Foods Good For Healthy Skin Includes Water!
In part one we looked at what fruit provides and how vitamin c and other antioxidants are hard at work helping skin recover and renew.
Here today we’re considering essential fats, minerals and last but certainly not least, the wonder of drinking plenty of water, which few of us actually do.
If you haven’t already, you might want to read Part l of Food That’s Good For Healthy Skin – go on, I’ll still be here when you get back and then you have the complete picture so far.
Here we go then…
Fat Is Fine – Yes Really
Polyunsaturated and monounsaturated fats are good for us and we need to include them in a healthy diet, the only problem with these fats is overdoing it and that’s not so easy unless you eat a lot of processed food.
Fish, nuts, seeds and avocados all provide our bodies with essential fatty acids nicely packaged up with a healthy dose of vitamin E, which is a vitamin many of us are woefully short of.
Fatty acids are nature’s moisturizer and will help keep your skin young and supple, they are important in other ways too. Omega-3 and omega-6 are essential fatty acids and like those above cannot be made by our body, they have to be ingested.
Oily fish, walnuts, linseed and rapeseed oil are all good sources to turn to, but if you don’t eat enough of these foods then do invest in omega-3 and 6 supplements. These stimulate the body to produce anti-inflammatories which for obvious reasons are going to help with a lot of skin conditions including acne, psoriasis and eczema.
Mind Your Vitamins And Minerals
Selenium works alongside and in some case as a conveyer of other antioxidants such as vitamins E and C.
In other words if we don’t have sufficient Selenium then our bodies find it difficult to use other vitamins and minerals, so it really is important.
There’s also now sufficient scientific evidence that Selenium helps to protect against sun damage, skin cancer and age spots – which is not to say throw away the sun cream, far from it, slather it on whenever the sun threatens to shine on you!
Folks with thyroid issues often have skin hyperpigmentation as well as other skin problems and they frequently lack Selenium – I have Graves disease and had a thyroidectomy several years ago, so on this I do now know my stuff!
Though you can buy Selenium supplements I really wouldn’t – taken orally like this they can and do cause some bad belly upsets, I think I took one and that was enough, it caused digestive system havoc and a lot of pain. Much better to eat a selenium rich diet and the best sources to go for are fish, shellfish, eggs, wheat germ, tomatoes and broccoli.
The fastest and most efficient way to input Selenium is to eat four or five Brazil nuts every day – these on their own will provide the recommended daily amount for a healthy adult. Oddly enough Granola containing lots of other seeds like flax and pumpkin or sunflower are also Selenium rich.
Believe me, a salmon and broccoli bake is a far more pleasant way to get the Selenium into your system as is chopping and adding Brazil nuts to muesli for breakfast – that’s your daily need sorted for the day.
I’ve started to eat nuts at mid-morning or a Granola bar instead of a cake or couple of biscuits and while it’s a bit early to know whether the skin is improved for it, my waistline sure is!
While on the subject of minerals, Zinc is essential to skin and cell repair, it supports the immune system and helps with the correct working of your sebaceous glands. Sebaceous glands produce our own natural oil supply, so keep Zinc topped up. Poultry, fish, nuts, shellfish and lean red meat all provide Zinc. so eating a balanced diet should have you covered.
Water Yourself Daily
Well our bodies are pretty much the same and if we don’t drink enough water then we dehydrate – it really is that simple.
Eight glasses a day, preferably of mineral water – more in hot weather – and you’ll do several positive things to your body at the same time.
You’ll help your skin and kidneys flush toxins away. You’ll make sure your brain has enough water to perform at its best and you’ll plump up your skin.
Even a small lack of fluids will have a significant impact on skin, leaving it looking tired, dry and slightly stretched. If you get fed up with water – and I do, herbal or fruit caffeine-free teas are very good, as is green tea.
Just taking one of these today and making small positive changes to your diet, can have a visible measurable impact on your skin, but remember you need to stick with it for at least six weeks before really seeing a difference (read more about why here) the real improvements are after the five layers of epidermis have all renewed through and dietary changes made five months ago really come into their own.
You can’t escape that what we eat and drink is what feeds our skin – ultimately a glowing clear complexion starts in the grocery store.
I’ve had some emails asking about books I know of which look at food and diet in a holistic way.
The only one I have is this Liz Lipski Digestive Wellness book – there are now four editions each better than the last.
I bought the first edition several years ago when my husband became an insulin dependent diabetic. It also offers advice on autoimmune diseases like Graves.
The book makes fascinating reading and I’ve altered our diets considerably as a result of what I’ve learned – probably quite a bit of Lipski’s advice has found its way onto this site through reading her work, and though presented in a very different way, she must deserve some of the credit.
Some criticize vagueness in some areas but the truth is not everything is scientifically proven – sometimes things just work. Eventually they become recognized as the right thing to do and then someone goes on to provide the evidence.
Even more confusing, is that we are all so different in body chemistry that what works for one, isn’t good advice for another – not everyone can eat nuts – others can’t eat seafood.
Take from this kind of book what you can and what applies to you and try things – you never know until you do it for yourself.
I highly recommend it if you want to know more about how what you eat and drink affects you, plus what you can do to improve it. However, Digestive Wellness is far more a holistic health book than purely about skincare and beauty, so not necessarily a book everyone will want to sit down and read through.
I hope you’ve found something here today in this or the previous post to help you in your journey to an awesome glowing complexion – now go get a drink of water!