While I sing forever praising a "good skin diet" and the transformative effects on problem skin, I noticed that I had never shared a definitive list of what this diet should include.
So here it is!
To put this plan together, I used the help of my 2 new blog friends Claire & Rosie from The Health Quarter .
These experienced nutritionists believe that the skin is a good indicator of what is going on in your body. Here's what they have to say:
“The gut and liver are key organs for maintaining skin health, as they are responsible for the detoxification process. Therefore, a good skin diet must make both functions work well.
It also has to remain replenished on the various nutrients that our skin cells themselves need to function properly.
To keep things manageable, we have divided our beginner's guide into 5 key lists:
1. Factors Affecting Skin Health – If you have poor skin health, it may be due to one or many of these factors.
2. Nutrients essential for healthy skin – these can be obtained by diet or dietary supplements.
3. Hug food – skin-loving foods that your “good skin diet” should be rich in.
4. Foods to avoid – Foods that are not so kind to the skin should, if at all, always eat them in moderation.
5. Food supplements – ideal for replenishing the nutrients in your "good skin diet".
1. Factors affecting skin health
- Poor digestion
- Bad detoxification
- Nutrient deficiencies
- Low essential fats
- Lack of good intestinal flora
- Food allergies / intolerances
- hormone disorders
- Skin Care Products
- Environmental toxins / impurities
2. Nutrients essential for healthy skin
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin D
- Essential Fatty Acids
3. Food for Hugging
- Lots of water (2 liters per day) and herbal teas to flush out unwanted toxins.
- Fiber-rich foods such as whole grain rice, oats and bran, which bind to excess waste and prevent the formation of toxins in the body.
- Fruit and vegetables of all kinds – we all know that this is good for us! Here are some of our top recommendations for skin lining.
- Essential fats in fatty fish, nuts and seeds. These form an essential part of the cell walls, so that a constant supply keeps the skin supple and plump.
- Organic food where possible to avoid excessive pesticide and preservative intakes.
4. Food to Avoid
- Refined food and sugar such as cookies, cakes and chocolate. Sugar not only feeds bad bacteria that can produce toxins, but also tends to bind to collagen, making the skin looser and more prone to wrinkles.
- Saturated fats such as those in fried foods, chips and ice cream, which can cause the cell walls to become stiff and the nutrient flow to flow in and out. The result is malnourished skin that can appear dull and lackluster. You can read more about food "skin sins" here
- Tea, coffee and alcohol – these can overstimulate the liver, which we want to support rather than torture!
- Fish oils with a good proportion of essential fatty acids so that the skin functions efficiently.
- Probiotics, "friendly bacteria" that support digestive health and improve skin health.
- Hair, skin and nail preparations. Good formulas contain vitamin B, vitamin C, L-lysine, silicon, zinc and copper.
For more advice, Claire and Rosie offer free personal advice in their beautiful Knightsbridge store, or you can contact them through their website: www.healthquartersw3.com.