In this article, clinical nutritionist, Kim Pearson, and Personal Trainer/BioSignature Practitioner, Darren Putt, share a few fundamentals of nutrition for skin health.
In an attempt to keep our skin looking youthful, we all commonly use a combination of topical creams, serums and lotions to enhance our complexion. More and more people are also looking to injectable treatments such as Botox and fillers to 'turn back the clock'.
However, in order to achieve a truly youthful complexion, it is vital that we consider what goes on inside our bodies too. A nutritious diet is fundamental in optimising skin health and minimising the effects of ageing. Hundreds of studies have confirmed that we can improve both the length and quality of our lives and our appearance through the food we eat. In this article, clinical nutritionist, Kim Pearson, and Personal Trainer/BioSignature Practitioner, Darren Putt, share a few fundamentals of nutrition for skin health.
1) Fresh Fruits and Vegetables provide vitamins, minerals, fibre, enzymes and antioxidants, all of which are essential for skin health. Antioxidants counteract the effects of free radicals; these molecules are linked to cell damage which can cause disease and premature ageing. The Aggregate Nutrient Density Index (ANDI) rates foods on a basis of nutrient content and so is a good reference in helping you to choose the most nutritious foods. And remember - five a day is the minimum recommendation!
2) Pure Water. Consuming a minimum of 2 litres per day (more if you are exercising) keeps your body adequately hydrated. Water ensures the skin retains optimal moisture and volume, helping to keep it supple and preventing premature wrinkling.
3) Protein Rich Foods. Collagen fibres and all of the skin's cells are composed of structural proteins created within your own body. Regular intake of dietary protein is essential for skin health. In addition to organic meat, eggs and fish, vegetable protein sources are also important. Consume beans, pulses, unroasted nuts and seeds regularly.
4) Healthy, Essential Fats are needed to keep the skin supple and moisturised from the inside. Omega 3s are often lacking in our diets and deficiency can contribute to problems such as dry skin and eczema so include oily fish, sea foods and unroasted nuts and seeds (especially linseed and flaxseed) in your diet.
5) Green Superfoods. Alfalfa, chlorella, spirulina, barley and wheat grass are potent antioxidants and have an alkalising effect which helps to maintain a healthy pH balance and prevents inflammation. These are widely available and can be juiced or taken in a supplement form.
Include these foods in your diet regularly and you can be sure you're doing everything you can to keep your appearance youthful, from the inside out.
In our next article we will be discussing the best supplements to help give you beautiful skin.
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