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"NOTHING IS MORE VALUABLE THAN YOUR HEALTH"
Nutrition Tip No.6
FEEDING AND PROTECTING YOUR SKIN
(This tip was also subsequently published in the Summer 2007 edition of 'Elan' magazine.)
Although there are some very good sun creams and skin products on the market, we often neglect the importance of nourishing and protecting our skin from the inside. Vital nutrients and fluids are necessary for the maintenance of healthy skin, so it is therefore important to eat healthily and to drink plenty of water and fresh fruit & vegetable juices.
The skin is the body’s largest organ, covering a surface area of approximately 2 square metres. The skin is sometimes referred to as the “third kidney”, as it plays a role in the body’s detoxification process, particularly when the liver and kidneys become overburdened. Evidence of this is when we get spots, blackheads, acne, blotches and other blemishes – this is the effect of toxins being excreted through the pores of the skin. Sweating (apart from a means of cooling us down) is also another way of detoxing, where salts, toxins, waste products, impurities etc, are all excreted.
So, what should foods should we consume to provide these “vital nutrients”? Some examples, and the nutrients that they provide, are show below:
Fresh fruit & vegetables, particularly papayas, kiwi fruit, berries, mangoes, cantaloupe melon, bell peppers, tomatoes, carrots, green leafy vegetables, and butternut squash – all rich in beta carotene and vitamin C. These vitamins provide antioxidant protection against free radical damage to the skin; beta carotene is a precursor to vitamin A, necessary for production and maintenance of skin cells; vitamin C is required for collagen production and healthy skin, is a natural detoxifier, and also helps regenerate vitamin E (another antioxidant vitamin, which also has anti-ageing properties). Freshly-made fruit and vegetable juices are excellent too.
Nuts & seeds, such as linseeds, sunflower seeds, pumpkin seeds, sesame seeds, walnuts, hazelnuts, and the coldpressed oils of the aforementioned seeds and nuts – rich in zinc, vitamin E and essential fatty acids (such as omega-3 and omega-6). Zinc is vital for skin healing, the immune system, and helps to combat acne; essential fatty acids are need to maintain the outer membrane of skin cells, and also to keep skin supple
Oily fish, such as sardines, mackerel, herring, wild/organic salmon, anchovies and halibut – an excellent source of omega-3.
Shellfish – another excellent source of zinc.
Water – we need to drink at least 1.5 litres of water daily – even more if we are doing exercise, or during spells of hot weather. Water is vital for every function in the body; it also keeps the skin hydrated
Try to reduce or even avoid the following, as these can deplete nutrients, add to toxin levels in the body, and contribute to dehydration: cigarette smoke, alcohol, caffeine, processed and refined foods, salty and sugary foods, artificial additives and preservatives, ‘trans’ fats and hydrogenated fats. If a food sensitivity is suspected, then try to keep these foods to a minimum or even avoid them altogether.
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