Through thick or thin, you need nutrition for healthy skin

This largest organ of the body, the skin, doesn’t only protect us from germs; it regulates body temperature too. But very importantly, it is an indicator of what is taking place inside our body.

The skin can actually be telling you something about underlying health problems. If your detoxification organs; one such, the liver, are overloaded, it is the skin which has to do the extra work.

All those rashes we often see on people – acne, eczema, and rosacea – it is the skin trying to eliminate toxins from the body. For many older people, the lines around the mouth and eyes also tell their own story.

Natural products feed your skin

Many older people look at the fresh young faces of children and remember, too, when they had healthy, wrinkle-free, glowing skin. Too soon it is gone and the skin is dry, wrinkly, grey, and tired.

The sad thing is that many people are led to believe that healthy skin can only be achieved when you spend a fortune on expensive facial creams.

The manufacturers of these products know that they’re involved in a multi-billion dollar business and their miracle creams are doing precious little – just swelling the coffers of the manufacturers who go a-skipping and laughing all the way to the bank.

Many well-read people are realizing the truth and they’re looking at ways to pamper their skin naturally.

It is why many people, whether their skin is normal, dry or oily, are starting to look at botanical plant derived creams for their skins that are free from artificial fragrances, chemicals, and synthetics.

There are some foods that can actually damage the skin by causing inflammation, redness and angry breakouts. A toxic body begins to show telltale signs in the quality of the skin.

This applies to junk food too. If you’re overloaded with toxins, your complexion will be telling everyone this. Then again there are some foods that are so beneficial to the body they have to be good for the skin too.

When it comes to skin, what you put in is what you get out – and that’s food. But let’s look at some other important things for good skin:

• Regular exercise keeps your skin glowing and detoxed through sweating.
• Stress reduction prevents breakouts and allergies.
• Enough sleep heals the skins, preparing it for the next day.
• Avoiding air conditioners and a polluted environment which dry out the skin.
• Cleansing the skin with gentle, natural products.
• Drinking plenty of water: Skin health starts with hydration and an adequate intake of pure water.

  Dehydrated skin is wrinkled, lifeless, and it also has an unnatural color. Puffy eyes are an indication of an accumulation of toxins, but this can be made right when you start drinking adequate amounts of water.

  Water is a superb way to hydrate the body, and eating fresh vegetables and fruit is highly beneficial, as many of them have high water content.

  In fact, a varied diet with protein, carbohydrates and plenty of fresh fruit and vegetables is the cornerstone of healthy skin.

• Watching our diet:
• Our diet is certainly going to be devoid of vital nutrients if we’re eating highly refined, over-processed foods.

  Unfortunately, even some of our fruits and vegetable can lack minerals because they’re grown in depleted soils and insecticides have been used on them.

• Although it isn’t always possible because of finances or unavailability, essentially we need to be eating organically grown fruits and vegetables whenever possible.

  This is because fresh organic fruits and veggies are rich in those nutrients which are so important for the skin – vitamins A, E, C, and selenium.   If this isn’t always possible, it may be necessary to take vitamin and mineral supplements.

  Having said that, you can’t just reach for any supplement bottle simply because the claims on the container may not be verified by scientific evidence. For a supplement to be of use, it needs to first be researched and then taken at the right dose.

• When you think about which food to eat for optimal skin quality, vitamins C and E can support the skin’s natural fight again free radical damage.

  Rich sources of vitamin C include citrus fruits, spinach, broccoli, raw nuts, and avocado. Vitamin C has a marked effect on skin quality. Vitamin E is effective when taken with selenium.

  Soils, where our fruits and vegetables are grown, are often depleted of selenium, so then it becomes advisable to take a nutritional supplement. If you want to take a natural form of vitamin E, choose d-alpha tocopherol. Also, foods high in vitamin A are also good for skin protection and repair.

  You’ll find vitamin A in dark orange vegetables such as pumpkin, carrots and sweet potatoes as well as dark green veggies such as spinach. Remember, too, that another superb source of vitamin A is cod liver oil.

• Critical to skin health and in fact for the entire body is omega 3 essential fatty acids which are available in the form of fish and fish oils.

  It can contribute to giving skin that plump, dewy appearance.

• Eat organic, raw foods where possible.
• With most vegetables and fruits, eat the skins.
• Steam your vegetables instead of boiling them.
• Eat brown, unpolished rice.

If you can’t bear to go without sugar, cut out refined white sugar and use brown sugar

Avoid foods with additives such as colorants, preservatives, and flavorings. Colorants used to make food look more attractive are bad for our health and skin and are found in processed foods such as confectionary, jams, biscuits and soft drinks.

Flavor enhancers too, such as monosodium glutamate, found in gravy powders, for instance, are also harmful, being high in salt.

Conclusion

Many people just aren’t prepared to ‘swallow’ that changing the way they eat can have such an impact on the wellbeing of their skin.  Taking good care of your skin is feeding it from within and cleaning it on the outside.

That doesn’t mean expensive commercial creams that are advertised.

It really means a change from within – it’s the way you eat. Changing the way you eat doesn’t only benefit the skin, but the entire body. The promise of a visible difference in the appearance of the skin might seem too easy and too good to be true.

But it’s the honest truth – you can actually eat the ‘wrinkle-free’ diet, and what’s more, by eating more raw fruit and vegetables, you’ll begin to witness facial radiance and firmness with the bonus part being that you will feel wonderful too.

Your body will do the walking with an extra skip in it, but your skin will certainly do all the talking!

People are willing to spend a lot of money to make sure that their skin is flawless. After all, regardless of your color, healthy skin will always be attractive. Beyond the aesthetics, a skin that is actually healthy can greatly help in protecting your body against most ailments. There are many factors that can affect skin health, but what you eat matters a lot. Optimal nutrition is one of the keys to keeping your skin healthy and glowing. This article will educate you on how you can use nutrition for healthy skin (and a healthier you overall).

Nutrients for healthy skin

1. Vitamin A - This vitamin is one of the most powerful antioxidants out there, busting free radicals that accelerate aging and make you more prone to diseases. Aside from this, Vitamin A promotes healthy skin by triggering the production of collagen, a protein that is a critical building block of skin (and other forms of connective tissue too like cartilage and bone). Aside from promoting skin health, Vitamin A is also particularly good for improving eyesight. Foods rich in Vitamin A include oranges, carrots, sweet potato, and squash.

2. Vitamin C - This vitamin is highly popular because of the multiple health benefits it provides. While it is mainly known as an immunity booster and for prevention of diseases such as scurvy, Vitamin C is actually a very good skin health booster as well. It is a skin-health booster thanks to its antioxidant properties. Studies also showed that people who consume adequate Vitamin C daily have less wrinkles and other age-related skin problems. You can get your daily fix of Vitamin Ci by consuming berries, citrus fruits, and most vegetables.

3. Vitamin E - As another powerful form of antioxidant, Vitamin E would help in eliminating free radicals that can cause premature destruction of your skin. Vitamin E is also linked to staving off other effects of aging such as target organ damage and cancers. You can get your daily fix of Vitamin E by consuming foods such as avocado, almonds, hazelnut, spinach, and sunflower seeds.

4. Omega-3 Fatty Acids - A type of unsaturated fat, omega-3 fatty acids have earned a reputation for being a healthy form of fat. This fatty acid has a positive effect on skin health because of its ability to reduce inflammation, a common cause of destruction of skin tissue (as well as other tissues in the body). Regular omega-3 consumption also reduces the incidence of inflammatory diseases (ex.: arthritis) and cardiovascular disease. Some great natural sources of omega-3 fatty acids include fatty saltwater fish (ex.: tuna, sardine, salmon), walnuts, canola, and flaxseed.

5. Selenium - This mineral that only a few people know about actually plays multiple essential roles in the human body. Found in trace amounts, selenium has a protective effect against most cancers, and is particularly effective in reducing your risk of skin cancer. It is also particularly effective in maintaining the skin’s elasticity, something that is a must for retaining the youthful look and function of skin. Foods that you should include in your diet to ensure your daily fix of selenium include fish, eggs, shrimp, tomato, and broccoli.

Diet or supplementation?

People have been debating about this for ages. Is diet more effective than supplementation or vice versa? If you would ask me, that would be asking the wrong question. I would not say that one option is better than the other. In fact, you can use both to actually reach your health goals, not just in keeping your skin looking youthful. There’s no better option as either one can be beneficial for your needs.

An argument can be made that the best way to get your fill of nutrients is thru food. This opinion is relevant because natural food is packed with whole nutrients that are more readily assimilated by your body. In a lot of cases, this is also the more cost-effective option. A lot of people complain about the steep prices of supplements, and you can avoid that cost altogether by eating healthier. If you would check out our examples, most foods containing skin health ingredients are readily accessible. All you have to do is to eat them regularly.

However, there are some instances when partaking of such food is either difficult or impossible. Some ingredients may not be locally available or are too expensive to acquire. In fact, certain nutrient deficiencies are actually caused by lack of access to food containing the nutrient in question. This is where supplementation can actually be very beneficial. These products can help you get your daily needs for nutrition when your diet doesn’t allow it. A lot of these products are formulated in such a way that it contains your daily needs in a single tablet/capsule, so it is highly convenient, too.

Healthy skin goes beyond nutrition

It is possible that you have an adequate supply of all the nutrients we mentioned in this article. However, that alone is not enough to guarantee that your skin will have that youthful glow you’re seeking regardless of age. You will need to make some extra effort to ensure that your skin stays healthy. Here are some tips that will perfectly complement your newly-optimized nutrition plan.

1. Manage your stress - While stress is basically unavoidable due to our lifestyle, there are many ways to ensure that your stress would not build up to the point that it would kill you. Ways to manage your stress include improving your time management, setting aside time for rest and relaxation, and having a more positive attitude.

2. Avoid excessive sun exposure - While your skin is built to protect your body against the ravages of the elements, sunlight is quite a formidable foe to overcome. Excessive exposure to direct sunlight (specifically its UV rays) can damage your skin and even make you more prone to skin cancer. Limiting your exposure to direct sunlight and using appropriate sunscreen will help protect your skin.

Can nutrition improve your skin health? Absolutely. Is it going to be enough? No, because there are more factors that affect skin health. Will the effect be instant? No, because you need to stay committed to healthy practices to ensure optimal skin health. Put these practices to good use and your skin will glow full of life sooner than later, regardless of your age.