Getting the right nutrients in our diet is imperative for healthy functioning skin. Our skin is the largest organ of the body and it can be one of the first places to show signs of nutrient depletion, digestive imbalance and chronic stress.
Eating a diet that is based on nutrient rich wholefoods, high in plant foods and low in processed foods allows our bodies the necessary nutrients we need for clear, glowing skin, good health and longevity.
Foods to minimise:
Diet food. Avoid processed foods that are marketed as low fat or low sugar. They tend to be highly processed, full of artificial additives and high in sugar or artificial sweeteners to replace the taste loss from the removing the fat.
Processed and junk foods. Even foods that are marketed as ‘healthy’ can be highly processed such as plant milks, gluten free, meat and dairy substitutes. These foods can be high in salt, sugar refined vegetable oils and additives such as emulsifiers, carrageenan gum and maltodextrin which can upset the gut microbiota which in turn can lead to increased inflammation within the body.
Cut down on refined carbohydrates such as white bread, pasta, noodles, chips, alcohol. Be aware that many gluten free products can be highly refined. These cause blood sugar spikes and promote accelerated ageing and disease within the body. They also promote obesity when eaten in excess.
Minimise processed meats such as bacon, ham, salami, sausages and fatty meats. These foods can be pro inflammatory.
Avoid diet fads, calorie counting and extreme diet rules and regulations.
Foods to maximise:
Take Vita-sol daily as recommended by your skincare or health practitioner
Eat wholefoods. Choose foods that are close to how you would find them in nature. The more refined or processed a food, the less beneficial it is for our bodies.
Variety. Eat a variety of different foods every day to ensure you are getting enough nutrients.
Aim for 7 – 8 servings of vegetables every day (500g) and 2 – 3 serving of fresh fruit.
Eat more plants. Aim to incorporate at least 30 different plant based foods such as vegetables, fruits, wholegrains, legumes, nuts and seeds each week. The more diversity in your diet, the higher the diversity of beneficial gut microbes.
Increase fibre consumption. Fibre rich foods include oats, legumes, wholegrains, nuts, fruits and vegetables. This is one of the most beneficial things for skin health. Aim for 25g- 30g of fibre a day.
Include good fats such as extra virgin olive oil, avocados, oily fish, raw nuts and seeds. Aim for 2-3 serves per week of fatty fish. 30ml of extra virgin olive oil and 30g of raw nuts per day.
Moderation. A little bit of everything and not too much of any one thing.
Portion Control. As a nation we eat too much, our portion sizes are out of control and we have forgotten what a real portion size is. Make the majority of the plate vegetables, including side serves of wholegrains and lean protein e.g. Fish or legumes.