6th September 2017 by Jess
The quest for beautiful skin, starts on your plate! Here are some nutrients which are needed for healthy skin, and the best foods to get them from.
When it comes to radiant beauty, our body’s internal biochemistry is a key influencer on how you look, feel and experience life and there are so many factors which can have a positive impact!
The way you nourish your body has an enormously powerful impact on the health and appearance of your skin.
Your skin cells are born at the bottom of the dermis into an arena where nutrients are either present or lacking. The “information” present in your body when your skin cells are created influences the health and appearance of these cells.
Our outer layer of skin is made brand new approximately every 28 days which means we have an incredible ability to alter the way our skin looks, feels and appears in a relatively brief period of time, simply by taking even better care of what we put into our bodies.
Your skin is a barometer of what is going on inside your body, and many skin conditions, from eczema to acne to signs of aging, can simply be a reflection of your body’s internal needs. Many of these needs are nutritional ones...
EFA’s are the rock stars of the skin world! They can be found in whole foods and they help to beautifully nourish your skin.
If your skin is dry, prone to inflammation (reddening of the skin) and frequently dotted with white heads and black heads, you may be lacking in EFA’s, nutrients that are crucial to the skin’s natural oil barrier.
Good sources: fish (mackerel, tuna, salmon) and nuts and seeds (walnuts, almonds, flaxseeds, chia seeds, hemp seeds).the benefits of almonds
The fourth most abundant mineral in the body and the mineral of beauty!
The health benefits of optimal magnesium intake include great energy (or certainly reduced fatigue), balanced electrolytes (which are essential for hydration and beautiful skin), good protein manufacturing in the body and the maintenance of healthy teeth and strong bones! What a mineral!
Good sources: green leafy veggies, tahini, seeds and nuts.
Zinc contributes to hundreds of processes in the body, plenty of which are reflected on the outside. It is particularly needed for wound healing, whether that’s a cut or the aftermath of a pimple; it helps the skin involved to heal and helps prevent scar formation.
Zinc is particularly important if you have acne as acne itself can be a symptom of zinc deficiency. Zinc helps to control the production of oil in the skin, and it also helps to balance some of the hormones that can be involved in driving acne.
Good sources: oysters, red meat and seeds – particularly sunflower seeds and pumpkin seeds.
Where do I start with this superstar nutrient? It is difficult to not play favourites with beautiful vitamin C! It does so many things for our health and beauty!
The health of your hair depends on vitamin c, as this vitamin supports the blood vessels that feed the hair follicles and is critical for circulation to the scalp.
Vitamin C helps the skin by reducing the damage caused by free radicals which are generated from over-exposure to sun or pollution and internal processes such as increased breathing at times of high stress!
Free radicals gobble up collagen and elastin, the fibres that support skin structure, leading to wrinkles and other signs of premature ageing.
Vitamin C is also involved in the production of collagen - not just the prevention of its breakdown - so for bouncy looking skin, dose up on vitamin C.
Good sources: think bright coloured fruit and veg – citrus fruits, red peppers, parsley, strawberries and pineapples!
Vitamin E is a powerful antioxidant that can penetrate through layers of the skin, assisting the body with the natural wound-healing process.
Vitamin E also helps to renew skin cells, making them stronger by reducing oxidative stress. When the body experiences oxidative stress (which happens throughout the day), cells can become weak and your skin may look dull.
Good sources: nuts, seeds and egg yolks!
To keep our skin plump and youthful, it’s important that we stay hydrated and listen to the signs our body gives us when it needs some extra hydration.
Fruits and vegetables are almost always over 70% water so the more of these we eat, the less we need to consume as fluid!
Herbal teas and soups also add up - a warm mug of soup or a chai tea when the autumn's creeping up is exactly what the body wants!recipe: carrot, coconut & tomato soup
roasted pumpkin and sunflower seeds with soy sauce
raw and blanched almonds, roasted hazelnuts and raw walnuts
poppyseed & onion sesame sticks, roasted pumpkin seeds and cheese flavoured cashews
a powerhouse mix of raw Californian almonds, pecans and cranberries
Belgian dark chocolate drops, pure pumpkin seeds and juicy dried cranberries
mini cocoa cookies, Belgian white chocolate, raw sunflower seeds and cocoa fudge
white chocolate buttons, blanched almonds, whole hazelnuts and raspberry fruit strings
milk chocolate coated honeycomb pieces, chewy sultanas and raw almonds
almond slivers, yoghurt coated sunflower seeds, raspberry fruit strings and lingonberries
raspberry fruit strings, raspberry cranberries, almond slivers and vanilla sponge drops
Cornish vanilla fudge, Belgian milk chocolate, chewy cranberries, blanched almonds
mini cocoa cookies, strawberry fruit drops, yoghurt coated strawberry pieces and raw almonds
our famous pop-it-yourself popcorn, with a touch of salt
our famous pop-it-yourself popcorn, with a little cracked black pepper
our famous pop-it-yourself popcorn, with a hint of sweetness
pure carrot crisps, wild rice sticks and hickory smoked almonds
salt and vinegar almonds and crunchy bruschetta
chewy bites with mixed seeds, dates and a touch of cinnamon
cinnamon dusted apple pieces, yogurt coated raisins and almonds
dried-not-fried beetroot crisps, pure sunflower seeds and jalapeno chickpeas
orange infused raisins, caramelised honey & cinnamon almonds and sponge drops
Belgian dark chocolate, orange infused raisins and roasted hazelnuts
hickory smoked almonds, rosemary crostini, roasted pumpkin seeds and mini basil breadsticks
soft dried apple, chewy raisins and caramelised honey & cinnamon almonds - a classic!
Belgian white chocolate buttons, almond and coconut flakes and amaretti drops
By Jess, graze nutritionist.
Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at jessipes.co.uk for even more.
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