EAT YOUR WAY TO GORGEOUS SKIN

There’s so much that goes into preserving our skin and overall health.  Diet plays an important role in increasing  longevity.  What you put into your body will eventually reflect outwardly.   

I’ve always been concerned with optimising my health through lifestyle choices. A healthy lifestyle, with a diet full of fruits and vegetables has always been at the forefront.  I definitely believe that a clean diet has impacted the way my skin ages.  

As the  old saying, “ you are what you eat.”  If your diet consists of junk food, high amounts of sugar, and lots of salt, I bet your skin won’t look that great in 20 years. Not to talk of what it will you do to your insides. Changing one’s dietary habits can be hard for those who were raised eating junk food. But with a few changes, and incorporating  certain foods into your diet you can not only improve your skin, but boost your health as well.

WHAT ARE SUPERFOODS?

Superfoods is a marketing term that is used to describe foods with a variety of health benefits. Superfoods are nutrient dense, unusually rich in antioxidants, healthy fats, fibre, and phytochemicals.  They are mostly plant-based, but also include some fish and dairy products.

7 SUPERFOODS FOR HEALTHY GLOWING SKIN

​​Avocados
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Avocados are a well known superfood with an abundance of healthy fats.  They are high in  poly- and monounsaturated fatty acids, such as omega 9s. Omega 9s keep your skin barrier moisturized, giving you noticeably hydrated and healthy looking skin.  Omega 9s increase the skin’s firmness, regenerate damaged skin cells, reduce redness, and soothe irritation.

​Avocados are also packed with antioxidants such as carotenoids and vitamin E, which help combat free radicals, and protect the skin from photoaging.  As we age, the skin losses elasticity and the dermal water content decreases, which can cause sagging. Avocados help prevent transepidermal water loss and the loss of skin elasticity.

​​Almonds

Almonds are a natural source of 15 nutrients, adding them to your diet is an excellent way to boost your nutrient intake.  Almonds are high in healthy fats, vitamin E, fibre, protein, magnesium and manganese. They also contain iron, zinc, calcium, potassium, and phosphorus.   

 The content of  unsaturated fats in almonds promote cell function and nerve signaling. These fats also help maintain skin cell structure, protect against environmental aggressors and bacteria.  The vitamin E and zinc content provide protection from UV rays, and inhibit the formation of cancer-causing compounds.

Who knew that just a hand full of almonds everyday can help you live longer and maintain your overall health? In a study published by the New England Journal of Medicine showed that people who ate nuts such as almonds, at least  7 times a week had a 20% lower  all-cause mortality rate (death from any cause) than people who did not eat nuts. 

​Salmon
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Salmon is one of the most nutritious types of oily fish, known for its myriad of health benefits.  This superfood, although not plant based, is packed with protein, fatty acids, vitamins, and minerals. Consuming salmon on a regular basis has wondrous effects on the body, both inside and out.

The omega 3 content in salmon does wonder for the skin, making it soft and supple.  The polyunsaturated fatty acids helps repair damaged skin, reduces inflammation, protects the skin from harmful UV rays, and hydrates the cell membranes.

Blueberries
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Blueberries are well known for their antioxidant properties, and have become a top choice among superfoods.  These tiny berries are bursting with  phytoflavinoids, potassium, and vitamin C. 

They are not only good for the skin, but can help with cognitive performance, motor function, and ward off age related diseases. Blueberries also help maintain brain longevity, and sharp memory. Eat blueberries to lower your chances of developing Dementia or Alzheimers. According to a study by The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, blueberries can even help  make the inevitable aging process much smoother overall. 

If you want beautiful skin, then the high antioxidant content found in blueberries will help you attain it.  All you have to do is eat them. Antioxidants help fight and neutralize free radicals. These nasty culprits can damage skin cells and break down collagen, which cause fine lines and wrinkles.  

Blueberries are also loaded with vitamin A, which helps normalize the sebaceous glands.  These glands are responsible for producing and secreting oil in the skin. Eating blueberries is helpful for those with oily, acne-prone skin.

​Kale 
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Eating kale helps improve your skin health.  This superfood is a great source of vitamins and minerals. Kale is king of the green leafy vegetables, and contains high amounts of vitamin A, C, and K. Try adding it to salads, fresh juices, or even steamed as a side dish.  It will  help detoxify the body and skin, and  boost your immune system.

The Vitamin C content in kale helps to build collagen fibres while protecting against free radicals, which slow down the aging process.  Eating kale can also help repair skin tissue, because of its high vitamin A content. 

Kale also contains vitamin K. Vitamin K tightens the skin, reducing fine lines and wrinkles. It is also good for people with dark circles, as vitamin K removes deep pigmentation.

​Green Tea
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Drinking green tea is a great way to fight against the signs of aging, and protect against skin cancer.  This youth enhancing elixir is packed with powerful antioxidants and vitamins, giving it unique regenerating powers. Green tea is the way to go, if you’re looking for radiant, healthy skin.  

Green tea works wonders on the skin.  It has a multitude of antioxidant, anti-inflammatory and anti-microbial properties.  The antioxidants in green tea revitalize dying skin cells, making dull skin look healthier while defending against free radicals and the signs of aging. 

Thanks to Vitamin B2, green tea can help you maintain a youthful appearance.  Vitamin B2 is responsible for maintaining collagen levels, and improving the skin’s firmness. 

Flaxseeds
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Sometimes good things come in small packages. Do not underestimate the power of flaxseeds. These tiny powerhouses are packed with nutritional value.  They contain an abundance of antioxidants, B vitamins, fatty acids, fiber and lignans. 

Flaxseeds are the highest plant-based source of omega 3 fatty acids. These fatty acids help decrease dryness, keeping the skin well moisturized and smooth.  The lignans and antioxidants in flaxseeds help prevent fine lines and wrinkles, by maintaining collagen levels and increasing firmness. 

If you want healthy skin, try adding flaxseeds to your diet. Add a tablespoon of flaxseeds to your smoothie, or take flaxseed oil on a daily basis to reap the benefits.