The skin is the largest organ of the body and has the role of protecting our organs from infections, pollution and ultraviolet rays. Our skin undergoes several changes throughout life including regenerating the outermost layer – the epidermis every 27 days, for this regeneration cycle, a constant supply of nutrients and energy are required. These nutrients are absorbed from our diet. What you eat can either boost your skin health or leave your skin feeling dry/irritated. Including essential nutrients and having a well-balanced diet, helps your skin get the necessary ingredients to maintain optimum skin health.
Here are four nutrition tips to help you “Uncover” your beautiful skin:
- Eat a diet rich in oily fish
Some examples of oily fish include salmon, mackerel and tuna. Oily fish are a great source of Omega 3, which leaves your skin feeling supple, thick and moisturised. Omega 3 is also anti-inflammatory, therefore, if you have skin prone to acne and inflammation, try to incorporate atleast one-two portions of oily fish in your weekly diet.
- Beta carotene
Sources of beta-carotene include sweet potatoes and carrots. Beta-carotenes are rich in antioxidants and help increase the skin’s defence against UV radiation, however, sunblock is still essential every day. Carrots and sweet potatoes are also sources of Vitamin C, which helps skin heal a lot faster.
Incorporate beta-carotene into your weekly diet for essential vitamin absorption, some simple ways include adding carrots to stir-fry, using them as snacks with peanut butter or with hummus.
- Nuts and seeds
Nuts and seeds such as almonds, walnuts and chia seeds are great examples of essential fatty acids. Essential fatty acids cannot be produced by our bodies, it is therefore important to incorporate them in your diet. Nuts and seeds are also great sources of Omegas 3 & 6 and Zinc which helps skin heal a lot faster and fights both bacteria and inflammation.
Easily add nuts and seeds to your diet as snacks in between meals, in smoothies, yogurt bowls.
Water plays a vital role in digestion and circulation and in turn the absorption of nutrients necessary for our bodies. Drinking adequate water daily, helps maintain skin elasticity by keeping cells hydrated and moisturised preventing the excess production of sebum which could then lead to acne. Water also helps get rid of excess toxins in urine.
Keep hydrated by drinking 8 glasses of water daily.
Do you incorporate the nutritional tips above in your lifestyle? Let us know in the comments below.