This week’s post is super special because it’s from our FIRST guest blogger! Becca Goff is a registered dietitian and has her Master’s Degree in Human Nutrition.
Hope you enjoy this lovely, informative, and enticing post on food that can make your skin even more beautiful! And make sure to check out the recipe at the end for the Beauty Smoothie which was exclusively made just for Lookin’ Good Girl (!!!!!)
Eating for Beauty
Have you ever wondered if what you eat affects the appearance of your skin, well, the answer is simply yes! While the right topical skincare products are integral for allowing your skin to glow with its full potential, half of the battle is not what you put on your skin, but what you put in your body.
There are so many vitamins, minerals, and other nutrients that do amazing things to minimize or eliminate the appearance of wrinkles and acne, all while enhancing the skins natural beauty. Studies suggest that a diet high in antioxidants such as vitamins A, C and E can nourish and safeguard the skin against oxidative damage to promote a healthy appearance.
Of the most important nutrients is something that is seemingly abundant and best of all, free, WATER. Not only will adequate hydration keep your skin moisturized, but it will also promote free movement of the healthy nutrients in and the harmful toxins out. Aim for around 8 cups of fluids each day, with at least half of these coming from pure water while minimizing those drinks containing caffeine and added sugars.
Vitamin C is a main player in collagen production, which can keep your skin looking firm and smooth. It can also protect the skin from oxidative damage by scavenging up free radicals. Great sources are bell peppers (all colors), oranges, kiwi, strawberries, and broccoli.
When combined with Vitamin C, some research shows that Vitamin E can protect from some cancers, decrease wrinkles, and safeguard against UV radiation. Always get Vitamin E in the form of whole foods rather than supplements, as research suggests that there may be safety concerns with Vitamin E supplements. Good sources include wheat germ, fortified cereals, nuts and seeds.
Beta carotene (vitamin A)
Vitamin A plays a role in the growth and repair of tissues. Consuming beta carotene is the safest way to get vitamin A as toxicity can occur with high dose consumption. The body converts the beta carotene to vitamin A as needed. The best sources include sweet potato, carrots, mango and apricots.
Omega-3 Fatty Acids
This nutrient is key in forming healthy cell membranes, in other words, it will help to allow water and nutrients in, while keeping toxins out. Adequate Omega-3 intake may also protect against sun damage, aid in skin repair and overall flexibility of the skin. Great sources include fatty fish such as salmon and tuna (canned, too), flaxseed, walnuts, and chia seeds.
These are a group of plant constituents that can protect against UV damage and improve the overall structure and function of the skin. Great sources include cocoa, green tea, soy, apples, lemons, cherries, and plums.
This nutrient is essential for healthy skin as it helps to strengthen connective tissues. Eat leeks, garbanzo beans, strawberries, cucumbers, mango and rhubarb to get this mineral
Selenium acts as an antioxidant and promotes tissue elasticity. Some studies show that it may prevent some skin cancers in animals. Selenium is found in Brazil nuts, tuna, crab, and wheat germ.
Zinc helps to control the production of oil and may help control hormones that affect the appearance of your skin. Eat oysters, pumpkin, Brazil nuts, and eggs to get this nutrient.
It is important to get these nutrients in the form of whole foods, the form that nature intended, rather than supplements to decrease any risk of toxicity. If you are interested in taking supplements, always discuss with your doctor first.
Drink your way to beautiful skin with this recipe, which contains each of the nutrients above!
1 cup 100% Orange juice
1/8 lemon without peel
2 tbsp flax meal
2 tbsp wheat germ
1 cup mango chunks (fresh or frozen)
1 cup strawberries (fresh or frozen)
1 cup blueberries (fresh or frozen)
¼ cup cucumber
4 Brazil nuts
Makes 2 servings, so share the beauty!