The skin is our largest organ, and yet we often don’t think about it unless a problem that affects our appearance becomes known. There is much more to skin health than what we apply topically: what happens on the inside will always show up on the outside. Next, how to achieve healthier and more luminous skin by controlling your diet and being more demanding with what you eat.
The importance of gut health
Yes your gut microbiome is unhealthy, then bowel function can become unbalanced, which can cause many bodily problems, bad skin being one of them. I often say that we are not what we eat, but what we digest and absorb, which couldn’t be more apt when it comes to skin. If your gut isn’t working optimally, not only can it not absorb the vital nutrients, vitamins, and healthy fats your skin needs to thrive, it can also lead to a buildup of toxins in your body, indicating a dull complexion and spots. . Not to mention, when your gut flora is out of balance, inflammation builds up, leading to redness, swelling, and breakouts.
How to improve gut health
- Eating real, whole foods is my number one rule for healthy skin. Look for good-quality protein, healthy fats, plenty of vegetables, hydrating fruits, nuts, seeds, legumes, and gluten-free grains. Eliminate takeout, processed, packaged, and convenience foods, and stay away from sugar, inflammatory seed oils, and artificial sweeteners. They are the worst for skin health.
- Consider taking a digestive enzyme supplement to ensure you have enough hydrochloric acid in your stomach. This helps break down food and aids in digestion and subsequently helps you absorb nutrients.
- Load up on probiotic-rich foods. Anything fermented, like sauerkraut and kefir, is great for your gut, reducing inflammation and aiding digestion. I also love organic coconut yogurt because it’s high in fat and probiotics – it’s a one-two punch.
- To support your gut, I also recommend taking a strong probiotic, such as renew life, VSL3 either Simprove.
- Stay Hydrated – It may sound obvious, but increasing your fluid intake every day is an easy way to improve your skin. Try to drink two liters of water a day; herbal tea is included in this.
- Eat plenty of healthy fats. Foods rich in omega-3 and omega-6 fatty acids are the building blocks of cell membranes, meaning they are essential for healthy skin. Think oily fish, chia seeds, flaxseeds, almonds, organic free-range eggs, avocado, coconut, and extra virgin olive oil.
Nutrients that make skin glow
In addition to probiotics and foods that help support gut health, the foundation of a good skin-friendly diet is rich in vegetables, fruits, healthy fats, good-quality protein, and good hydration. But what nutrients does our skin directly crave for optimal health?
antioxidants
The antioxidants found in fruits and vegetables help fight the negative effects that free radicals have on our skin; They have been linked to rapid aging, as well as serious disease and chronic inflammation. So it is vital to eat the rainbow. They can be found in brightly colored foods such as red bell peppers, eggplant, broccoli, squash, tomatoes, berries, dark grapes, cherries, and even cocoa and spices.
Vitamin E
An essential nutrient for the skin, vitamin E has anti-inflammatory properties that are crucial for skin health. It is also an antioxidant, it helps protect our collagen and elastin reserves, for a smoother skin. It can be found in sunflower seeds, almonds, salmon, hazelnuts, broccoli, spinach, and extra virgin olive oil; plus, it’s better absorbed when combined with a healthy dose of vitamin C. Try a green salmon salad with a squeeze of lemon juice, or an orange and a handful of almonds.
Vitamin C
Playing a key role in collagen formation and synthesis, which is especially important in your twenties and older, get your vitamin C through foods like bell peppers, strawberries, citrus fruits, broccoli, spinach, kiwis, blueberries, and cherries. .
Omega-3 fatty acids
These are very important in keeping our skin looking plump. An anti-inflammatory, it is great for soothing the skin and especially helpful for those with conditions like acne and eczema. Find it in extra virgin olive oil, flaxseeds, walnuts, organic free-range eggs, and oily fish sources like salmon and mackerel.
Zinc
One of my favorite trace minerals and skin nutrients, zinc regulates the production of certain inflammatory biomarkers and increases the repair of the tissue that forms the outer layer of the skin’s surface. Rebuilds and stimulates collagen, which prevents signs of aging and skin damage caused by external aggressors. It also helps with scar repair. Sources of zinc include shellfish, eggs, lean red meat, pumpkin seeds, lentils, chickpeas, black beans, yogurt, cashews, and hemp seeds.
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