Nutrition for Skin Health

Can you believe every hour our body is making 200 million skin cells, that's insane! But to do it well the body needs all the right building blocks and that means optimal nutrition is essential. Studies show, including a 2006 report published in the British Journal of Nutrition, the role of key vitamins and minerals on skin health.

Nutrients work on supporting the skin by:

Balancing hormonal activity and preventing hormonal related acne

Supporting detoxification pathways

Accelerating collagen synthesis and reducing collagen breakdown

Reducing systemic inflammation which can contribute to skin conditions and flare ups

Supporting the skin cell lipid barrier, optimising its ability to hold hydration

Acting as potent antioxidants, fighting free radical damage and protecting against UV damage

Helping to minimise DNA damage which leads to wrinkle formation and signs of ageing

Regulating digestive imbalances associated with problematic skin

Skin ageing consists of two independent distinct processes. Firstly intrinsic skin ageing, which represents chronological ageing and affects skin in the same pattern it affects all internal organs. Secondly extrinsic skin ageing, which is the result of external factors, environmental influence and lifestyle choices, including chronic sun exposure and ultraviolet (UV) irradiation, smoking, pollution, sleep deprivation and poor nutrition.

21 Day Programme for Healthful Skin

This programme is designed to provide the body with key nutrients for optimal skin health (which will also support general health). There is an emphasis on plant foods but it also includes fish, poultry and eggs.

It is divided into 3 specific weeks:
1. Cleanse
eliminate common food allergens and support detoxification pathways

2. Nourish 
ensure optimal nutrients for skin nourishment

3. Protect 
long term antioxidant protection.

Key Components and Foods Recommended in the Programme

Focus on plant based recipes – while this is not a vegan or vegetarian diet there is a great emphasis on plant based dishes and protein to ensure plenty of prebiotic fibre, and antioxidants to support skin health.

Sufficient protein – protein at each meal to support the building blocks for healthy skin, collagen production and aid skin healing and repair.

Probiotic rich foods – fermented foods are recommended – kombucha, kefir, yogurt, sauerkraut, kimchi, miso etc .

Prebiotic rich foods – focusing on fibre rich starchy vegetables, vegetables and wholegrains to provide fermentable food for the microbiome.

Non Dairy products – some studies have linked dairy to conditions such as acne and eczema, particularly milk. That does not mean all dairy should be excluded long term and in fact you may choose not to do this. However if you do have problematic skin it maybe a good opportunity to discover if dairy is a trigger.

Berries – rich in antioxidants / polyphenols, vitamin C including antioxidants such as Ellagic acid.

Bell Peppers - Bell peppers should also be part of a diet for glowing skin. They are an excellent source of beta carotene as well as vitamin C. Vitamin C is necessary to produce collagen, a protein that supports the elasticity of our skin, keeping it supple and strong. It also directly acts as a barrier to protect our skin from toxins in the environment.

Leafy Greens – rich in vitamin C, folate, vitamin E, magnesium, sulphur compounds and carotenoids, these foods should be consumed regularly.

Turmeric – useful for lowering inflammation and known for antioxidant properties.

Eggs – Egg yolk in particular in rich in nutrients including vitamin A

Brazil Nuts – good source of selenium to support detoxification pathways, an antioxidant and assists in the production of glutathione.

Nuts - Good source of essential fatty acids, important for cell membranes and a variety of key minerals and vitamins.

Flaxseed & Chia Seeds - Good source of plant based omega 3 ALA, protein, and soluble fibre. Always grind flax seed before eating and store ground flax seed in the fridge or preferably the freezer.

Edamame – Source of isoflavone, which may help with agieng skin, support collagen production and balance female hormones.

Green Tea – antioxidant and anti-inflammatory. Shown in some studies to slow DNA damage, reduce inflammation, and even protecting against sun damage and burns. Note rooibos and black tea are also beneficial .

Fish – particularly oily fish. Fatty fish, specifically wild salmon, sardines, and mackerel provide essential protein and amino acids, which make up the building blocks of our skin and provide essential fatty acids which help retain your skin’s natural oil barrier.

Avocado – Rich in Monounsaturates, vitamin E to support healthy skin cell function as well as help improve barrier function and hydration.

Ginger - Ginger is best known for its antioxidant and anti-inflammatory properties that are found in the root of the spice and may have a soothing effect.

Sweet Potato / Butternut Squash / Pumpkin - Sweet potatoes & Squash are one of the best sources of beta carotene, a nutrient that converts to vitamin A in our body. Beta carotene can help reduce dry, wrinkled skin and improve skin appearance. It may do this by protecting the skin from sun exposure.

Broccoli & Cruciferous Vegetables - Broccoli is packed with vitamin A, C, and zinc. It also contains a specific nutrient called lutein which may prevent skin from becoming dry or wrinkled.

The Importance of Hydration - for fresh, glowing skin it is important you drink 2-3 litres of water daily. This can be a combination of hot or cold water, herbal teas, rooibos tea, green tea, coconut water.

WEEK ONE: CLEANSE

For glowing skin we include many foods to support detox pathways. This is a lighter week, if you're main concerns are congestion or sensitivity then stick with the smoothies for breakfast and if you are very active add in extra snacks. If these are not your main concerns then you may choose to have the other breakfast options instead.
Remember to drink 2-3 litres water daily.
Use a whole food natural plant protein such Naturya Hemp Protein in breakfast smoothies.

WEEK TWO: NOURISH

To support protein intake you can continue to use Naturya Hemp protein powder - this could be added to smoothie, stirred into soups just before serving or added to oats or chia pots.

WEEK 3: ANTIOXIDANT PROTECTION