A Rising Warrior

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In combination with a healthy lifestyle and thorough skincare routine, diet helps to improve the appearance of skin.

 

Below are some key nutrients to help you eat your way to radiant skin!  #nomnomnom

 

 

Omega 3:

Lack of essential fatty acids, like omega-3 fats and gamma-linolenic acid (GLA) can contribute to dry, scaly skin.  Ummm no thank you.

 

High sources of Omega-3 are found in salmon, seabass, tuna, omega-3 fortified eggs, flaxseeds, chia seeds, hemp seeds, walnuts, and soybeans.

 

Vitamin A:

Lack of vitamin A can cause skin to become dry, rough and scaly.

 

Top sources include sweet potato, winter squash, kale, turnip greens, carrots, red peppers, spinach, romaine lettuce, cantaloupe, grapefruit, watermelon, papaya, apricot, tangerine and nectarine.

Vitamin C:

Vitamin C easily gets depleted due to UV radiation, cigarette smoke and air pollution. Vitamin C is an antioxidant that helps fight free radicals.  Boom chakalaka.

 

The following foods are high in vitamin C: oranges, cantaloupe, strawberries, papayas, lychees, lemons, brussels sprouts, broccoli, kiwis, kale, parsley, thyme, blackcurrants, and red bell peppers

 

Zinc and Copper:

 

Collagen naturally decreases as we get older.  Zinc and Copper contribute to the growth and regeneration of collagen which helps to keep firm.

 

High sources can be found in seafood, such as oysters, shrimp, crab, salmon, and tuna.

 

Vitamin E:

Vitamin E fights free radicals that cause wrinkles and sun damage.

 

Vitamin E is found in the following: sunflower seeds, almonds, hazelnuts, salmon, peanuts, avocado, red pepper, brazil nuts, mango, pumpkin seeds, cashew nuts, blackberries, raspberries, butternut squash, broccoli, asparagus, swiss chard, collards, and spinach.

Selenium:

 

Selenium is a mineral and an antioxidant. It works with vitamin E to potentially fight off skin cancer and slow down the aging process.

 

Sources include brazil nuts, fish, turkey, chicken, beef, cottage cheese, eggs, brown rice, sunflower seeds, mushrooms, oatmeal, spinach, lentils, and cashews.

 

Bottom Line

In order to truly eat your way to radiant skin, drink plenty of water to keep the skin hydrated and reduce sugary foods that raise your blood sugar (spiked blood sugar decreases collagen).  Increase activities that lower your stress levels (stress is no bueno for the skin).  And PLEASE don’t be hard on yourself if you treat yourself every now and then.  I have four pieces of Lindt Sea Salt chocolate every night!  It’s my little reward for eating healthy throughout the day.  It’s all about balance, balance, balance.