Who doesn’t want amazing skin? No one, that's who. Dewy, plump, pimple and wrinkle free skin is what we are all after, but it can often elude us. The skin is the body's largest organ, and the largest organ of elimination at that. Which means, when our other organs of detoxification and elimination are under pressure, our skin needs to pick up the slack, which often results in a whole host of weird and not-so-wonderful skin complaints, like acne and skin rashes. As well as that, our skin is often the last organ to get the nutrients it needs, like healthy fats and vitamins, because other vital organs, like the brain, get first dibs. So if your diet is sub-par, or you have nutritional deficiencies, this can leave your skin looking tired, dull and dry - exactly the opposite of what we all want! Most people target the skin from the outside, using every new lotion and potion which always promise amazing results. However, for the skin to look its healthiest, it needs to be given the right building blocks to heal from the inside out.
Here are my top six nutrients for skin health that will nourish you on the inside, so that your skin can look damn good on the outside
1. Water - It’s so simple but it is so important! Without adequate water, our skin will be one of the first organs to show the affects, causing it to look dehydrated and dry. Dehydration also makes fine lines and winkles look a whole lot worse. So keep up the fluids, focusing on filtered water where possible, as well as non-caffeinated herbal teas, like rosehip, chamomile and peppermint. Rosehip tea is an awesome tea for nourishing the skin, as it is packed with antioxidants, and it also contains vitamin C and A, which are both important nutrients for skin health. Drink between 1.5-2 litres of liquid a day, and increase that amount on very hot days or when you are doing high intensity exercise.
2. Zinc - Zinc is one of my favourite nutrients for skin health, and it’s also a mineral which people are commonly deficient in. Zinc is needed for so many enzymatic actions within the body. More specifically, zinc is needed for skin healing, and collagen formation. Collagen starts to break down after age 25, and it is the breakdown of collagen that causes wrinkles and reduced skin elasticity. Zinc also helps to balance hormones, which can often be a driving force behind acne, particularly around the chin and jaw line. Ensuring you are getting enough zinc will not only improve the appearance of your skin, but will benefit your body in countless other areas, including immune health, mental health, hormonal health and digestive health.
3. Vitamin C - Like zinc, vitamin C is also needed for collagen synthesis, and anything you can do to give your body the tools to synthesise collagen is so important for skin health and anti-aging. Vitamin C also functions as an important antioxidant, reducing free radicals in the body which contribute to the break down of collagen. Insuring you are getting 5 serves of vegetables and two serves of fruit a day will get your skin glowing in no time. Adding 1 tablespoon of blueberries to your morning oats or smoothie is a great way to start.
4. Vitamin A and beta-carotene - you can find beta-carotene in highest amounts in all your red, orange and yellow pigmented fruits and vegetables, like carrots, capsicum, pumpkin and sweet potato. Green vegetables also contain high amounts of beta-carotene but the the colour is masked by the chlorophyll. Beta-carotene is converted into vitamin A in the body, and Vitamin A is needed for healthy mucous membranes, skin health and eye health. Vitamin A is also important for cellular differentiation and is a nutrient deficiency commonly associated with the skin condition keratosis pilaris, or ‘chicken skin’ which results in bumpy skin often on the back of the arms, thighs and bum.
5. Omega-3 fatty acids - Omega-3 demonstrates anti-inflammatory action in the body and reduces dry skin. It has been shown to be useful in the treatment of eczema, psoriasis and acne. I recommend a product by Bioceuticals called Alpha EFA. Alpha EFA is a vegetarian source of omega-3, 6, 9 and omega-7, and it has a specific affinity for the skin. It is a fanastic product for suffers of dry, scaly skin, as well as eczema.
6. Schizandra - Schizandra is a berry not a specific nutrient, but I am going to throw it in because it is an amazing herb for achieving glowing skin. It is referred to as the beauty berry and was used by ancient Chinese royals to persevere youthfulness. Schizandra is an amazing herb as it nourishes the nervous system, enhances brain function, supports the liver and boosts the immune system, to achieve radiance from the inside out. Schizandra is one of my all time favourite herbs, because it just makes you feel so damn good! You can get a beautiful Schizandra product from Superfeast here . Add it to your smoothie or to a hot tea.
So, there are my favourite nutrients for radiant skin. The best way to ensure you are getting enough of these nutrients is to consume a whole food and varied diet, full of fruits, vegetables, nuts, seeds and organic meat. But, because I know it is sometimes difficult to get all these good guys into you, I would recommend a nutrient packed smoothie to start your day. I am absolutely loving this green smoothie from Nutrition Stripped because it provides a great base which you can then build upon. I either have it as a green shot of goodness in the mornings before breakfast or I will add protein powder to it for a quick meal on-the-go.