Diet is one of those things that we all know is vital for our health, but we have to also remember that beautiful skin starts with what goes into our bodies. Eating the correct balance of foods gives your body the nutrients it needs, but it also feeds your skin so it stays supple and free from blemishes. No matter how much we try to resist, our skin gets older, resulting in wrinkles and age spots over time. So while we all need to embody healthy habits when it comes to sun exposure, we have to treat our skin by optimising our nutrition. Here are a few things that we can all benefit from.
Polyunsaturated and monounsaturated fats provide essential fatty acids, which act as a moisturiser for the skin, which improve elasticity. The best sources are oily fish, seeds, nuts, avocados, and olive oil, basically all of the good stuff that is part of a Mediterranean diet. You can easily buy olive oil online of a high quality to drizzle over your vegetables and fish.
Selenium is one of the lesser-known antioxidants. Vitamins E and C are essential for our skin because they protect the skin from oxidative damage and help our skin to heal properly, but selenium works alongside these antioxidants to support your immune system. One easy way to increase your intake of selenium is to eat brazil nuts. Four nuts provide the recommended daily intake of selenium, but you can also use them as part of a salad alongside other seeds that are rich in vitamin E. If you don’t like Brazil nuts, eggs, fish, broccoli, and tomatoes are all high-quality sources of selenium.
Your skin needs moisture so it can stay flexible. The recommended amount is approximately 6 to 8 glasses of water every day. Mild dehydration can cause your skin to look slightly tired, so either water or any type of fluids that counts towards your daily allowance is worthwhile. Also, remember that certain fruits and vegetables will also count towards your water intake because they contribute some fluids, but can also contain minerals to increase the rate you hydrate your skin.
Phytoestrogens are chemicals found in plant foods and have a similar structure to oestrogen, which has been found to keep our hormones in the right balance. You can find phytoestrogens in fibre such as vegetables, fruit, and whole grains, but you can also find them in soya bean products like tofu.
Zinc is found in fish, whole grains, poultry, seeds, shellfish, and nuts, and is involved in the sebaceous glands in your skin which will help to repair skin damage and keep your skin supple and soft.
Finally, if you really want to make your skin glow, you have to avoid rapid yo-yo diets. Crash diets will have a major impact on your skin, which causes stretch marks and wrinkles. It’s important to lose weight gradually so your skin has the time to adapt.
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