‘you are what you eat’ has never been truer when referring to your skin. To put your best skin forward, you need to replenish it from the inside out, with these approaches:
Get Your Fruits And Veggies In
The recommended daily intake is five serving sizes of fruits or vegetables or both. They hold antioxidants responsible for aiding the skin and protecting it from cellular damage by harmful free radicals. If you are not aware what free radicals are, they are what is in pollution, smoke of any kind such as cigarettes, and sunlight, just to name a few. Sweet potatoes, carrots, and pumpkins (notice that they’re all orange?), all contain Betacarotene for healthy skin glow. And spinach, kale, and papaya all have Lutein, a potent antioxidant critical for normal cell development and skin’s healthy tone.
Nutritious, Acidic Vitamin C
You are going to notice a lot of overlap in what to eat in this article, fortunately. Like the fact that sweet potatoes, papaya, broccoli, guava, kiwi, oranges, blueberries, and blackcurrants are also good eats, and they contain Vitamin C. This is another super antioxidant in and of itself, necessary for skin’s radiance as well as its responsibility for healing blemishes and promoting collagen production to strengthen capillaries supplying the skin.
Give me an E! Vitamin E
Avocado, almonds, hazelnuts, sunflower seeds, and even corn oil are your Vitamin E super-suppliers. This is one more antioxidant that fights cell damage and generates new refreshed skin’s growth.
Get Your Selenium Up
Here come more antioxidants. This one works best with vitamins C and E, to boost that immune system of yours. An improved and healthy immune system with the help of Selenium equals increased chances of keeping off and fighting skin cancer, sun damage, as well as age marks. This part will surprise you and make you go to the grocery store to get yourself Brazil nuts. It only takes 4 of these nuts to serve you the recommended daily dose to keep your antioxidant level optimal with Selenium. Don’t go buying vitamin pills, get your nutrient straight from the source for best body use. More rich sources are all fish and shellfish, broccoli, tomatoes, eggs, and wheat-germ.
Try to Maintain a Steady Healthy Weight
Losing and gaining weight lots of weight, especially multiple times in life, can take its toll on the skin. It leads to wrinkles, sags, and stretch marks. Also, try to abolish crash dieting. Over an extended period of time, it leaves holes in your daily requirement of nutritional intake, which of course reflects on the appearance of your skin.
Fats Are Your Friends
Fish, nuts, avocados and seeds are good examples of good, monounsaturated and polyunsaturated fats. They are vital fats that act as moisturizers to supply your skin from the inside out. In addition, these fatty acids come with vitamin E linked with them, which we already mentioned its benefits.
Ever Heard of Phyto-Estrogens?
These are common in plant type foods. Found in soy beans, flax seeds, whole grains, a plethora fruits and vegetables, they keep your skin looking supple, and work to maintain hormone balance in your body.
Improve Your Omega-3 Intake
Chances are, you’re already consuming enough omega-6 fatty acids. Your body needs a proper ratio of omega-3 to omega-6 constant intake. Both omega-3 and omega-6 fats cannot be made by the body on its own and absolutely have to be consumed first through diet. Foods highest in omega-3’s are oily fish such as wild salmon, and plant sources such as walnuts, flaxseed oil, rapeseed and linseeds. The way in which this essential fat functions in the body is by reducing inflammation, which prevents inflammatory skin conditions such as eczema and psoriasis.
Eat Carb’s for a Balanced Diet, but Aim for Low-GI Carbs
Beans, dried seeds such as yellow split peas and lentils, porridge and other slow-releasing carbohydrates are critical for your general and skin health. They discharge sugar into the blood stream little by little, giving you a steady supply of energy and leaving you satisfied for longer. High GI carbohydrates to stay away from are almost everyone’s guilty pleasures, such as biscuits and sugary drinks. These cause a spike in internal insulin production if one is not generally diabetic, which inhibits collagen for the skin and accelerates fine line production over time.
Zinc is More Important Than You Think
Nuts, seeds, shellfish, all fish, lean red meat, poultry, as well as whole grains are rich in zinc. Zinc has many properties, but the one involved in skin benefits is that it repairs skin damage, leaving your appearance blemish-free, smooth, and youthful. It is also imperative in natural functioning of the sebaceous glands under your outer skin layer, responsible for producing oil. This is like another one of your body’s natural moisturizer producer, so keep up your consumption of it regularly.