Nutrition Tips for Glowing Skin

Glowing skin post

Some of you know that before I studied nutrition that I have been a skin therapist for 13 years. I work with clients that are concerned with ageing, acne, rosacea, pigmentation and general skin health. Skin health is a reflection of internal health especially with skin conditions. Consuming nutrient rich food will not only enhance your natural beauty but also prevent premature ageing, and skin conditions such as acne, dermatitis and rosacea.

As a nutritionist these are my top recommendations for glowing skin

Omega 3

Fish oil contains high amounts of omega 3 essential fatty acids. Added benefits include skin hydration and reduction of fine lines. A systematic review demonstrated the benefits of fish oil and skin.

Skin conditions including acne, eczema, psoriasis and rosacea are associated with inflammation. A journal article states that omega 3’s dampens inflammation, therefore improving skin appearance and reducing inflamed states. Omega 3 also may have photo-protection properties meaning it may protect the skin from photo ageing, and sunburn. An all rounder for skin conditions .

Functional foods include salmon, sardines, chia seeds, hemp seeds, tuna and marine algae.

Antioxidants

Antioxidants are substances that combine to neutralize reactive oxygen species, preventing oxidative damage, so how does this affect your skin? Free radical damage from reactive oxygen species can cause premature ageing, pigmentation including melasma and provide photo protection.

Oral and topical antioxidants prevent skin damage through the prevention of the oxidative attack on cellular structures. Antioxidants include vitamin C, vitamin E, lycopene, resveratrol.

Functional food sources include, berries, acai berry, dark chocolate (cacao), green tea, kale, tomatoes, and turmeric.

Prebiotic and Probiotics

Probiotics are beneficial bacteria that influence the gut/digestive system. Now what is the link between your gut and skin health? This is known as the gut skin axis, if there is inflammation from poor gut integrity and digestive issues. This can lead to systemic inflammation and resulting inflammation in the skin. One journal article found that L. acidophilus improved complexion of skin furthermore a reduction in acne breakouts.

Functional food sources include kombucha, yogurt, miso, kimchi. 

Zinc

Zinc is the third most abundant mineral found in the skin. Zinc is a co factor for over 1000 enzymatic reactions. This mineral encourages the healing process in the skin. Through the action of repairing damaged tissue and wounds. Also zinc may help to reduce acne breakouts, this is my go to nutrient for acne.

Sources include red meat, oysters and legumes.

Eating a whole food diet that includes a a variety of colorful vegetables, and fruits is one of the best steps to glowing skin.

All information has been retrieved from a number of recent scientific journals and articles.