Eating to feed your skin
posted by TransformHERS on 21 Nov 13, 12:56
Categories: Health
1. Choose good fatsHealthy fats play an important role in healthy skin. Omegas-3 is a natural anti-inflammatory which calms irritated and inflamed skin from dry environments common in winter. Foods high in healthy fats will help to keep your skin firm and supple as healthy fats are part of the cell membrane which act as a barrier to harmful compounds, and so waste products are transported out of the cell. Because the cell membranes hold in water, the stronger the cell barrier the more cells can hold in moisture, leading to plumper and healthier-looking skin. Healthy fats will ensure a plumper better hydrated skin with less scaly, flaky and dull areas.
Get omega-3 fatty acids into your diet by eating fatty fish like salmon, mackerel, herring, trout, tuna or sardines at least twice a week. If you are not a fish-lover, choose an omega-3 supplement, or try plant sources of omega-3 like walnuts, soybeans, flaxseed and flaxseed oil. And while upping your intake of good fats be sure to watch out for unhealthy fats, too. Trans fats (found in pies, commercially made biscuits and crisps, as well as saturated fats like butter, red meat and full-cream dairy) do not keep the skin’s health and integrity the way that unsaturated fats do.
2. Switch from simple to complex starches
Eating foods high in simple sugars will cause irregular blood glucose levels which may aggravate hormonal problems and fluctuations, leading to breakouts. Sugary foods are also the perfect food for bacteria and may cause an imbalance in intestinal flora, again predisposing us to inflammation and infections. A diet high in sugar foods may cause sugar molecules attach to the collagen present in our skin and cause a lack of radiance, puffiness, a loss of contours and firmness.
Complex carbohydrates on the other hand will keep your blood sugar levels stable and hormones happy around the clock. Another advantage of complex starches are that whole-grains are rich in selenium, a mineral which plays a key role in the health of our skin as it protects elastin, a type of protein that keeps skin firm and supple. So ditch the sugar and sugar-containing products like soft drinks, sweets, chocolates, baked goods and refined starches, and increase your selenium intake by adding wholegrain bread and cereals, oatmeal, tuna, cod, seafood, turkey, kidney, liver and Brazil nuts to your diet.
3. Time to detox
Antioxidants are molecules that help to stabilise unstable molecules called free radicals, which are formed during the process of oxidation. These free radicals damage cells and cell membranes. In an attempt to stabilise itself, a free radical will “steal” an electron from a stable molecule, causing even more instability and creating a dangerous chain reaction. Eating a diet rich in antioxidants protects your cells from damage. Diets lacking in fruits and veggies deprive not only your body but also your skin of nutrients needed for a healthy skin.
Strawberries, blackberries, blueberries and raspberries are high in antioxidants. Incorporate berries into your diet by tossing them into breakfast cereals, muesli or yoghurt. Buy frozen berries and add them to smoothies, or enjoy a few as a healthy snack between meals.
4. Up the ACE’s
Vitamins A, C and E play an important role in healthy skin.
Vitamin A Vitamin A is known for its role in skin integrity. Vitamin A is involved in cell differentiation, which means that it helps in the division of new skin cells, so it is great at improving the turnover of cells in the skin. Vitamin A also assists in healing and maintaining epithelial tissues, the largest of which is the skin. You can get vitamin A from foods rich in beta-carotene which the body converts into vitamin A. Eat liver, egg yolk and dairy products for vitamin A, as well as deep orange and green fruits and veggies, like pumpkin, butternut, carrots, sweet potato, spinach, mango, apricots, romaine lettuce, tangerine and papaya.
Vitamin C Did you know that sweet peppers, especially the green and red ones, contain as much as twice the vitamin C content of oranges? Vitamin C stimulates the production of collagen, a protein that is the underlying supportive structure of the skin. Vitamin C is also important in wound healing, and provides protection from harmful UV rays; it scavenges free radicals and regenerates vitamin E after it has been oxidised. Interestingly, vitamin C is also involved in making DNA, and protects vitamins A and E. Up your intake of vitamin C by eating sweet green and red peppers; apricots; citrus fruits like oranges, naartjies, grapefruit and their juices; kiwi; melon; tomatoes; green peas; Brussels sprouts; broccoli and cauliflower.
Vitamin E Almonds, almond oil, peanuts, peanut butter and peanut oil, avocado and avocado oil, sunflower seeds and sunflower oil are all rich in vitamin E, an antioxidant that protects cell membranes. Vitamin E also protects vitamin A from reacting with oxygen, which is what makes apples rot and metals rust – a process called oxidation. Vitamin E helps delay the aging of skin cells by reducing the production of an enzyme called collagenase, which breaks down collagen, causing skin to wrinkle.
5. Keep well hydrated
Keep your skin plump and hydrated by drinking enough fluids throughout the day. Water also helps cells move nutrients in and toxins out. Well-hydrated skin appears firmer and more supple, so aim for eight glasses a day. Add slices of lemon or orange, or mint for a refreshing drink. The main source of this fluid should be clean, safe water. Limit dehydrating drinks like coffee and alcohol as far as possible. Cut down on coffee or replace with decaf, and switch your normal tea for Rooibos. Other caffeinated products include chocolate and fizzy drinks.
By: Good Life Dietitians
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