Eating for beautiful skin

Often without intending, many of us instinctively assess an individual’s health and vitality through subtle nuances of skin colour, brightness, and texture. Through this habit, we derive descriptions of individuals appearing “a bit off colour”, “pale” or “green about the gills”. Because the appearance of skin really does reflect the inner state of physical health, it makes a lot of sense to look at maintaining beauty from within. A healthy eating plan, accompanied by regular exercise and sensible lifestyle choices will provide the best foundation for beautiful skin.

Sustainable and realistic

The best eating plan is one that can be maintained steadily, over a long period of time. It is absolutely essential to emphasise seasonal foods which provide wonderful tastes and pleasure. For those with some interest in food and nutrition, the information age has opened new horizons of cross cultural exchange and experimentation. It has never been easier to access such a wide selection of time efficient recipes and suggestions based on simple fresh ingredients.

With the exception of medically supervised programs for clinically overweight individuals, sustained calorie restriction and other types of dieting tend to have negative impacts on overall health and the appearance of the skin. Under the prolonged stress of significant calorie restrictions, skin is likely to collapse, resulting in the appearance of additional lines and wrinkles. When calorie restrictions result in nutrient deficiency, even at the mildest level, the rate of skin renewal may decline, exacerbating the problem.

Short-term detoxification

The unfortunate scenario of prolonged dieting should not be confused with the potentially positive effects of a short term detoxification fast. With the specific aim of eliminating toxins and enabling the organs to function more efficiently, short periods of liquid fasting can increase the rate of skin renewal, resulting in a clearer, and brighter complexion. Detoxification programs should always be devised and supervised by a fully qualified naturopath or equivalent registered health professional.

Water

Those who seek beautiful skin must drink plenty of fresh water, at least three litres each day. This amount is the minimum recommendation, and must be increased during warmer weather and periods of strenuous physical activity. During an average day, the body loses half a litre of water through the pores and as vapour exhaled during respiration. This quantity can increase to the point where more than a litre is expelled during an hour of strenuous aerobic activity. Interestingly, extremely fit individuals tend to lose more fluid, as their bodies become more efficient at cooling down. A significant quantity of water is also released each day as waste, filtering through the intestine and kidneys.

Water plays an essential role, enabling the body to utilise nutrients and to eliminate toxins. In the absence of sufficient water intake, the skin will dry out, and is likely to feel tight and uncomfortable. The best strategy is to drink a large glass of water each morning then continually replenish the body with regular sips of water throughout the day. It is generally not helpful using thirst as a guide, since this suggests that dehydration may have already occurred. The finest drinking waters are sourced from pollution free locations, mountain streams, underground springs, and the like.

Essential nutrients

A full complement of essential nutrients will ensure the natural beauty of skin is maintained throughout the lifecycle. Choosing a range of items from each of the important food groups is the easiest way to provide the body with the vitamins, minerals, and other compounds required for the normal growth, repair, and preservation of healthy skin. Selecting the freshest produce increases the quality and efficacy of each available nutrient. It is best to avoid stocks that have been stored for long periods since a portion of the available nutrients are likely to have become depleted. This fastidious approach to freshness should be combined with minimal preparation.

Fruits and vegetables are more nutritious when consumed raw in salads, mueslis, juices, and sandwiches. Try to have several servings of raw fruit and vegetables each day, with a wide range of colours, whenever possible. It is now understood that the brightly coloured ones contain more antioxidant and immune boosting compounds. Vegetables such as beetroot, sweet potato, broccoli, peppers, and carrots should be included along with fruits like kiwi, melons, pawpaw, passionfruit, and oranges.

Always be wary of produce treated with pesticide and preservative. While their appearance might seem superior to natural examples, they may in fact contain alarming levels of chemical toxins. For preservation of health, organically grown produce is the safest option.

Proteins

Protein is an important ingredient for beautiful skin. It supplies the body with amino acids which are the basic building blocks that promote cell development and integrity. Animal sources of protein are widely available. Regular portions of organic poultry, fish, and lean red meat can occasionally be supplemented with organic eggs, cheeses, and milk. Most vegetarians need to carefully monitor their protein intake. The best vegetable sources of protein are complex grains, pulses, nuts, and soya products.

Healthy oils

There are several examples of healthy oils which should always be consumed regularly to protect cell membranes and support the skins natural barrier function. Part of the protective capacity of these oils is their ability to limit the effects of inflammation which is a potential cause of degenerative ageing. Healthy oils include essential fatty acids known as Omega 3, 6, and 9. These oils are also necessary to transport the fat soluble vitamins A, D, E, and K throughout the body. The best source of Omega 3 is deep sea fish such as salmon, mackerel, sardines, and tuna. Omega 3 is also available from walnuts, and cold pressed flaxseed oil. Omega 6 is found in avocadoes, nuts, and sesame seeds while Omega 9 compounds are obtained from cold pressed olive oils.

Spirulina and sea vegetables

There are two foods which provide such a rich supply of important nutrients that they deserve to be highlighted as particularly beneficial to skin health and beauty. Spirulina is a blue-green algae sold at most health food shops. Rich in amino acids and beta carotene, it also contains many of the B vitamins and trace minerals that may be depleted through illness or stress. Spirulina can be taken in capsules or as a powdered supplement mixed with water, juice, or fruit smoothies.

Sea vegetables have been consumed throughout Asia for centuries. With a capacity to provide concentrated minerals in easily assimilated form, these foods will improve the texture and appearance of skin and hair. They also include alginic acid, a substance known to absorb and remove toxins from the body. Sea vegetables are usually purchased dried, and in processed sheets such as Japanese Nori.

Junk food

There are other foods which should be avoided by those wishing to maintain beautiful, healthy skin. High on the list are the convenience foods, snacks, and breakfast cereals with their saturated fats and high sugar content. Over a period of time, too many highly refined carbohydrates can result in damaged skin. This may initially be noticeable as a general dullness, sagging, wrinkling, and thinning. The best remedy is to replace the highly processed foods with those that are wholesome and close to nature.