levels. Like other antioxidants, catechins protect the skin against sun damage. They’ve also proven to be effective in reducing redness, improving moisture content, clearing up rough patches, and improving both elasticity and thickness. For healthier, clearer, more hydrated skin, green tea is an easy addition to any diet. ● Red wine : Here’s a great excuse for that glass of wine each night. Red wine contains resveratrol – a compound that comes from the skin of red grapes. Resveratrol is famous for a wide range of health benefits that include reducing the signs of aging. This antioxidant protects against harmful free radicals, which damage skin cells and cause the skin to show signs of age. Of course, there are also problems associated with drinking any alcoholic beverage, so be careful which clients you recommend red wine to. ● Healthy oils : These include olive oil, safflower oil, sunflower seed oil, flaxseed oil, and canola oil. Adding high-quality oils to the diet keeps the skin lubricated and keeps it both looking and feeling better. The oils to look for are either cold pressed, expeller processed, or extra virgin. Avoid the commercially processed oils, as these have unhealthy solvents added to them, and the process they go through strips them of important nutrients. ● Whole wheat bread, cereals, and muffins : Selenium plays a key role in creating healthy skin cells. Studies show that a diet high in selenium is effective in combating damage from exposure to the sun and harmful UV rays. It’s important to opt for whole-grain products, as refined flours have zero nutrients. ● Turkey and tuna : These are also terrific choices for getting enough selenium into the diet. Studies have shown that even skin that has already been damaged by the sun suffers fewer consequences if the diet is high in selenium. ● Blackberries, blueberries, strawberries, and plums : These fruits are powerhouses of skin-friendly antioxidants, weighing Healthy food for dry skin People with dry skin tend to slather on potions and lotions but are generally disappointed with the results achieved by only treating the skin topically. Good skin care combined with a diet rich in the nutrients that dry skin craves can create stunning results, and your clients will be thanking you for the following nutritional advice. People with dry skin need to avoid, as much as possible, foods that are high in either salt content or preservatives. These dry out the skin from the inside out, and also create a puffy appearance. Dry skin sufferers do well when adding foods rich in omega-3 fatty acids to their diets, as well as adding antioxidant-rich food. Here are some of the best foods for clients with dry skin: ● Fatty fish : Salmon, trout, tuna, and herring are all powerhouses of the omega-3 fatty acids. These healthy fats are crucial for dry skin sufferers, as they help the skin to retain moisture and strengthen the skins barrier, which tends to be thinner and weaker in those with naturally dry skin. If your client is vegetarian or vegan, they can substitute foods such as flaxseed and nuts that are rich in omega-3s. ● Nuts : Nuts provide natural oils, which are building blocks for the components of the skin barrier. They are packed with proteins, vitamins, and oils that enrich dry skin. Nuts also contain vitamin E, which protects the skin from oxidative damage and protects the skin’s barrier. Nuts are also terrific for dry skin, itchy skin, and eczema. ● Avocados : Avocados are rich in vitamin E as well as over 20 other important vitamins, minerals, and antioxidants. Avocados are also rich in monounsaturated fats, which keep the skin moist and reduce inflammation. ● Sweet potatoes : Vitamin A is one of the most important vitamins in both preventing and treating dry skin, and sweet potatoes are loaded with A! The nutrients in sweet potatoes help to repair tissue damage and keep the skin moisturized. These amazing sweet treats are packed with antioxidants like beta carotene, which help the skin to produce collagen and remain soft and supple.
in with the highest total antioxidant capacity of all the food groups. The antioxidants and phytochemicals found in these four fruits can protect the skin cells and battle harmful free radicals. Tossing berries into water gives a great one-two punch, offering the antioxidants contained in the berries, and the necessary hydration that only water can provide. ● Water : Hydration is key for healthy, beautiful skin. Sodas and caffeinated beverages do not count, as caffeine is a diuretic, and sugar as well as the sugar substitutes found in diet sodas are actually harmful to a healthy, glowing complexion. In addition to keeping skin cells hydrated, water helps cells to move nutrients in and harmful toxins out. For people who don’t like the taste of water – slice up some fresh fruits, cucumbers, melons, citrus, or berries – any of these can be added to natural or mineral water for a refreshing taste. There’s no way to get around it, anyone who desires a beautiful complexion needs to get in the habit of drinking at least eight to ten 8-ounce glasses of water each day. When creating a nutrition plan for anyone, it’s important to start with the macronutrients. Every nutrition plan has to include proteins, healthy fats, and carbohydrates. When recommending which micronutrients to add, it is first imperative to understand what skin type your client has, and what skin conditions or issues they are dealing with. Knowing which foods are especially effective when combating signs of aging, dehydration, acne and other inflammatory conditions is key in developing a solid nutrition plan. All the information necessary is provided in the first half of this course, but to make it easier to quickly design an optimal, and highly effective plan, we’ve broken the different types of diets down according to skin issues in the following chapters. Keep this on hand for a handy reference guide, and you will always be able to easily create the perfect plan for each and every individual client. ● Oysters : Oysters help to hydrate the skin. The omega fatty acids found in oysters help the skin to build its own natural oils. Oysters are also packed with zinc, which repairs the skin and builds collagen. Zinc is also key in repairing other skin issues such as inflammation and scarring. They also contain iron, which aids in several important skin processes. Iron deficiency can actually cause dry skin, as the skin receives less oxygen from the blood during a deficiency, causing it to become dry and damaged. ● Olive oil : Olive oil is a nutritional powerhouse for dry skin. It contains vitamin E, monounsaturated fats, and omega-3 fatty acids. This oil protects against sun damage and prevents dryness and eczema. Olive oil helps to provide the raw materials necessary for dry skin to produce its own oils. Cooking with olive oil, or even just eating a teaspoon a day, helps to reinforce the cell membrane and maintain a healthy skin barrier. A tasty way to add more olive oil to the diet is to use it as a dip for fresh, whole grain baguettes. ● Cucumbers : Cucumbers contain one of the highest levels of water content of all the foods, which helps to hydrate tight, dry skin. Cucumbers are also packed with vitamin A and vitamin C, which both help to soothe skin and fight dryness and damage. The silica found in cucumbers and other water- rich vegetables helps to increase both moisture and elasticity in skin. ● Dark chocolate : Research study participants who added dark cocoa powder to their diets showed thicker, softer, more hydrated skin after only twelve weeks. The chocolate has to be 70% cocoa or higher, anything less lacks the crucial antioxidants and contains too much sugar. ● Walnuts : These nuts are packed with nutrients that prevent dry skin. They contain the all-important omega-3s, as well as vitamin E. Walnuts are also loaded with potassium, which helps to counteract against the drying effects that eating foods containing sodium has on healthy skin.
Book Code: EFL1024
Page 12
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