While this blog is sharing skin care routine, tips, treatments and products, it is also about adopting and sticking to a healthy skin diet. Have you heard the saying ''Healthy from the outside starts from the inside"?
You probably have a favorite cream, serum or treatment, but do you know that what you put in your mouth is as important as the products you apply on your skin?
Our skin has the ability to constantly shed older cells and replace them by younger ones. This process requires steady supply of key nutrients and eating a balanced diet.
If you want to give your skin a boost, read on for my 7 'from-the-inside-out' tips for maintaining a healthy skin diet.
Let's get started!
1. Rainbow plate
Fruits and vegetables form the foundation of a healthy skin diet. They contain powerful antioxidants that protect the skin from the damage caused by free radicals.
What are the free radicals? Those are toxic byproducts of the way we live and the environment we live at. Factors that cause the support the formation of free radicals are smoking, stress, pollution, sun exposure, unhealthy diet.
Those bad boys can cause significant damage to living cells and tissues in a process called 'oxidative stress.' The vitamins and minerals the body uses to counteract oxidative stress are called antioxidants.
And what are the best sources for antioxidants? That's right - fruits and veggies.
Not only are they antioxidant bombs, they also have little to no fat and no added sugars, which makes them perfect if you want to keep a check on your waistline.
Furthermore fruits and veggies are source of essential vitamins and minerals that are needed for the prevention of diseases.
To have a healthy skin diet, always aim for a colorful plate of fruits and vegetables, rich in antioxidants.
Here are a few of my favorite - carrots, peppers, pumpkin, tomatoes, kale, spinach, papaya and avocado.
Which are your favorite? Tell in the comments below.
2. Avoid Sugar
Sugar might not be food with most nutrients, but how is it bad for the skin?
Well, sugar is in the group of simple carbs. When consumed simple carbs are being digested very fast, which cause your insulin levels to spike, which subsequently leads to inflammation throughout the body.
And inflammation is not good for your body, nor for your skin... Here is what happens: inflammation produces enzymes that break down collagen and elastin, which results skin, fine lines and wrinkles.
When digested the sugars permanently attach to the collagen in your the skin. The process is known as glycation and can cause skin conditions like acne and rosacea.
Plus the more sugars you eat, the more likely it is for you to develop insulin resistance. This perse is a serious condition which causes not only skin- but over-all health problems.
Hope I have convinced you ditch the sugar and enjoy more fruits instead.
3. Dairy and the Breakouts
I know that the topic is controversial, so please note that I am talking from my point of vies, experience and the research I have done.
A 2005 article in the Journal of the American Academy of Dermatology examines the diets of 47,355 women and concludes there is a possible association between dairy and acne. The dermatologists' hypothesis is that the hormones in the milk might be playing a significant role in excess sebum production.
Furthermore, milk cows are often given bovine growth hormone (BGH) to increase milk production. This means that milk they give also contain the hormone.
According to this study, when consuming milk containing BGH, you risk to get your own hormones off balance. Boy do hormone imbalances trigger acne!
So if dairy triggers your breakout (it did with me), milk, cheese and yogurt don't fit in your healthy skin diet.
You can switch to plant milk. There are awesome milk alternatives out there - my favorite are rice and out milk.
4. Vitamin E
Vitamin E is an essential nutrient with anti-inflammatory properties.
It support the immune system, cell function, and skin health. It’s a strong antioxidant fighting the free radicals coming from unhealthy food and toxins in the environment.
UV light and sun exposure reduce vitamin E levels in your skin. So the more vitamin E you give to your body, the easier it will deal with the UV damage to your skin.
Vitamin E is even used to widen blood vessels, reducing the risk of blood clots.
Aging is another factor that decreases the levels of Vitamin E in your skin. That's why you need to source it from outside.
Luckily vitamin E is available in many foods and is so easy to add it in your healthy skin diet.
Here are a few awesome Vitamin E containing foods to add to your diet: broccoli, spinach, avocado, almonds, hazelnuts and seeds.
5. Sip on Green Tea
Have you heard of the beauty benefits of green tea?
Let's have s look:
In the form of beverage, cream, or mask, the list of the benefits of green tea is endless. Enjoy!
6. Spice it up
I love using various spices in my kitchen and for me they go beyond adding flavor to my food. I like them both fresh and dried, it's like a meal isn't complete without a final aromatic touch.
Some of my favorite are parley, rosemary, timian, mint, basil, cumin, turmeric, ginger, cinnamon and chili.
Spices have medicinal properties that naturally heal and rejuvenate your skin. These same spices pack a ton of antioxidants that can help you in the battle against free radicals.
Experiment with the spices and flavorings until you find a combination that suits you best.
If you have favorite spice or a beauty hack - please share it in the comments, I would love to hear it.
I promise to get back to the spices in a future article and make a decent list of the most awesome ones and discuss their benefits in depth.
7. Fermented Veggies
Fermented vegetables are soooo delicious!
Have you tried kimchi, sauerkraut or pickled cauliflower?
They are full of probiotics (beneficial bacteria) that enhance your digestion and gut environment.
You probably think 'how is the gut linked to my facial skin appearance?'
Imbalances in the gut ecosystem (the microorganisms living in and protecting your digestive system) are one of the biggest triggers for skin problems. If your gut is healthy, you’re less likely to have internal inflammation that leads to skin inflammations.
You can make your own or buy fermented vegetables from your local health food store.
If you want me to share my recipes for fermented veggies, just leave a comment below 🙂
Not a fan of fermented veggies? You can also benefit from coconut yogurt, which is also a fermented food (and it's dairy free ;).
Your diet plays an important role in your over-all health and so to your skin's appearance. To promote glowing and younger-looking skin, eat green vegetables and fresh fruits, nuts, and stay hydrated.
Having a very poor diet will lead to having a poor skin health. Malnourishment leads to changes in the skin, hair and nails. Supply your body with varied diet containing fresh fruits and veggies, but don't forget proteins and good fats.
Spice your food up and add drinking a cup of good green tea to your daily habits.
I hope you enjoyed this one and if the healthy skin diet topic excites and you want to hear more - be sure to check my article about alkalinity.
Stay healthy and take skin care