Skincare and aesthetics treatments can help fight the signs of ageing, but your diet and lifestyle will have the biggest impact on your skin. Your body needs the right nutrients to create healthy skin cells and flush out toxins. Here are some secrets to eating for better skin.
GET FIVE PORTIONS OF FRUITS AND VEGETABLES A DAY
Fruits and vegetables are rich in vitamins and antioxidants that can prevent cellular damage. The simplest way to know if you’re getting the right balance of nutrients? The color. Nutritionists recommend the Rainbow Approach: make sure you get a green, orange, red and yellow fruit and vegetable every day. They also warn against believing in a “superfood”. While some food can give you many nutrients in just one serving, you’re better off taking a variety of fruits and vegetables rather than loading up on just one.
Vegetables always lose some of their nutrients when they are cooked, so consider making a green smoothie every day. Juicing can help extract the vitamins and minerals, but blending can retain the fiber that you need for good digestion.
DON’T FORGET YOUR VITAMIN C
Your body doesn’t store Vitamin C, so you need to get your daily dose every day. This is a very important nutrient that helps produce collagen and strengthens our capillaries, which feed our skin with oxygen. Since Vitamin C is heat-sensitive, it’s best to get this from raw sources like oranges, papaya, kiwi, strawberries, or quickly steamed broccoli.
Vitamin C is also a powerful antioxidant. Though a lot of skincare products contain this ingredient, it is more effective when ingested rather than topically applied. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin.
STOP CRASH DIETS
Crash diets and the cycle of losing and regaining weight will cause your skin to sag, wrinkle and develop stretch marks. You will also miss out on important nutrients, which will make your skin look dull and dry. Always take a balanced diet and take low-calorie but high-nutrient meals. Burn calories with exercise – which will also boost circulation, help detox, and give your skin a healthy glow!
CONTROL YOUR CARBOHYDRATES
High glycemic or high sugar diets have been linked to collagen loss and acne breakouts. You still need carbs, but get them from wholegrain sources. Skip sugary snacks and other hidden sources of sugar such drinks and sauces.
TAKE THE RIGHT KIND OF FATS
Your body needs essential fatty acids, which moisturize the skin and protect it from damage. Get it from the good sources such as avocados, fish, nuts and seeds. Omega-3 fats found in salmon and plant oils also help the body produce anti-inflammatory compounds that can fight eczema, psoriasis and acne.