The Recipe for Glowing Skin
Ever wondered how different foods affect our skin?
We all know that food has a huge impact on the way we feel, but we often forget the impact it has on our skin. Given that our skin is the largest organ in our body, various internal troubles like digestive issues, inflammation, stress and hormonal imbalances are bound to show through the skin[1]. Just like our muscles require protein and carbohydrates to aid recovery after exercise, our skin needs an abundance of nutrients too…all of which we get from a balanced diet.
However, before we get to the point, it’s important to acknowledge that while food and nutrition have a huge impact on skin health, there is no miracle food or diet that will totally remove blemishes or leave you with absolutely flawless skin. Various environmental and genetic factors also play a role in determining skin health. Our aim is to teach you how to nourish your bodies from the inside out, by consuming a variety of whole foods.
Protein
We often associate protein with muscle growth and post-workout meals, but that’s just the tip of the iceberg. The protein we eat plays an important role in building amino acids which are then reused to create collagen, elastin and keratin, 3 proteins essential for maintaining skin support, elasticity and protection[2]. The Australian Dietary Guidelines recommend consuming at least 2 serves of oily fish per week. Not only is this a great source of protein but also omega 3 fatty acids[3]. Prefer something more on the sweeter side? Try adding a couple tablespoons of peanut butter to your meals/snacks for an extra 8 grams of protein!
Omega 3 Fatty Acids
Various foods such as flaxseeds, chia seeds, walnuts and salmon all contain a high omega 3 fatty acid content. These fats are essential, which means our bodies cannot make them. Therefore, we need to ensure we’re consuming enough from our diets. Consuming an adequate omega 3 intake helps reduce collagen breakdown and inflammation. Try adding our Chia and Flaxseed Sprinkle to your next granola bowl for an added boost of omega 3!
Sweet potatoes, Oranges & Carrots
Ever wondered what gives these fruit and veg their vibrant orange colour? Well that’s all thanks to Beta-caretone. Beta-caretone is a nutrient found in plants which is converted to Vitamin A in the body. Vitamin A plays an important role in protecting against UV damage and encouraging healthy skin cell production. This vitamin limits collagen breakdown and stimulates cells which are responsible for creating the tissue that keeps skin firm and healthy[4].
Tomatoes
Tomatoes are a great source of antioxidants, including both Vitamin C and Lycopene. Lycopene is a particularly powerful antioxidant which gives tomatoes their bright red pigment. Lycopene acts to reduce the inflammatory response to UV damage by preventing the effects of free radicals, which can damage collagen and block pores, leading to breakouts[5].
Water
We couldn’t possible write an article about skin health and not mention water! We all know that we should be drinking 8-10 glasses of water each day, but what does it actually do for our skin? Water acts as a moisturiser from the inside out. Consuming enough water helps our kidneys and liver function correctly and remove harmful toxins from the body, therefore improving our complexion. Sick of drinking litres or water each day? Try adding a few slices of cucumber or lemon to jazz it up!
Our Go-To Glowing Skin Products
- LSA Blend
- Dried Cranberries
- Cacao Nibs & Cacao Powder
- Chia and Flaxseed Sprinkle
- Tahini
- Oven Baked Muesli
- Coconut Granola
- Peanut Butter
[1] https://nutritionstripped.com/how-to-get-healthy-skin-for-life/
[2] https://my.clevelandclinic.org/health/articles/10978-skin
[3] https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and
[4] https://www.canyonranch.com/blog/beauty/the-skin-benefits-of-vitamin-a/
[5] https://thefoodmedic.co.uk/2016/01/eat-your-way-to-glowing-skin/
https://thefoodmedic.co.uk/2016/01/eat-your-way-to-glowing-skin/
https://thefoodmedic.co.uk/2016/01/eat-your-way-to-glowing-skin/
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