The skin is the largest organ in the body, with a total area of about 2 square meters. The skin protects us from microbes and the elements, helps regulate body temperature and permits the sensations of touch, heat and cold.
Skin has three layers:
Epidermis – The epidermis, the outermost layer of the skin, provides a waterproof barrier and creates our skin tone.
Dermis – The dermis beneath the epidermis, contains tough connective tissue, hair follicles and sweat glands.
Hypodermis – the deeper subcutaneous tissue (hypodermis) is made of fat and connective tissue.
Other components of the skin include blood vessels, sebaceous glands, sweat glands, hair follicles, collagen, elastin, keratin and melanocytes.
Is your skin prone to dryness and irritation and unsightly outbreaks of spots or redness. We are increasingly suffering from ‘Sick Skin’ – a phenomenon caused by stressful modern lifestyles, poor diet and lack of exercise.
Diet especially is very important for a healthy skin. The healthier the foods that you consume the better your skin will look. However the reverse is true as well. The less attention we pay to what we eat may show problems cropping up with our skin. You could have sallow skin, dry skin and older looking skin. If your diet is missing certain foods for healthy skin other even more serious skin conditions can result like acne, eczema and dermatitis.
The foods in your kitchen are just as important for keeping skin soft, smooth and glowing as the creams in your bathroom. Good nutrition is the fundamental building block of healthy skin. The natural ingredients in food help do everything from speed the phase of exfoliation to protect skin from the UV damage that causes brown spots and wrinkles.
The recipe for complexion perfection starts with a well-rounded diet of healthy fats, sufficient protein and lots of fruits and vegetables. It is important to understand that we need to eat whole foods because they contain lots of nutrients, phytochemicals and enzymes that work synergistically to keep us healthy and our skin healthy.
10 Foods to eat for glowing Skin
- Fatty Fish – Fish like salmon, mackerel, sardines and anchovies are high in Omega3 fatty acids have incredible beauty benefits including glowing skin.
- Red Bell peppers – Contains more skin boosting Vitamin C than oranges. Vitamin C is a precursor to collagen production and is also an antioxidant.
- Spinach – Not only does spinach give you strength but it is also a major anti-ager. It is rich in beta carotene which is converted to vitamin A. This nutrient is crucial for allowing proper moisture retention in the epidermis, helping to prevent wrinkles and remove dead skin.
- Avocado oil – Avocados contain good amounts of vitamins A, D and E and Omega 9 fatty acids. All of these nutrients help to even out skin tone over time when added to your diet regularly.
- Eggs – One of the key ingredients is sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function. Sulfur is also necessary for the production of collagen and keratin which help create and maintain shiny locks, strong nails and glowing skin.
- Garlic – Truly one of nature’s best medicines, garlic also helps prevent breakouts and maintain clear skin. To make the most of its naturally antibiotic compounds, its best to crush or chop garlic and leave on the cutting board for a few minutes before cooking.
- Pumpkin seeds – These are packed with zinc as well as vitamins A and K and omega 3 fatty acids which are important for producing sebum ‘your skins natural oil’ to protect and repair skin.
- Pineapple – This sweet treat is high in vitamin C and the enzyme bromelain, which is known to be an effective skin softener, Drinking pineapple juice and munching on the fruit helps the body synthesize collagen, which supports skin structure, while vitamin C and amino acids aid in cell and tissue repair giving you a youthful appearance.
- Oysters – They are a great source of dietary zinc which is really important for the growth and function of skin cells.
- Walnuts – These nuts have omega 3 and 6 fatty acids and protein which help body retain moisture and give skin a healthy looking shine.
10 tips for radiant skin
- Sun and Skin – Apply sunscreen with SPF of at least 15 that blocks both UVA and UVB rays. Since a lifetime of sun exposure can cause wrinkles, age spots and other skin problems you have to protect your skin from the sun.
- Sweat it out – Exercise regularly. Running, jogging and swimming will give your body the necessary blood circulation and also accelerate the cleansing process of your entire body. You will notice a glow on your face after working out.
- Sleep – Try to sleep at least 7 to 8 hours every night. If you don’t get enough shut eye your skin gets tired just like you. It sags and you get bags.
- H2O to the Rescue – Hydrate yourself. Drink lots of water at least 2 liters. Also eat fruits and vegetables with high water content such as watermelon, cucumber, orange, strawberry, and cantaloupe.
- Manage your stress – Take time out for yourself and try to avoid stress as much as possible. Stress causes your body to produce cortisol and other hormones making the skin more oily. Practice stress management techniques like breathing exercises, yoga and meditation.
- Good skin care plan- Have a good skin care regimen. Tone, moisturize and exfoliate. Remove make up before sleeping.
- Try coconut oil – Virgin coconut oil has the ability to restore and rejuvenate damaged skin. It heals, repairs and leaves your skin radiant.
- Healthy diet – Eat foods rich in vitamin C and nutrient rich superfoods like kale, broccoli, spinach, celery, cucumber, ginger and beets. These can also made into juices. Eat fresh fruits, greens, sufficient protein and vitamins. A diet rich in vitamin C and low in saturated fats and sugars promotes radiant skin.
- Vitamins B and D are key – Vitamin B not only increases blood flow to your cells but is also integral to skin generation and slowing the signs of ageing. Vitamin D deficiency can make the skin sallow and more prone to congestion and breakouts.
- Try detox – The outside of your body reflects what is going on inside it. Sin conditions develop when the skin cannot do its job of eliminating toxins efficiently. Talk to a health care professional to find a detox program that works for you.
A healthy diet and good skin care regimen can take you pretty far when it comes to keeping your skin beautiful but we could all use a little help and supplements are an easy way to support your already healthy habits. However make sure to check with a health practitioner if you are taking prescription drugs or pregnant or trying to get pregnant before you start any new supplements.
Supplements that keep your skin healthy
- Fish Oil – Omega 3 fatty acids DHA and EPA support collagen production, reduce symptoms of rosacea and eczema, regulate your skin’s moisture balance and improve the overall appearance of your skin.
- Vitamin A – Reduces sebum production and maintains protective tissue
- Vitamin D – Between the ages of 20 and 70 your body loses 75% of its ability to create vitamin D. This vitamin is crucial to epidermis cell replenishment, repair and metabolism which keeps your skins moisture locked in and supports its immunity and can minimize acne and dark spots.
- Zinc – Reduces the inflammatory response in acne prone skin, almost as effective as antibiotics in killing acne bacteria and it’s a powerful antioxidant.
- Vitamin C – It protects us from free radicals and creates collagen, supports cell strength and combats wrinkles, spots and dullness.
- Vitamin E – another antioxidant, vitamin E is anti-inflammatory and important to healthy cell turnover and UV protection.
- Glucosamine – This amino acid can help minimize fine lines, decrease wrinkles and hyperpigmentation.
- Coenzyme Q10 – Helps neutralize free radicals and keep cells in tip top shape while supporting collage and elastin production.
Ultimately to have good skin you need to take care of both your inner health and also the outer. While looking after your skin externally is important for long term healthy skin the internal environment is even more essential.