Why is nutrition so important for beautiful skin and a healthy body?
Skin is the most beautifully crafted, magnificently extended and heaviest as well as largest organ of the human body acting as a barrier between the internal and external environment.
Your skin is just like a small window (or a small glimpse) of what all is going on inside your body as a whole, and all skin conditions ranging from Acne, Eczema to Dermal allergies to aging, are the manifestations of your body’s internal status, including its nutritional needs, water intake per day and bowel habits and in some cases even thinking patterns(stress) So if you feed your skin from the inside and out with the right foods and supplements you can benefit much more and also have lasting visible effects.
Nutrition has a very critical impact on strengthening skin’s capabilities to fight against multiple stressors and aggressions, both internally and externally generated. Malnutrition, poor quality food intake as well as excessively rich food intake can impair skin physiology.
When neglected the importance of nutrition and healthy eating, it will have adverse effects, both ways, which will slowly start to appear on the skin and this chronic change which has again a deep effect, would be difficult to wipe out or erase by a topical anti-ageing cream or an application I have always strongly believed and lived by the fact “You are made of what you eat and drink!”
There is something that you do every single day that can create problems for your skin. To name some of the skin problems, call it premature ageing, dermatitis, psoriasis, eczema, rosacea, or acne, but to your skin it is a reaction or a cry for help from within, that you tend to either ignore or at times cover up with make-ups but this source of inflammation or disorder may be very likely be the foods that you are putting in your mouth, into your digestive system and into your body on daily basis, knowingly or unknowingly creating a turmoil within.
Over the period of time with my clinical practise I have come to some conclusions that few things done correctly on daily basis will help you reap the best results in achieving healthier body and a beautifully radiant skin from within, the few basic changes you must try and inculcate in your daily regime are here for you:
o Drink 2.5 litres of good quality still water per day. Esp. when you really crave for a cup of tea or coffee, first sip 100-200 ml water and then have your cravings helped. (Try not to have much with the meals as it dilutes the digestive enzymes needed for digestion post meals)
o Control and limit you sugar intake daily and try to avoid it first thing in the morning, for example the combination of Coffee and croissants will be poor beginning of the day for your digestion process. The ideal beginning would be hot water with a slice of lemon followed by a fresh juice (fruit or vegetable any, but fresh)
o Listen to your body carefully: If you find that after eating some foods you feel uneasy, unproductive, tired and something not right, please make sure not to ignore these crucial and vital signs that your body is giving you. Do your own bespoke elimination diet plan. An elimination diet is really simple diet plan that removes the most common food allergens and problematic foods, then methodically reintroduces those foods one by one back into the diet. This is the best way to uncover food allergies, food intolerances, and food sensitivities. If you need any help to understand this more or learn how to create one, I can help you. (Please read to understand more about Elimination Diet : http://thankyoulife.co.uk/elimination-diet/)
o Eat more foods that are naturally rich and potent in Vitamin A, Vitamin E and Zinc. Various clinical Studies have shown that diets high in vitamin C are associated with better skin appearance and less skin wrinkling. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. They all help to produce collagen that strengthens the capillaries that supply the skin. Dietary sources of zinc are best absorbed from animal sources, Plant foods such as pumpkin seeds and majority of nuts can also be high in zinc as well, but are less bioavailable compared to animal sources. Being a vegetarian, I make sure to have my plant based foods rich in Zinc on a regular daily basis and when I am travelling I keep my supplement with me to make sure I get the right amount of Zinc needed by the body. Vitamin E protects skin from oxidative stress (cell) damage and supports healthy skin growth. Foods high in vitamin E include almonds, avocado, hazelnuts, pine nuts and sunflower seeds.For instance: Avocados are not just for eating! A good source of biotin as well as Vitamin E, avocados help to prevent dry skin and brittle hair and nails. When applied topically, they can hydrate dry- parched skin and you can actually feel a softer and well hydrated skin within minutes of application.
o Eat the right Fruits: Blueberries are one of the healthiest fruits you can eat to have the best effects within the body. With the highest concentration of antioxidants of all berries, blueberries help the most in reducing the oxidative stress on daily basis. They contain anthocyanins, which research has shown to help improve memory, even slowing the onset of Alzheimer’s disease and such age related mental disorders.
o Eat the right beans and Lentil: Edamame: Soybeans contain huge amounts of energizing nutrients, especially copper, phosphorous and vitamins B. Vitamins B break down carbohydrate, which we consume, into glucose for fuel. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it’s quite high in iron too. Lentils are definitely one of my favourite vegetarian proteins. They’re unprocessed, they’re quicker to make than dried beans (no soaking required!), and they just have a nice, earthy flavour that works so well in a variety of dishes.Lentils, a type of legume, are a staple in many parts of the world. They are high in protein, low in fat and are a good source of fibre, which can reduce the risk of heart disease. MayoClinic.com reports that lentils are also a significant source of folate, iron, potassium, and phosphorus.
And to have some food for thought, I would like to make one very important point here. We are all already beautiful and basically happy within, and we always have been that. However, we do not know this beauty and happiness within, for it is hidden deep down somewhere within. Many of us forget one of the most important human characteristics – we are each unique human beings, with unique patterns of thinking, making choices of what we can eat and drink and even personalities we choose to be and live as. If we are just a little bit more mindful and watchful of what we eat, drink and think on day to day basis, we will automatically lead a more healthier life overall anyway.
Quick Tips:
o Avoid drinking pre-packed fruit juices as these contain high amounts of sugar
o When you need to pick up a sandwich always choose rye or wholemeal bread if possible, Always a good choice are organic sushi and miso soup
o Replace biscuits with organic rice cakes with hummus or nut butter (preferable almond or pistachio)
o One banana any time of day makes for a good snack and energy boost
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