The common culprits that inhibit your skin from looking its best are, as you must have guessed, fatty and sugar-laded, processed food, including fast food and convenience food. When incorporating skin-loving food into your daily diet that supports the skin from within, you're allowed to indulge along the way every now and then.
1. Leafy greens are true nutrient boosters for our bodies
Leafy greens contain a host of various minerals, fibre and phytonutrients that are beneficial for the skin and the hair. They are high in different vitamins, such as vitamins A, B, C, E and K. Chlorophyll, which is actually responsible for the photosynthesis of plants, supports the fight against impurities: it accelerates wound healing, reduces pimples and refines the pores. Spirulina is a fantastic leafy green option that is high in chlorophyll. Spirulina powder can easily be incorporated into smoothies.
Regardless of whether you opt for spinach, kale, field salad or rocket, it's always best to get in a healthy mix of what you like best. Enjoy these leafy greens in salads, smoothies or as a simply steamed side dish.
Note: it is essential to chop leafy greens into bite-size amounts in order for the body to absorb the full spectrum of valuable nutrients. Be sure to use a powerful blender when making smoothies and do not overcook the greens when incorporating them into a steamed side dish - this will result in a drastic decrease in their nutrient content.
2. Water, water, water
Our skin requires a lot of moisture whether from external or internal sources. Hydrating the body preserves skin elasticity, prevents wrinkle formation and boosts skin radiance. Fruits and vegetables that have high water and low sugar content support these effects. Watermelon, papaya and cucumber are great raw-snack options or smoothie components.
3. Regional superfoods
Carrots are known for their excellent properties: they contain beta-carotene that the body transforms into vitamin A. They enhance the body's ability to shield itself against sun exposure and can, for instance, be incorporated into your meals daily during winter. This helps to keep the negative effects of sun exposure at a minimum during summer. It traps any free radicals that are formed as a result of UV rays thereby slowing down the signs of skin aging. Note: vitamin A and beta-carotene are liposoluble and should always be combined with plant oils, e.g. add a small amount of linseed oil to a carrot salad or smoothie containing carrots.
4. Go nuts!
Nuts, walnuts in particular, perfectly complement any skin-loving diet. They contain a combination of vitamin E, which protects the cells, magnesium, iron, zinc and calcium - panthenol acid, specifically, ensures the skin appears smoother.
Tip: a handful of nuts are incredibly healthy and double as a quick and easy office or work-from-home snack. Simply mix them to your liking and add them as a topping to salads, soups, pasta, etc.
5. Antioxidants - the secret behind youthful-looking skin
Local berries and apples, for example, are high in antioxidants that can support the skin from within:
Blueberries are high in vitamin C that stimulates collagen production. Even the pigments that lend raspberries, blackberries and strawberries their beautiful colour are excellent antioxidants that sustainably protect the skin and restore glow!
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