Foods To Beautify Your Skin

In my recent video I shared tips for glowing skin. When it comes to skin issues, we often overlook the role of nourishment. You can easily get a healthier complexion by consuming natural ingredients. When I started eating the rainbow my skin cleared, hair grew stronger, and my eyes started to shine brighter, too.

No serum with a hefty price tag or expensive cosmetic procedures are going to fix your issues permanently. The ingredients for glowing skin, healthy hair and nails come from the foods you eat. Eating plenty of raw plant foods can definitely help to heal the skin because enzymes are heat sensitive entities. Live enzymes are the catalyst for every human function. It’s a type of protein found within a cell. Among many things, enzymes help repair DNA, help digest food and help to assimilate the nutrients within foods. This does not mean you should eat only raw foods. From some vegetables we actually absorb higher levels of nutrients after they have been cooked. Examples include tomatoes and spinach. Moreover, digestion starts to slow down at night, so cooked meals can be easier for your system to break down. Have regular meal times and give your digestion a rest between meals. Digestion requires huge amounts of energy.  By constantly snacking you can over-stress your system, which can cause problems such as fermentation, bloating, toxicity build up, and dysbiosis.

Photo Credit: Joakim Kronqvist @bumblebeetushie

Hydrating Fruits

Fruits are the most alkaline of all foods in the body. Alkaline foods keep us vibrant and beautiful, and mentally calm and peaceful. I cannot emphasise this enough but always make sure you only eat fruit that is ripe. Bananas should have black spots and pine apple should have delicious smell and no hints of green. Ripe fruit also tastes sweet and is more juicy. Most of the fruits that aren’t ripe are acid-forming in the body. Acidity is associated with disease, wrinkles, toxicity, low energy, and depression. Many of the nutrients and fiber in vegetables and fruits are found in peel, so whenever possible I suggest not to peel, and instead choose organic produce and wash them well to reduce exposure to pesticides and other chemicals

Mango is my absolute favourite. Pine apple is fantastic for the skin, too. It has lots of vitamin C but also a special enzyme called bromelain. Bromelain has detoxifying properties. Eat the rainbow since each colour has a specific super-power. For instance, yellow, orange and red foods tend to come high in carotenoids that alter skin tone to create a natural healthy glow. No need to use those horrible self-tanning products! Eat plenty of berries. Berries are lower in GI (glycemic index) and thus, better choice for individuals who struggle with blood sugar balance. Fresh berries are the best choice but frozen are absolutely fine, too. Nowadays, you can even find acai packets in the frozen section at some supermarkets. You can cut them and put into a blender with plant based milk or just blend with some water and other fruits - and you’ll have an amazing smoothie! I prefer foods always in their whole form to powders.  

Youth-Boosting Greens And Detoxifying Cruciferous Vegetables 

Spinach, kale, watercress, arugula, romaine…. All leafy greens are full of nutrients. It’s easy to get stuck in a routine of tossing the same kind of greens on your plate or into a blender over and over again. Eat them all - they have different perks to offer. For instance, when comparing kale vs. spinach: spinach has more iron, vitamin K and vitamin A (boosts eye health) to offer than kale, whereas kale has more bone strengthening calcium, vitamin C, and fiber. So keep rotating your foods, and make sure you also rotate how you are preparing and using them as well, because some nutrients will get a boost when leafy greens are cooked.

Cruciferous vegetables include plants like broccoli, cauliflower, cabbage, and Brussels sprouts. They support the health of your liver to process toxins out of the system, and can help to support hormonal balance. However, if you are dealing with thyroid issues, you should be aware of cruciferous vegetables and kale because they contain higher amounts of goitrogens, which can make your thyroid issues worse.

Gut-Friendly Grains 

For those with gut issues, certain grains can become problematic. Maybe it’s just gluten (general name for the proteins found in certain grains like wheat, rye, and barley), or may be it’s grains in general. Personally I’m not against grains since whole grains give us sustainable energy, antioxidants and various nutrients, such as B vitamins, iron, zinc, and magnesium. Allergies and sensitivities are a completely different story - obviously you should not be torturing yourself. The following examples are naturally gluten-free pseudo-grains (actually seeds): amaranth, buckwheat, and quinoa. Millet is one of my favourite grains and naturally gluten-free. Also, experiment with different types of rice, like black rice (has a lovely nutty flavour) that is full of antioxidants and gives exciting colour to your meals. You can also try (pseudo) grains in different forms like breads, noodles, cereals, and wraps. 

Healthy Fats 

Healthy fats are essential for smooth skin. Your skin needs fats to correct hydration. Vitamins A, D, E, and K are fat soluble in the body - so you need fats to become the most beautiful version of yourself. Adding fat to your meal also helps to feel satisfied afterward. Pay attention to your omega-3 and omega-6 ratios. Most people have this ratio out of whack. Too much omega-6s can lead to inflammation. Chia seeds and flaxseeds are great plant-based sources of omega-3s. Avoid transfats and processed oils at all cost. They are highly inflammatory, cause premature ageing and can increase the risk of autoimmune diseases and brain diseases, like dementia.

I love to eat an entire avocado every day. No joke by the way! I add avocados to my salads or make creamy dip by blending one avocado with some lemon juice, water, and basil leaves, and then top my dinner bowl with it. Other healthy fats include unprocessed nuts, seeds, and olives. I love almonds! They are particularly high in calcium and vitamin E. Vitamin E is a fat soluble antioxidant that helps to protect your skin from free radicals. Eat real almonds or enjoy high quality almond milk. Most store-bought almond milks are highly processed and contain added sugar, weird additives and only tiny amounts of almonds. So better to read the labels or make your own! Also, coconut in its all forms is a wonderful source for healthy fats. Coconut contains Lauric Acid, which has been shown to be antimicrobial and boost immunity. Coconut oils is among the best oils to cook with since it doesn’t change its structure at a high heat. Try coconut milk, flakes, or make your own coconut yoghurt.

Power Proteins

Great plant based sources are beans and legumes. If you have gut issues, try sprouting and cooking and follow food combining principles to avoid gassiness. I personally prefer chickpeas and green peas. I know some people are afraid of soy. Here’s the thing: highly processed soy products (fake meats, etc.) aren’t the same thing as organic soy. Obviously if your body reacts negatively towards soy then it’s better to avoid. Soy can give an excellent skin boost because it has estrogen-mimicking abilities: it can help to banish dry skin, and improve skin tone. Fermented organic soy products, such as tempeh, are you best choice. 

Pro- and Prebiotics For Healthy Digestive System

Probiotic foods are excellent because they provide the beneficial bacteria for the gut and brain. Great examples include yoghurt kefir, sauerkraut, tempeh, kimchi, miso, pickles, and other fermented foods. If you are not consuming probiotic foods, I recommend choosing a high quality supplement. Eat plenty of fibre to get your natural prebiotics! Prebiotics are non-digestible food ingredients (fiber) that feed the probiotics in the gut. Examples of naturally prebiotic foods include Jerusalem artichokes, asparagus, leeks, and bananas.

Experiment With Algae And Seaweeds

This may surprise you but algaes contain doses of essential fatty acids. They are also packed with chlorophyll that helps to oxygenate the skin and are high in various nutrients, like vitamin D, vitamin K, iodine, and iron. Some of them have even vitamin B12. Try superfood powders like spirulina and chlorella. Similarly, seaweeds can be exciting to cook with. I like to add dulse flakes to my meals and order wakame when I have sushi. 

By eating colourful whole foods without restrictions you will also maximise your health and boost your immunity. Food is your daily medicine.

Lots of Love!

RESOURCES:

Younger Skin Starts In The Gut By Dr. Nigma Talib

Radical Beauty by Deepak Chopra M.D., Kimberly Snyder, C.N.