A quick guide to great skin

Your skin’s health is an indicator of your internal health.  Lifestyle and environmental factors can be damaging to our skin. Some to consider for great skin include: 

  • improving digestion
  • managing stress, even better reducing it 
  • cigarettes are really drying to your skin, even passive. So is air conditioning
  • check for allergies and food sensitivities
  • reducing your exposure to the midday sun and wind
  • reduce alcohol consumption
  • your skin problem may be hormonal, if so, look at addressing the imbalance
  • get enough sleep 
  • drink plenty of water

Here are some vitamins and minerals that keep our skin glowing: 

Vitamin A- this is super important for good skin as it appears to slow down wrinkles associated with natural ageing and may help promote the production of skin building compounds. It is found in green leafy vegetables such as kale, rocket, baby spinach, and any fruit or vegetable that is green, yellow, or red in colour such as pumpkin, carrots, capsicum and broccoli. 

Vitamin B - this boosts circulation so will help give your skin the glow we all love and is important for your intestinal flora. The contraceptive pill will increase your chances of being deficient in these vitamins. Good food sources include egg yolk, nuts, wheat germ, brown rice, legumes, avocado, oily fish, nori, sunflower seeds and dark green leafy vegetables. 

Vitamin C - This stimulates the production of collagen so is a great anti-aging vitamin as well as an effective antioxidant. Most fruits especially guava, paw paw and vegetables such as broccoli, cauliflower, tomato, kale and Brussel sprouts are good sources. Goji berries have more Vitamin C per weight than most other foods on earth! 

Vitamin E - This has high levels of antioxidants which helps with ageing. Sources include olives, nut and seed oils, wheat germ and leafy greens

Omega 3 Fatty acids - These are the building blocks to healthy skin and they help to lock moisture in. The body cannot produce its own EFA’s so they must be obtained through your diet. Good sources include chia and flax seeds, walnuts, macadamia’s and seaweed and sustainable seafood. 

Selenium - This is an antioxidant mineral responsible for tissue elasticity. It also acts to prevent cell damage. Sources include garlic, Brazil nuts, eggs and brown rice.

Zinc - Responsible for protein synthesis and college formation, promotes a healthy immune system, wound healing and protects liver from chemical damage. Good sources include wheat germ, miso, pumpkin seeds, oysters, alfalfa, sardines, legumes, mushrooms, pecans and sunflower seeds. 

Some of the best foods to eat for great skin include: 

  • Artichokes
  • Avocados
  • Beetroot 
  • Broccoli 
  • Cocoa 
  • Fennel 
  • Garlic
  • Green Tea
  • Hemp
  • Legumes
  • Nuts
  • Pumpkin seeds (pepitas) 
  • Pomegranate
  • Red capsicum
  • Spirulina
  • Sunflower seeds
  • Sweet potato
  • Tomatoes
  • Walnuts
  • Watercress
  • Wholegrains