● Vitamin D . This vitamin helps the skin to grow and repair itself. Vitamin D has also proven to be helpful in treating chronic skin inflammation conditions, such as eczema and acne. Natural sources include: Milk; cereal; tuna; swordfish; and salmon. ● Vitamin E . Vitamin E is another antioxidant vitamin and helps to prevent signs of aging by slowing down damage from free radicals. Natural sources are: Spinach; corn; and mangoes. There are many vitamins and minerals that help skin health, and the best way to ensure getting enough nutrients in the diet is by eating a wide variety of nutrient-rich natural foods.
However, if a person is unable to eat a diet rich in nutrients, supplements can make up for some of vitamins and minerals they lack in their diets. Always remember that caution must be exercised with supplements, as some of the vitamins are toxic in too-large doses. Vitamins can help with some skin conditions, but some can actually have the opposite effect if a person takes them without understanding their purpose. Vitamins and minerals obtained through natural food sources (as opposed to supplements) are always safe, as it’s impossible to eat enough to create toxic levels, and the body has an easier time and can more efficiently utilize nutrients gained through eating healthy, unprocessed food. the body and protects the skin against sun damage. A mere one-half cup serving of sweet potatoes contains nearly four times the recommended daily allowance of vitamin A. Once consumed, this antioxidant is incorporated into the skin to protect the skin cells from sun exposure and sun damage. ● Red or yellow bell peppers : These peppers are one of the best sources for vitamin C, which helps in creating collagen, to keep the skin strong and healthy. Studies have proven that diets high in vitamin C protect against early signs of aging, dry skin, and wrinkles. These peppers are also rich in vitamin A. ● Broccoli : Broccoli is chock full of important vitamins and minerals that are important for skin health. Broccoli contains healthy servings of zinc, vitamin A, and vitamin C. This veggie also contains lutein , a carotenoid that works like beta- carotene. Lutein protects the skin from oxidative damage and helps in preventing wrinkles and dry skin. Broccoli florets also carry a special compound called sulforaphane , which provides some impressive benefits: Sulforaphane has anti-cancer effects and provides a powerful protective agent against sun damage. Sulforaphane acts by neutralizing harmful free radicals, and by also switching on other protective systems within the body. Sulforaphane also works to protect the skin against sunburn and skin cancer, and to help maintain healthy collagen levels in the skin. ● Tomatoes : Tomatoes are another terrific source of vitamin C, the vitamin that’s essential to collagen production. Tomatoes also contain all of the major carotenoids, including lycopene. Beta-carotene, lutein, and lycopene have been shown to protect the skin against sun damage and to help prevent wrinkling. Thanks to containing all of the essential carotenoids, tomatoes are excellent for producing and maintaining healthy skin. Pairing tomatoes with a source of healthy fats, such as cottage cheese, increases the absorption rate of the carotenoids. ● Soy : Soy contains isoflavones. Isoflavones have been shown to reduce fine wrinkles and increase skin elasticity. Soy also has shown to be helpful in improving dry skin and increasing collagen production, and in protecting the skin from UV damage. ● Dark chocolate : This cannot be substituted with other types of chocolates, only dark chocolate with 70% or higher cocoa contents carry the antioxidants that are so beneficial to all skin types. Studies have been done on the effects of consuming dark chocolate, and the results are pretty phenomenal. Dark chocolate consumption has been attributed to thicker, healthier, more hydrated skin. It’s been shown to improve rough, scaly skin, make skin less sensitive to sunburn, and improve blood flow – which is essential in carrying important nutrients to the skin. Dark chocolate with 70% or higher cocoa content has been proven to be rich in important antioxidants, and to be beneficial in maintaining healthy skin. Now your clients have a great excuse to eat it! ● Green tea : Another antioxidant powerhouse, green tea can help prevent signs of aging and damage. It’s best to drink the tea straight, as adding milk can reduce the effectiveness of the antioxidants green tea contains. The tea is chock-full of powerful compounds called catechins , which have proven to improve the overall health of the skin on many different
CREATING A HEALTHY FOODS DIET
Once you understand the basics of nutrition, it’s time to implement this knowledge by creating healthy nutritional guides geared towards helping each client improve their skin. All diets start with the ABCs of a solid nutrition plan – that’s getting all the macronutrients through fresh, healthy foods, in large enough doses. After that, it’s time to figure out which micronutrients will be the most efficient at clearing up each client’s specific issue. To help in creating an optimal nutrition plan, here are the twelve best foods for overall healthy skin: ● Fatty fish : Salmon, herring, and mackerel are all great examples of fatty fish. With salmon, look for wild salmon – it’s much healthier than the farmed kind. Fatty fish are rich in the omega-3s, which keep the skin plump, supple, and moisturized. A deficiency of omega-3 fatty acids can cause dry, flaky skin. Omega-3 is also anti-inflammatory, and is great at combating redness, acne, and any inflammatory skin conditions. It also helps the skin to be less sensitive to harmful UV rays. Fatty fish is also loaded with vitamin E, which protects against damage from free radicals and inflammation. This type of seafood is also chock full of high- quality protein, which is needed for healthy skin and cell turnover. Fish also provides a source for zinc, which is vital to fight inflammation, healthy cell turnover, and overall skin health. A diet deficient in zinc leads to inflamed skin, lesions, and delayed wound healing. Every diet should include servings of fish at least two to three times each week. ● Avocados : Healthy fats are essential in keeping skin moisturized and supple. Avocados are rich in healthy fats. Studies have proven that diets high in healthy fats directly lead to healthy, soft, supple, springy skin. Avocados contain compounds that protect the skin from sun and UV damage, which is helpful in preventing wrinkles. Avocados are a great source of vitamin E, which is essential to healthy skin. Vitamin E is an important antioxidant that protects the skin from oxidative damage. Most Americans don’t get enough vitamin E in their normal diets – adding a few avocado slices to salads and sandwiches, or enjoying some fresh guacamole each week can help. Vitamin E works best when it is combined with vitamin C, another important vitamin that avocados are loaded with. Vitamin C is crucial when it comes to collagen production, and healthy collagen production translates to beautiful skin. ● Walnuts : Walnuts are another wonderful source for healthy fatty acids, the kind your body cannot produce on its own. Walnuts are rich sources for both the omega-3 and the omega-6 fatty acids; in fact, they have more of these healthy fatty acids than any other nut. These healthy-skin nuts are also a great source for zinc, which is an essential mineral for healthy, strong skin. Walnuts also contain vitamin E, vitamin C, and selenium, plus 4-5 grams of proteins per ounce. ● Sunflower seeds : These nutritious seeds are packed with vitamins and minerals that are crucial for healthy, glowing skin. Just 1 ounce provides a whopping 37% of the recommended daily allowance for vitamin E, 32% of the recommended daily allowance for selenium, 10% of the recommended daily allowance for zinc, plus 5.4 grams of protein. ● Sweet potatoes : Sweet potatoes are a wonderful source of beta-carotene, which converts to vitamin A once it is in
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