Nutrition Tips for Beautiful Skin

Our skin is a reflection of our internal health, when we have skin conditions this can be an indication of either internal toxicity, mineral deficiences, inflammation or oxidative stress. Our best way to combat these is with nutritional rich foods as well as foods high in anti-oxidants. The best thing you can do to ensure a healthy skin is to have fruits and vegetables abundant in your diet as they supply water, minerals and phytochemicals that promote radiant skin1,2

Skin is not only an envelope protecting the inner body, or a membrane that allows exchange between exterior and interior of the body. It also serves as a mingling point between the outer world and inner self, and between body and soul. Miru Kim

Water
The most important item we consume daily, water is vital for cellular health. Drink at least half your body weight in ounces of pure, clean water.

Benefical Minerals
Zinc is a mineral that is exyremely important for the skin(foods include oysters, sunflower and pumpkin seeds), helping control oil secreation and helps form collagen. Silica (foods include cucumber and unrefined grains) is another mineral that is necessary for creating strong connective tissue, if lacking in silica the skin starts to sag and show signs of wrinkles. Selenium (found in whole grains, fish, brazil nuts and eggs)works with vitamin E to control free-radical cell damage that causes premature aging. Anti-oxidants are richly found in food such as blueberries, goji berries, cacao, black berries and corriander.

Benefits of sulphur containing foods
Sulfur is known as a beautifying mineral that aids in detoxification. Foods such as eggs, which are also high in other skin beneficial nutrients (zinc, vitamin A & E, biotin, selenium, and B vitamins), and radishes, also good for detoxifiying and high in other skin nutrients (zinc, vitamin C, phosphorus, and b vitamins); are great for skin health.

Beneficial vitamins
These include Vitamin A, C, E, K and B complex. Vitamin A & E also provide some sun protection when applied topically as well.

Turmeric
Turmeric has been shown to help with Psoriasis and Vitiligo, due to it’s anti-oxidant and anti-inflammatory properties 3.  Recent studies show that curcumin has the ability to enhance granulation tissue formation, collagen deposition, tissue remodeling and wound contraction 4. Include turmeric to foods such as to hummus, brown rice, meat dishes, make a turmeric latte & shakes. Be sure to use a pinch of black pepper and some good fats/oils with the turmeric to enhance the absorption of the curcuminoids.

Coconut Turmeric Paste: Make a paste with coconut oil and turmeric and apply to regions of the body that display psoriasis, acne and/or eczema. Rub this in and let dry and let sit over night and then wash off real good in the morning. Warning – this can partially stain the skin with a yellow/orange tint. For more on the beautiful health benefits of Tumeric please link to Health Ambition and our previous Tumeric blog.

Include lots of Good Fats
Fats provide structure to our cells allowing them to be flexible and fluid, without the right fats cells can’t function well. Use lots of coconut oil, avocados, sesame oil,  olives and extra virgin olive oil and grass-fed butter/ghee instead.

Cut the sugar
Stay off of sugar and grains, these increase glycation and create more inflammatory damage that effects the skin tissue.

At Vitalise Health we use ingredients in our skincare that have all these essential nutrients included, for example our moisturiser has cucumber hydrosol which is full of water, silica and vitamin C. Order one of our sample packs today and see for yourself how nourishing they are for the skin.

References

1. Pizzorno, J and Murray, M. The encyclopedia of healing food. London; Piatkus, 2005: pp 507

2. Weaver, L. (2013). Beauty from the inside out: Enhance the gifts nature so gracefully gave you. Little Green Frog Publishing

3. Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal, 15(1), 195–218. http://doi.org/10.1208/s12248-012-9432-8

4. Akbik, D., Ghadiri, M., Chrzanowski, W., & Rohanizadeh, R. (2014). Curcumin as a wound healing agent. Life Sciences, 116(1), 1-7. doi:10.1016/j.lfs.2014.08.016