{"id":12047,"date":"2018-08-22T14:34:17","date_gmt":"2018-08-22T12:34:17","guid":{"rendered":"http:\/\/amazingy.com\/magazine\/?p=12047"},"modified":"2018-08-22T15:42:41","modified_gmt":"2018-08-22T13:42:41","slug":"amazingy-guides-3-steps-on-how-to-eat-your-way-towards-healthier-skin","status":"publish","type":"post","link":"https:\/\/amazingy.com\/magazine\/amazingy-guides-3-steps-on-how-to-eat-your-way-towards-healthier-skin\/","title":{"rendered":"Amazingy Guides: 3 Steps on How to Eat Your Way Towards Healthier Skin"},"content":{"rendered":"<h4><strong>If having healthier skin is one of your top wellness goals \u2013 and you love food \u2013 then this article is most certainly for you. During my naturopathic studies, there have been a few fundamentals about food which came up that seem to lay the foundation for our skin\u2019s natural health. After implementing these basics, I\u2019ve personally seen some effective &amp; long-lasting results. Sharing these findings may be able to help others achieve their own personal skincare goals, so I\u2019m going to walk you through exactly how I paved my own way towards healthier skin.<\/strong><\/h4>\n<p>Here\u2019s the thing about eating your way towards a healthier-looking skin: firstly, you have to <a href=\"https:\/\/amazingy.com\/magazine\/gut-issues-causing-skin-problems\/\" target=\"_blank\" rel=\"noopener\">understand how different foods react to the skin<\/a>. If you\u2019ve ever eaten something that\u2019s caused a breakout or an allergic reaction, you\u2019ll know how food can affect you. But did you know that there is an arsenal of nutrients found in certain foods that can enhance skin beauty \u2013 or, if ingested by other skin types, can do quite the opposite?<\/p>\n<h2>Turning the food you eat into a force of defense for healthier skin<\/h2>\n<p>The skin needs to receive vitamins &amp; nutrients at a steady rate in order to aid in cell regeneration. Because of this, the skin is especially vulnerable to nutrient deficiencies and other imbalances; thus, \u2018quick-fix\u2019 forms of beauty maintenance have become very popular. The problem is it\u2019s only just that: a quick fix. Our <a href=\"https:\/\/amazingy.com\/magazine\/creating-balanced-ph-glowing-skin\/\" target=\"_blank\" rel=\"noopener\">skin will continue to reflect our inner, overall health<\/a>, so a long-term plan is what you\u2019ll need to achieve long-term results.<\/p>\n<p>By making the right food choices, you can ensure that everything you eat will promote the way your skin looks and feels.<\/p>\n<h3>Step 1: Always look for foods high in&#8230;<\/h3>\n<ul>\n<li>antioxidants<\/li>\n<li>fibre<\/li>\n<li>high quality protein<\/li>\n<li>essential fats<\/li>\n<\/ul>\n<p><strong>Antioxidants<\/strong> are found in most foods that have a bright colour. And I\u2019m not talking red jelly beans \u2013 I\u2019m talking about your yellow, green, red, purple fruits &amp; vegetables. Eating a rainbow-coloured diet will increase the amount of antioxidants that are circulating in your body. They protect the body from cell &amp; tissue damage and will neutralise free radicals, which wreak havoc within the body \u2013 seen as symptoms such as wrinkles or sagging skin.<\/p>\n<p><strong>Fibre<\/strong> is highest in fruit, vegetables, legumes &amp; grains. Eating a high amount of fibre with each meal will not only eliminate toxic waste from the body, but will also improve digestive function on the whole. This is important because if your digestive system is not working at its optimal setting, toxins will find another way out of the body \u2013 and that is usually through the skin.<\/p>\n<p><strong>High quality protein<\/strong> can be found in lean meats, fish, chicken, eggs, a variety of nuts, as well as in some (but not all) dairy foods. As with any animal products, source organic, and whenever possible, make sure they\u2019ve been grass-fed; this is not only better for the welfare of the animals, but also reduces the amount of medication (used on the animals) that would carry over into your body.<\/p>\n<p>Plant-derived proteins can provide an alternative to animal proteins. Food combining, however, is required. The best way to get complete proteins from plants is by consuming legumes, whole grains &amp; seeds in one sitting or within a 4 hour period. Plant protein should be included as part of your overall protein consumption since animal-sourced proteins are also pro-inflammatory. The body can efficiently deal with about a palm-sized amount of protein with every meal. (Implementing protein consumption throughout the day will not only increase your energy, but will also improve the elasticity &amp; firmness of the skin.)<\/p>\n<p><strong>Essential fats<\/strong> \u2013 like Omega 3 found in oily fish, flaxseed (linseed) oil, avocados &amp; nuts \u2013 are good &amp; essential for the body. These fats become part of a protective layer on every single cell, acting as a lubricant or moisturiser inside the body.<\/p>\n<p><em>Note: You\u2019ll want to be getting an ample amount of each group of food daily, but be sure to have antioxidants &amp; protein with each &amp; every meal and snack.<\/em><\/p>\n<h3>Step 2: Try not to\u2026<\/h3>\n<ul>\n<li>follow fad diets<\/li>\n<li>eat sporadically<\/li>\n<li>drink (or eat) excessive amounts of caffeine<\/li>\n<\/ul>\n<p><strong>Fad diets<\/strong> are usually not sustainable for the body. They typically restrict what you can eat, which in turn slows down your metabolism; this does not profit your body nor your skin.<\/p>\n<p><strong>Eating sporadically<\/strong> limits how much energy you maintain throughout the day, often showing up as fatigue. Eating three sensibly sized meals \u2013 with snacks in between \u2013 will sustain a noticeable vitality.<\/p>\n<p><strong>Consuming too much caffeine<\/strong> depletes your body\u2019s source of vitamin C (the vitamin that promotes collagen formation &amp; skin regeneration). It also dehydrates the body, leaving your skin with a lacklustre look.<\/p>\n<h3>Step 3: Opt for foods with&#8230;<\/h3>\n<ul>\n<li>vitamin B3<\/li>\n<li>vitamin C<\/li>\n<li>vitamin E<\/li>\n<li>silica<\/li>\n<li>zinc<\/li>\n<\/ul>\n<p><strong>Vitamin B3<\/strong> increases the production (while decreasing breakdown) of collagen. Because of this, B3 is very much loved by the skin. It can also minimise pore size and smooth out the texture of the skin. The best sources of food containing vitamin B3 are tuna, portobello mushrooms, fresh green peas, and sunflower seeds.<\/p>\n<p><strong>Vitamin C<\/strong> is essential for the repair and growth of cells &amp; tissues. It\u2019s required for the production of collagen, and in turn will assist in skin elasticity, wound healing and the maintenance of healthy cartilage. Foods high in vitamin C include green leafy vegetables, berries, tomatoes and broccoli.<\/p>\n<p><strong>Vitamin E<\/strong> is already renowned in the skincare world, especially because of its effectiveness as an antioxidant. Vitamin E also helps to reduce scarring, stretch marks and age-related blemishes. Some of the best sources of vitamin E are nuts &amp; seeds \u2013 such as almonds, hazelnuts and sunflower seeds.<\/p>\n<p><strong>Silica<\/strong> is a mineral and an integral component for the body \u2013 more specifically, for the hair, skin and nails. Silica can be integrated into your diet by eating sprouts and other similarly structured vegetables. These can include alfalfa, as well as leeks, asparagus, celery and rhubarb.<\/p>\n<p><strong>Zinc<\/strong> is also essential for the body and a powerful antioxidant. It is similarly helpful towards wound healing, and a vital nutrient for the immune system. Foods high in zinc are pumpkin seeds, mussels and oysters.<\/p>\n<h2>Conclusion<\/h2>\n<p>Making the right food choices over a long period of time is key here \u2013 and by following the above guideline, you will ensure that the food you eat will be working simultaneously on the inner health of your body, reflecting every way your skin looks &amp; feels. For me, it\u2019s a fool-proof plan that always gets me the results I\u2019m looking for, even when I\u2019ve steered far off-track.<\/p>\n<h4><strong>Has it worked for you, too? Or do you have some specific ace up your sleeve when it comes to food &amp; good skin? Let me know in the comments below.<\/strong><\/h4>\n<h5><em><strong>Editor\u2019s Note: This article was originally published in October 2014 and was updated in August 2018 for accuracy.<\/strong><\/em><\/h5>\n","protected":false},"excerpt":{"rendered":"<p>If having healthier skin is one of your top wellness goals \u2013 and you love food \u2013 then this article<\/p>\n<p><a class=\"continue-reading\" href=\"https:\/\/amazingy.com\/magazine\/amazingy-guides-3-steps-on-how-to-eat-your-way-towards-healthier-skin\/\">Continue reading&#8230;<\/a><\/p>\n","protected":false},"author":39,"featured_media":6400,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2530,114,3,122],"tags":[1941,1942,2061,1945],"brand":[],"problems-concerns":[1733,1768,1739,1740,1743,1878,1737,1744,2247,1738,1778,1736,2246],"class_list":["post-12047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-amazingy-guides-eco-organic-lifestyle","category-health-tips-skin-food","category-news","category-organic-natural-skin-care-tips-get-good-skin","tag-diet","tag-food","tag-health","tag-skin-care","problems-concerns-acne","problems-concerns-allergies","problems-concerns-combination-skin","problems-concerns-dehydrated-skin","problems-concerns-dermatitis","problems-concerns-diet","problems-concerns-dry-skin","problems-concerns-eczema","problems-concerns-normal-skin","problems-concerns-oily-skin","problems-concerns-pimples","problems-concerns-rosacea","problems-concerns-skin-types"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - 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