What is Good Complexion and How Can Food Help?
The skin is your body’s largest organ and, like all of us, it is influenced by everything we put in it. It is susceptible to the effects of pollution, stress and sun damage, which over time can lead to wrinkles, age spots and crinkly, sagging skin.
A nutritious diet is essential for good health, but it can also positively impact your complexion and mood. Here’s how:
Nutrition plays a huge role in your brain’s production of serotonin and dopamine, two chemicals that play a big role in your mood. Eating foods that are rich in vitamins, minerals, antioxidants and omega-3 fatty acids improves this process.
It’s important to read food labels and choose the highest quality products that contain only natural ingredients. Look for products with minimal sugar, saturated fat and sodium.
Eat less of the foods that can be bad for you (like high-sodium condiments or fried or roasted meat and fish) and more of the ones that are healthy for you (like fresh fruit, vegetables and whole grains). Limit intake of soft drinks and other sweet snacks, such as cakes and cookies, to help reduce your sugar intake.
Refined carbohydrates, sugars and alcohol deplete the good bacteria in your gut that promote a healthy microbiome and reduce inflammation. Similarly, eating too much animal fat can negatively affect your metabolism and increase the likelihood of developing heart disease and diabetes.
To rebalance your internal environment, try an oatmeal mask or splash on chilled green tea for a gentle cleanse that will clear up your skin’s congestion. Or acupuncture can help increase circulation, digestion and immunity internally—all of which will support healthy skin externally.
Top 5 Most Nutritious Superfoods to Improve Skin Complexion
Healthy, glowing skin is something that you can't have without eating a balanced diet full of nutritious foods. The skin is the body's largest organ, so a healthy diet can make a huge difference in its health and appearance.
Here are the best foods to help you achieve a radiant complexion and clearer skin:
Strawberries, Blueberries, Blackberries, and Pomegranates – Berry Fruits (Blueberries, Blackberries, and Pomegranates) contain an abundance of antioxidants that can help keep your skin looking youthful by reducing the appearance of wrinkles and fine lines. Berries also help reduce inflammation that can be a cause of skin breakouts.
Avocados – Avocados are rich in vitamins and omega-3 fatty acids, both of which are essential for healthy skin. They are also a good source of vitamin E, which promotes skin vitality and luminosity.
Green Tea – Drinking green tea daily can help combat free radicals that damage your skin, resulting in dullness and fine lines. It also helps to prevent oxidative damage caused by sun exposure, making it one of the best natural anti-aging skincare remedies.
Tomatoes – Lycopene-packed tomatoes are another anti-aging beauty secret. These dark red fruits are high in antioxidants, including lycopene, which helps to reduce sun damage and blemishes, as well as boost the elasticity of your skin. You can enjoy a handful of sliced tomatoes on a salad or in pasta dishes for a simple way to get your daily dose of lycopene.
Artichokes – Flavonoid-rich artichokes are often misunderstood but they're actually one of the most acne-fighting vegetables you can add to your diet. They're a great source of silymarin, which is a potent antioxidant that can fight off harmful bacteria and help to clear blemishes.
Spinach – A powerhouse of dietary fibre, spinach is also packed with antioxidants and vitamins that can help fight acne and blemishes. It also contains folate, a vitamin that can boost the production of collagen, which helps to firm and tone your skin, says Jenny.
Watermelon – Cubed watermelons contain two cups of water per serving and are an excellent source of water for the skin. They're also packed with potassium, a mineral that can improve your skin elasticity.
Broccoli & Kale – This is one of the highest-rated vegetables in terms of its antioxidant content, which means it can help combat free-radical damage that can lead to wrinkles and fine lines. It's also a great source of vitamin C, which can boost your skin's collagen levels and protect it from UV rays.
Walnuts – These little powerhouses are also a great source of omega-3 fatty acids that help to improve your skin's elasticity, as well as copper, which can help to increase the production of collagen and elastin.
Oats – Adding oatmeal to your morning smoothie is a fabulous anti-aging addition that can improve the look of your skin. The B-vitamins in oats will strengthen your skin cells and lock in moisture and nutrients, keeping your complexion radiant and youthful.
The Benefits of Eating Fruits and Vegetables For Better Skin
Eating healthy foods is important for overall health, but it can also affect your skin. The nutrients you get from food can have a positive impact on your skin, and there are certain fruits and vegetables that are especially good for it.
Fruits & Vegetables are full of vitamins and minerals that can help keep your skin looking bright and youthful. These vitamins and minerals include antioxidants that protect your skin from free radicals.
A diet rich in fruits and vegetables is an easy way to ensure you are getting enough vitamins and minerals. A balanced diet can help prevent many skin problems, including aging, dryness and acne.
Vitamin C is a powerful antioxidant that can zap free radicals in your cells and hydrate your skin, making it look smoother and healthier. It can also reduce the appearance of fine lines and wrinkles, according to the Journal of Cosmetic Dermatology.
Kiwis are another great source of Vitamin C, and they can make your skin softer and more radiant. They are high in a type of antioxidant called anthocyanins, which help your skin fight off oxidative stress, protecting it from the sun's damaging UV rays.
Avocados are a great source of essential fatty acids that can moisturize your skin and promote healthy skin function overall. They also have anti-inflammatory properties that can help treat dryness, relieve inflammation, and speed up wound healing. They also contain dietary fiber and other vitamins, such as vitamins A, B6, E, K, and C.
They are also a good source of potassium, which helps control your blood pressure and is vital for good cardiovascular health. They also contain omega-3 fatty acids, which are good for your skin because they reduce dryness and help maintain a healthy complexion.
These vegetables are also a good source of beta-carotene and Vitamin A, which can help your skin repair itself, remain smooth and prevent wrinkles. They're also rich in lutein and zeaxanthin, which help protect your skin from the sun's harmful rays.
Watermelon is another refreshing fruit that is packed with vitamins, like Vitamin C and B6, as well as lycopene. It is also a natural antioxidant, so it can protect your skin from aging and free radical damage. It can be eaten alone or mixed with other fruits and vegetables to make a delicious salad.
Beetroots are another great skin-healthy vegetable that contains a variety of antioxidants. They can help reduce tan and even out your skin tone, as they contain alpha-hydroxyl acid. They are also rich in vitamins A and C, which can help your skin stay moisturized, smooth and supple.
Green tea is a popular drink for its ability to improve your mood, but it's also great for your skin because it contains a type of antioxidant called polyphenols. It helps ward off free radicals and oxidative stress that can cause wrinkles and other signs of aging, says the University of Texas Medical Branch at Houston.
It's also loaded with antioxidants, calcium and phosphorus, which can help prevent dryness, reduce breakouts and improve your skin's texture. It's also a good source of magnesium, which can help protect your skin from oxidative stress and decrease redness.
The Power of Omega-3 Fatty Acids in Your Diet For Glowing Skin
Your skin is the largest organ in your body, so it should be no surprise that you want to keep it looking and feeling healthy. The best way to do that is by taking care of it from the inside out. One way to do that is by adding omega-3 fatty acids to your diet.
The Power of Omega-3 Fatty Acids in Your Diet for Glowing Skin
A diet rich in fatty fish, nuts, seeds, and plant oils will help to improve your skin health. These foods are full of essential nutrients, like ALA (alpha-linolenic acid), which is a type of omega-3 fatty acid that can't be produced in the body.
EPA and DHA, which are the main types of omega-3 fatty acids that you'll find in your skin, also help your body to maintain proper cell membrane function. That's important for regulating oil production, maintaining moisture levels, and helping your skin to look smooth, glowing and supple.
You can get these fats from a variety of sources, including cold water fatty fish such as salmon, mackerel, tuna, sardines and herring. Other good sources include flaxseed, chia seed, walnuts and canola or soybean oil.
The right kind of omega-3 fatty acids can improve the appearance of your skin by controlling inflammation and reducing redness, itching, and dryness. They can even prevent the development of wrinkles and reduce the appearance of aging.
Your body uses these fatty acids for many vital purposes, from protecting your heart to keeping your joints lubricated. You should aim to have two to four servings of these fats a day to reap the benefits.
A diet that is high in fatty fish and other seafood is an easy and delicious way to ensure your skin is getting the proper dietary balance of omega-3s it needs. However, if you can't stomach fish or don't like the taste of it, you can supplement with a quality omega-3 supplement.
Sunflower seeds are a great source of vitamin E, which helps the skin repair damaged tissue and retain its natural moisture. They're also a source of selenium, which protects against UV damage and reduces skin inflammation.
Walnuts are another excellent source of EPA and DHA, as well as Vitamin E. They're a great addition to your salad, and a handful provides the same amount of omega-3s as 3.5 ounces of salmon!
Hemp hearts and ground flaxseed are also good sources of these fatty acids. They're especially useful if you have a tendency to develop acne or psoriasis because these omega-3 fatty acids can reduce the severity of inflammatory conditions and promote healthier skin.
Incorporating a diet of nutrient-rich foods that are rich in omega-3 fatty acids is the best way to achieve glowing, smooth and youthful skin. A nourishing diet that is rich in protein, fiber, fresh fruits and vegetables, and oily fish will give your skin the nutrition it needs to stay hydrated and moisturized.
How Probiotics Help Your Skin Glow From the Inside Out
Whether you're looking for glowing skin, healthier hydration or a more balanced microbiome, probiotics can be the secret weapon to getting your glow on. The key is to know how they work and how to use them effectively.
How Probiotics Help Your Skin Glow from the Inside Out
The gastrointestinal (GI) microbiome is made up of bacteria, yeasts and other beneficial fungi. This "good" flora helps to support the immune system, nutrient absorption and removal of toxins from the body. In turn, this can help to improve cellular health and strengthen the skin's barrier function.
While there are many ways to boost the GI microbiome, one of the best is through probiotic supplements and fermented foods. Taking a probiotic supplement with meals can boost the presence of helpful bacteria in the digestive tract, while fermented foods are high in fiber, which aids digestion and helps to prevent bloating.
In addition, probiotics can be found in dietary supplements and topical skincare products as well. Typically, these products have live cultures, meaning they contain bacteria that are active and alive in the product. This means they're able to survive the sterile manufacturing process and enter your system, where they can be activated and then released into your skin, where they can work their magic.
If you're looking for a probiotic product, make sure to check the label or product description to see if it contains live cultures. Otherwise, it's important to look for a product that doesn't use a preservative or other type of preservation technology.
Using Prebiotics and Probiotics Together
To get the most benefit from probiotics, it's important to include them along with the prebiotics they need. These specialized plant fibers act as a food source for the good bacteria, which encourages their growth and allows them to flourish in your body. They can be found in foods like onions, garlic, leeks and asparagus, and are also found in some dietary supplements and skincare products.
A good example of a probiotic and prebiotic combination is the Beauty Chef Inner Beauty Powder. It's formulated with a range of nutrient-rich superfoods, prebiotics and probiotics, all of which have been proven to boost the skin's luminosity, hydration and texture.
For the best results, pair a probiotic skincare product with a diet rich in fermented foods and plenty of water to promote healthy bowel movements and a strong immune system. This is especially important if you're dealing with a variety of health issues that can negatively impact the balance of the GI microbiome.
How Long Does It Take for Probiotics to Affect Your Skin?
It can take up to two weeks before the probiotics start to have an effect on your skin, but once they've been absorbed into the pores, they can begin to boost the microbiome. They can help to calm blemishes and reduce inflammation, as well as stimulate the production of collagen.
While it may take a little time to notice results, the benefits of incorporating probiotics into your skin care routine are worth the effort. Not only can they help your complexion feel hydrated, soft and clear, but they can also diminish the appearance of fine lines and wrinkles, improve skin elasticity, and prevent premature aging skin.