How These 10 Superfoods Can Give You Clear, Glowing Skin
While a solid customized skincare routine greatly helps to keep our skin hydrated, treats fine lines, acne breakouts and acne pigmentation issues; what if we started to treat our skin from the inside out first and use skincare as the icing on the cake to our glowing skin?
Gut Health studies show that the state of our gut directly correlates with what shows up on our skin. Whether it’s acne, eczema, psoriasis, dermatitis, cystic acne, severe dryness, or even wrinkles. Think of it as our skin being the lining of our gut turned inside out. All of these skin issues are related to what we eat. The first step is to check if we are experiencing any food allergies by consulting a physician or nutritionist to get a food allergy blood test.
There Are Many Great Superfoods That Positively Impact Our Skin; Here’s 10:
1. Blueberries:
Blueberries help to increase blood circulation which serves to create a glowing complexion. They are also full of vitamin C which is an antioxidant aiding in collagen production. Blueberries are especially rich in “anthocyanin, a flavonoid and pigment responsible for red, purple, and blue plant crops. Anthocyanins may be effective against the development and progression of skin cancer. Gallic acid (GA) is virtually found in almost all plants with antioxidant and anti-inflammatory properties. Research suggests topical and dietary use may counteract against damage caused by UV radiation, the primary factor in skin photoaging – causing wrinkles, dryness, and thickening of the skin. “ Bisto MD
2. Citrus Fruits:
Vitamin C rich foods of citrus fruits, such as oranges, lemons, tangerines, grapefruits and mandarines effectively fight harmful free radicals. This leads to preventing skin aging. The citric acid in the citrus fruits curbs bacterial action and pathogens present under the skin, aiding your skin to glow more naturally. As we age, our skin’s ability to produce collagen goes down, taking it’s elasticity with it. According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora ND, “Vitamin C is critical for skin health. It helps repair and rejuvenate the skin, helping in wound healing and building connective tissue.” Vitamin C helps prevent damage done by pollution and UV rays too.” NDTV Food
3. Leafy Greens:
Kale, spinach, cabbage, and arugula, just to name a few, are good for the skin because they are enriched with vitamin A, vitamin C, vitamin E, folate, and beta-carotene. Leafy greens help to slow down the production of sebum, flush out toxins, helps with DNA repair and boosts collagen production.
4. Avocado:
Avocados contain no cholesterol and are filled with healthy oils, Vitamin B5, Vitamin C, Vitamin E and biotin for optimal skin cell function. “Polyunsaturated fatty acids guard skin from sun damage and protect against symptoms of skin sensitivity and inflammation, according to the Linus Pauling Institute at Oregon State University.” Livestrong
5. Salmon, Herring and Sardines:
These fatty fish are packed with Omega-3 fatty acids. Studies have shown that omega-3 helps to reduce risk of non-melanoma skin cancers and reduced damage of UV radiation and inflammation in the skin. They also provide Vitamin E which is good for immune support.
6. Spices:
Cinnamon, tumeric, and ginger, for example are all great for the skin. Cinnamon is a powerful anti-oxidant helping to fight UV damage to the skin. Tumeric has anti-inflammatory benefits and has been shown to reduce acne causing bacteria. Adding ginger into our diet can even out skin tone and reduce age spots.
7. Green Tea:
Green tea has one of the best anti-aging ingredient components. Bursting with antioxidants, anti-inflammatory and anti-microbial properties, green tea is high in catechins that reduce irritation, redness and swelling in the skin. It also contains vitamin B2 and Vitamin E which plays an essential role in collagen production – slowing signs of aging and wrinkles. Other benefits include reduction in excessive sebum oil production for oily skin types.
8. Milk Kefir/Tibetan Mushrooms:
Kefir is a fermented dairy drink traditionally made from cows milk or goats milk and adding kefir grains of yeast and lactic acid bacteria. When fermented, kefir contains healthy probiotic properties plus it’s packed with Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, Vitamin C, Vitamin C, Vitamin D, Folic Acid, Niacin, Calcium, Iron, and Iodine. “A single milliliter of Kefir may contain more than a billion lactic acid bacteria and a million colonies of yeast according to several scientific studies.” Wellness Drinks
There is new research to show that Kefir can aid in reducing eczema, psoriasis, rosacea and acne breakouts through the autoimmune system by way of fighting non-healthy bacteria in the gut. Studies show that Kefir has the potential to significantly re-populate healthy gut bacteria leading to skin healing.
9. Extra Virgin Olive Oil:
Extra virgin olive oil contains over 30 types of phenolic compounds which are powerful antioxidants. Antioxidants help to protect our bodies against free radicals. Free radicals are molecules that can cause cell damage and contribute to accelerated aging process.
10. Kimchi:
The secret lies in the rich diversity of probiotics in Kimchi. Kimchi is fermented cabbage seasoned with garlic, chilli peppers, vinegar and salt. Bonnie Lau, a dietitian at Glycoleap, a centre that offers weight and diabetes coaching, says: “It’s been postulated that fermented foods specifically may benefit skin through their probiotics, which can colonise our gut and improve our microbiome. This can benefit skin through healthier immune and inflammatory responses within the body.” Femalemag.com
There are several studies that show improving gut health greatly reduces incidence of acne, inflammation under the skin, imbalance and skin cancers, not to mention, prevention of several disease states such as colon cancer, cardiac disease, and diabetes. A happy gut means happy skin and better overall health.
