Eat Your Way to Radiant Skin: The Ultimate Guide to a Glowing Complexion

Most people don't give their skin a second thought unless they're concerned about wrinkles. Skin does an excellent job of keeping your insides warm, shielding you from infection and radiation, and keeping you comfortable. There's also a lot you can do so your skin looks healthy and fresh. I'm delighted to say - avoid wrinkles without spending a fortune on anti-ageing products.

Continue reading to find out how.

Get rid of the bad guys

Alcohol, coffee, food additives such as flavourings and colourings, salt, sugar, and cigarettes are high in free radicals, which damage your skin. Ideally, eliminate them, but at the very least, decrease them as much as possible. 

Make yourself fat-friendly

Fish, avocados, almonds, and seeds contain essential fats that maintain cell membranes, making skin plump. If the word 'fat' raises a red flag for you, I want to comfort you that experts have now admitted that ‘'all of the fat makes you fat propaganda’ was wrong. Eating fat is essential for your health. 

Turn back the clock

Consume plenty of antioxidant-rich fruits and vegetables. These are essential for the entire body, not just the skin. They slow down the ageing and degradation of the skin. Cooking vegetables for long periods degrades enzymes, minerals, and vitamins and can produce skin-damaging free radicals, so consume them raw or lightly steamed.

Here are a couple of simple exercises: Make an effort to include at least one extra serving of vegetables in your evening meal every night this week. It would be best if you also attempted to 'eat a rainbow' over the week, which involves eating as many different colours of fruit and vegetables as possible.

Generally, each colour group comprises a unique set of plant compounds. Scientists now know that incorporating a range of antioxidants into your diet impacts how you look and feel.

Take a sip!

Keep skin cells plump, or your skin may appear shrivelled and dry, a long cry from the radiant glow you seek. Cells also require water to regenerate and remove waste products (toxins). Most people overlook the essential step, but the benefits can be dramatic. Aim for at least 2-3 litres daily, depending on the weather and activity level. You'll soon notice the difference in your skin.

Nutrients that are beneficial to skin health

Collagen synthesis requires vitamin C. Consume blackcurrants, red peppers, kale, collard leaves, broccoli, kiwis, oranges, courgettes, cauliflower, spinach, and citrus fruit.

Vitamins A, C, E, and selenium protect collagen and elastin fibres from free radical damage. Foods to include (in addition to the vitamin C and vitamin A foods listed above): Sunflower seeds, almonds, spinach, Swiss chard, papaya, mustard greens, asparagus, peppers, Brazil nuts, fresh tuna, some meats such as beef, turkey, and chicken, cottage cheese, eggs, brown rice, sunflower seeds, spinach, oats, and mushrooms.

Vitamin A aids in the regulation of keratin production. Dry, rough skin can come from a lack of vitamin A. Sweet potato, carrots, butternut squash, spinach, kale, collard greens, turnip greens, and romaine lettuce are all good options.

Vitamin D. In the presence of sunshine, skin cells create a molecule that is turned into vitamin D. It is necessary for several bodily activities, including immunity, blood sugar regulation, and bone health. It's challenging to get enough vitamin D from diet alone, so try to eat more sardines, salmon, tuna, swordfish, eggs, orange, fortified cereals, and get out in the sun daily!

Zinc is required for the formation of skin cells. A zinc deficiency can lead to poor skin healing, dermatitis, and rashes. Venison, fish, ginger root, lamb, lean beef, turkey, green vegetables, oats, nuts, sesame seeds, pumpkin seeds, yoghurt, and scallops are all great.

Fats are required for the formation of cell membranes. Due to lacking necessary lipids, cells dry out too quickly, resulting in dry skin. Oily fish (salmon, sardines, halibut, scallops), flaxseed, walnuts, soya beans, and tofu are all good choices.

Keep an eye on what you put on your body as well

The skin is the biggest organ in the body, covering an area roughly the size of a double bed. Everything you put on it soaks up, and what soaks up ends up in your bloodstream. So, if your shampoo, conditioner, or shower gel contains terrible chemicals like parabens or sodium lauryl/laureth sulfate, or if your body lotions or creams contain synthetic oestrogens that can mess with your hormones, you're feeding yourself synthetic oestrogens. Examine the ingredients on the label; they may be marked as paraben-free.

Discover how to deal with problematic skin

Acne, psoriasis, eczema, and other skin conditions can benefit from a customised nutrition protocol. This type of personalised diet needs isn’t discussed in the media. Adding a single 'superfood' to your diet will not work. On the other hand, a customised approach that addresses all of your skin and health concerns can make a significant difference.

In conclusion, achieving radiant, glowing skin begins in the gut, as a healthy digestive system is key to overall skin health.

If you want to learn more about how nutritional therapy can support your journey to a healthier you, book a free discovery call now.