Introduction
In our last lesson we talked about the quadrant phenomenon to healthy skin. One of the quadrants was the foods you eat. Healthy skin is a reflection of overall wellness. There is a saying ‘ you are what you eat’.
I used to love eating crisps, chips and hamburgers. Now I have learnt my lesson and I am very careful and conscious of what I eat. I can truly see the change of my eating habits in my appearance. I have lost weight. My skin also looks fresh and glowing.
Have a balanced nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a varied diet. Make sure while having a healthy skin diet, intake plenty of water and exercise properly.
Nutrition is important for health. An unhealthy diet can damage your metabolism. Eating more natural and healthier food makes your skin attractive. It improves skin appearance. The red, yellow, and orange pigments in fruits and vegetables are important for skin tone. Carrots, sweet potatoes and apricots and some dark green vegetables, ie spinach are good for healthy skin. These are full of nutrients such as vitamins C and E, zinc and selenium.
What are the best foods for healthy skin?
Leafy green vegetables: They are an important part of a healthy diet. They contain vitamins, minerals and fiber but are low in calories. Eating leafy green vegetables reduces risk of obesity, heart disease, high blood pressure and mental issues.
Spinach: It is a good example of leafy vegetables. It has tons of nutrients and is low calorie as well. Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates.
Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Tomatoes: It is an anti-aging vegetable/fruit. It’s antioxidant properties helps prevent heart disease.
Nuts: also contain a lot of antioxidants. These are a good source of nutrients as well. Nuts help to reduce inflammation.
Walnuts: Walnuts are the best source of essential fatty acids which give you a healthy skin.
Fatty fish: Oily fish is rich in omega-3 polyunsaturated fatty acids. This helps to reduce inflammation. Fatty fish oil also lowers the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of protein. It is also good for brain health. So children! No excuse from not eating fish.
Berries: They help to reduce skin wrinkling. Berries contain antioxidants that help control skin damage and are anti-aging.
Ginger: is best known for its antioxidant and anti-inflammatory properties.
Oatmeal: Oatmeal absorbs the excess oil on your skin and helps to treat acne. It also helps to treat dry skin and remove dead skin cells. At Go Eco Love, we actually sell handmade oats and honey soaps which help treat acne.
Oats also contain compounds called saponins, which are natural cleansers. These remove the dirt and pores and exfoliate the skin.
Sweet potatoes: Sweet potatoes have high levels of vitamin A. Vitamin A helps to reduce oil production in the skin, and treat acne.
Carrots: contain a high vitamin A. This is very helpful towards eye care.
Avocados: High levels of healthy oils and vitamin E, both of which are found in avocados. These are good for a healthy skin and hydration.
How to eat better?
Try to create a 7 day meal planner where you plan your meals. This way you stay in control of what you eat.
Now that the basic lessons are over, we will go onto your actual skin care routine lessons next week.