Four natural ways to make your skin glow

29 Sept

Get the glow.

The beauty industry is a $532B industry targeted at selling you miracle products and surgical procedures in order obtain a more youthful or Instagram ready appearance.

Everything from expensive creams to painful procedures people are going to extremes to get youthful looking skin. The answer is to getting a glow that won’t wash off is lies in the old wives tale of what you put in your body, is just as important as what you put on it.

Staunch clean beauty advocates like Goop Founder, Gwyneth Paltrow, are now going make-up free and overhauling their lifestyles to ‘get the natural glow’ and tossing away the tubs of chemical based tubs of beauty creams.

A balanced diet is key to any healthy lifestyle, but here are four nutrients that are a must to add to your daily routine to give your skin a healthy shine and inner glow.

Beta-carotene

Beta-carotene is a colorful plant pigment (also known as a carotenoid) that the body can convert into vitamin A. It’s found in many rich-colored fruits and vegetables. Similar to how beta-carotene works in these foods, it may also affect skin pigmentation when consumed, resulting in a warm and natural skin tone (1). Additionally, beta-carotene acts as an antioxidant and has been shown to support skin cell turnover, which is the recycling of old skin cells for new ones (2).

Foods high in Beta-carotene; carrots, sweet potatoes, dark leafy greens (kale and spinach), romaine lettuce, squash, rock melon, red and yellow capsicum and apricots.

Zinc

Zinc is an essential mineral and can be thought of as your body’s repairman—always going to work to fix and rebuild. It’s roles in gene expression, protein synthesis, and immune health all contribute to the health of your skin. One of the greatest roles of zinc for skin health is its ability to support rapid cell division, which is necessary for damaged skin to best repair itself (3). Zinc can play a role topically, as well because it acts as a physical barrier to block the sun’s UV rays unlike chemical sunscreens (4).

Foods high in Zinc: meat, shellfish, legumes (chickpeas, lentils and beans), seeds, nuts, dairy, eggs, whole grains.

Vitamin C

Skin texture and elasticity is largely due to the structural protein collagen, the production of which is dependent on vitamin C. For this reason, vitamin C is found in higher levels in the first skin layers: the dermis and epidermis. With age, however, there’s a decrease in the skin’s vitamin C concentration that can lead to skin frailty, wrinkles, and decreased blood flow (5, 6). Getting plenty of vitamin C in the diet, on the other hand, improves skin structure and blood flow crucial for that glow we all want.

Foods high in Vitamin C: broccoli, cantaloupe, cauliflower, kale, kiwi, fresh orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes.

Omega-3 Fatty Acids

The outer membrane of every cell is comprised of a class of fats called phospholipids, which help keep fluid balance within cells at healthy levels. Without these fats, water would evaporate from cells, leaving skin dehydrated and susceptible to wrinkles. Additionally, the lipid-mediated pathways in and out of cells are important for the delivery of important nutrients and removal of waste. Omega-3 fatty acids also help produce signalling molecules within cells, including skin cells, to help respond appropriately to oxidative stressors (7). For these reasons, omega-3s in the diet help keep skin well-hydrated and nourished, leaving skin more supple and moist.

Foods high in Omega-3: Fatty fish (salmon and anchovy), walnuts, chia seeds, flaxseeds.

So put the miracle creams down and start with feeding your skin through a healthy diet and speak to your Naturopathic consultant today about how your current diet may be impacting your skin health.

Unsure of how to incorporate getting all of these foods in your daily routine. It can sometimes feel overwhelming.

We all need assistance from time-to-time and at Brisbane Naturopathy and Iridology clinic we partner and coach to help you in your personal journey. Wellness coaching is a service offered at Brisbane Naturopathy & Iridology Clinic if you are looking to improve your overall well-being and health.

References

1. Stephen ID, Coetzee V, Parrett DI. Carotenoid and melanin pigment coloration affect perceived human health. Evolution and Human Behavior. 2010;32(3):216-227.

2. Elmadfa I, Rust P, Majchrzak D, et al. Effects of beta-carotene supplementation on free radical mechanism in healthy adult subjects. Int J Vitam Nutr Res. 2004;74(2):147-52.

3. Polefka TG, Bianchini RJ, Shapiro S. Interaction of mineral salts with the skin: a literature survey. Int J Cosmet Sci. 2012;34(5):416-423. doi: 10.1111/j.1468-2494.2012.00731

4. Mitchnick MA, Fairhurst D, Pinnell SR. Microfine zinc oxide (Z-cote) as a photostable UVA/UVB sunblock agent. J Am Acad Dermatol. 1999;40(1):85-90.

5. Rhie G, Shin MH, Seo JY, et al. Aging- and photoaging-dependent changes of enzymic and nonenzymic antioxidants in the epidermis and dermis of human skin in vivo. J Invest Dermatol. 2001;117:1212-1217.

6. Peterkofsky B. Ascorbate requirement for hydroxylation and secretion of procollagen: relationship to inhibition of collagen synthesis in scurvy. Am J Clin Nutr 1991;54:1135S-1140S.

7. Lands WE. Biochemistry and physiology of n-3 fatty acids. Faseb J. 1992;6:2530-2536.

Margaret McNamara https://www.brisbanenaturopathy.com.au