In addition to protecting your skin from harmful elements like the sun and pollution, many people are surprised to learn that healthy, youthful skin can be achieved through a balanced diet, plenty of water, the right supplementation and even regular exercise! As our skin is exposed to elements and as it ages, free radicals (unstable molecules produced by sunlight and pollution) cause damage such as inflammation, wrinkling and an increased risk of developing skin cancer. While it’s impossible to have the perfect skin you did in your teens without surgery, it is possible to heal, protect and dramatically improve dry, itchy or wrinkled skin naturally from the inside out with this simple guide.
A Balanced Diet Is Key
For beautiful skin, take a good look at your nutrition. Does your daily intake include fruits and vegetables loaded with vitamins and antioxidants to combat damaging free radicals? Are you avoiding processed food that is high in saturated fat? Are you including healthy fats like Omega 3 Fatty Acids to hydrate, and plump your skin with moisture to give it a youthful glow? The following foods should be included in your diet on a regular basis for moist and healthy skin:
Selenium -- Brazil nuts, turkey, cod
Vitamin B-2 -- Milk, enriched grain products, eggs
Vitamin B-6 -- Chicken, fish, nuts
Vitamin B-12 -- Clams, liver, trout, fortified cereals
Vitamin C -- Citrus fruits, red peppers, broccoli
Vitamin E -- Sunflower oil, whole grains, nuts
Omega-3s -- Salmon, flaxseed, safflower oil, walnuts
Supplement your Diet for Optimal Results
Ideally you would get all the vitamins, minerals and antioxidants you need for healthy skin (and a healthy body!) through diet alone. The reality is due to busy lifestyles, stress and neglect, many of our diet’s are lacking these important nutrients, and that’s where the right supplements can fill the voids.
Research shows that the following can dramatically improve your skin:
Vitamin C & E & Selenium- These powerful antioxidants actually increase your skin’s healing power and prevent further damage, thus protecting skin against sun damage and skin cancer. They also work to reverse wrinkles and discoloration from age and the environment.
B Vitamins- The B vitamins are critical for skin cells and a deficiency could cause dry, itchy skin.
Where can you find Vitamin C & E & B & Selenium?
A great multivitamin, such as Vita-Boost, contains all three antioxidants. In addition to improving your skin, Vita Boost also improves the health of your entire body. Healthy Greens, contains Vitamin C, E and Selenium, along with a variety of enzymes, vitamins and minerals. You may also want to add an individual Vitamin C and Vitamin E supplement to your daily diet. You can find Vita Boost and Healthy Greens by visiting our online store www.VeniceNutritionStore.com Always consult your physician before taking supplementation, as your individual needs may vary according to your health and any other medications or supplementation you take.
Omega 3 Fatty Acids- Essential, healthy fats can make a positive impact on your skin as well by increasing your skin’s natural moisture barrier. An excellent way to make sure your getting enough of these good fats in your diet is to use a supplement.
To improve the moisture in your skin, consider a supplement like Essential Lipids which contains a unique blend of seven types of fat (in addition to Omega 3’s). Essential Lipids also promotes weight loss, and increases your energy and immune system. Always consult your physician before taking supplementation, as your individual needs may vary according to your health and any other medications or supplementation you take.
Add More H20!
To avoid dry, itchy and flaky skin, increase your water intake. Plain old H2O hydrates your body from the inside out, giving your skin a fighting chance against the elements. We recommend that you aim for at least 8 glasses of water per day.
Try a cup of Green Tea!
Flavonoids, a powerful form of antioxidants, are abundant in green tea. According to research, regular tea drinkers who drink two or more cups a day have less risk of strokes, heart disease, better cholesterol and even improved skin. The flavonoids in green tea may even help protect your skin from cancer and inflammation, so drink up!
Get moving for better skin!
We all know that exercise is critical for weight loss, stronger bones and a healthier body, but did you know it also improves the look and feel of your skin? As you exercise, you increase circulation, helping to deliver important nutrients to your skin. Exercise also helps to produce collagen, which naturally gives your skin a youthful, plump appearance.
With a few healthy lifestyle changes, along with some key food items and supplements added to your diet, you can make a dramatic difference in the health and future of your skin.
*All information derived from webmd.com
The Venice Nutrition Team