Skin, Smile & Systemic Health Snacks
- Annette Matthews
- Feb 7, 2021
- 4 min read
Hello foodie.
I have a few hints and tips for you, your skin, smile and systemic health, and we are starting off with what you eat!
You are what you eat!
Anybody else feel like a chocolate, red wine, giant, cheesy crisp marshmallow? Just me?
Next week I am stepping up my own lifestyle up a level, and focussing more on my own diet and health.
But let's take a look at the effects of certain foods on our skin and systemic health just to give us (well me) that extra incentive!
What you eat can and will have a direct impact on how you look. If you're not utilising super skin foods for glowing skin and instead consistently noshing on processed foods or those high in sugar and fat and devoid of fibre, it can show up in the form of dull skin, more often than not with other issues like acne, dryness, oiliness, or dark under-eye circles.
SUPER SKIN FOODS UNCOVERED
All Skin Types
Ginger: Ginger is best known for its antioxidant and anti-inflammatory properties that are found in the root of the spice
Chia seeds: A savvy smoothie ingredient, sprinkling these into your morning meal means you're netting one of the richest sources of omega-3 fatty acids
Omega-3 fatty acids help provide building blocks for healthy skin cell function and new collagen production to keep the skin strong and creating collagen and elastin
Tomatoes: These bad boys are one of the best sources of lycopene, an anti-aging antioxidant that may also help prevent heart disease.
Rosacea sufferers give this one a miss.....
Oatmeal: Swap sugary cereals or cereal bars for a bowl of plain oats in the morning and your skin will thank you.
This food is low on the glycemic index, a scale that rates foods containing carbohydrates according to how much each food increases blood sugar
Foods with a low glycemic index [are better] because starchy foods [that are high-glycemic] increase blood sugar, promote inflammation, and have been shown to be associated with acne breakouts
Lactose Free Probiotics
Probiotics are great for your skin, digestive system, and bloat control
Try Lactose free options where possible
Artichokes: Artichokes contain the flavonoid silymarin.
This is an antioxidant that can protect the liver and help clear blemish-prone skin.
Try pairing it with spinach, another acne-fighting food
Sweet potatoes: Sweet potatoes are a great option because of their high levels of vitamin A. Vitamin A derivatives have been shown to help reduce oil production in the skin, and are used to treat acne. Carrots are another fabulous vitamin A option
Everything in moderation folks
Cinnamon: This winter spice is great all year round for stimulating circulation and blood flow, which will undoubtedly bring oxygen and nutrients directly to the skin.
Avocados: Hello GOOD fats
High levels of healthy oils and vitamin E, both of which are found in avocados, provide the building blocks for healthy skin cell function
This could also help our barrier function and keep oil production under control
Sardines: Sardines are an excellent source of vitamin B12 and selenium.
B12 plays a major role in skin cell reproduction, and when you're lacking the vitamin, it often causes dry, patchy skin.
Selenium is necessary if you want your body to produce an antioxidant called glutathione, which is vital to help the skin's barrier function.
If that wasn't enough, Sardines are packed with phosphorus, protein, vitamin D, and omega-3 fatty acids, all of which play important roles in keeping your skin hydrated and glowing.
I am adding these to my breakfast lunch and dinner list!!
Salmon: OMEGA fatty Acids
Sure, we hear this all to often that it's good for heart health, but those fatty acids also contribute to the production of collagen and I don't need to tell you how important that stuff is!!
Egg whites: How d'ya like your eggs in the morning ?
In addition to giving your body a dose of healthy protein that it needs, egg whites are high in both the lysine and proline (amino acids), as well as collagen itself.
These AMINO ACIDS are crucial to help our collagen and elastin stores- Vegans can choose nuts as a source of lysine.
Quinoa: Riboflavin rich Quinoa powers your skin's elasticity and the production of connective tissue
Helping smoother, plumper, happier functioning skin.
Spinach: Leafy greens like spinach, kale, and collard greens, along with broccoli and Brussels sprouts, are rich in vitamin K, a powerhouse nutrient when it comes to improving blood circulation and coagulation.
Spinach is also loaded with zinc
Anti inflammatory, antioxidant and anti ageing what more could we want!
Adding a balanced diet to any skin health plan will make a huge impact on your overall outcome.
Being mindful of what we put on and what we put in will naturally enhance the results of ANY skin plan.
Think how you can add them to your daily do.
Much Love
Annette x
References
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