Creating Supple Skin

As winter approaches us the weather often leaves our skin looking dull, feeling dry, and in need of some color. Luckily there are tons of foods which support the skin and can assist in suppleness and vibrancy. As with any health condition in which you are looking to heal yourself it is important to start with the very basics and build from there. Make sure you are drinking plenty of water and eating a well balanced diet consisting of greens, grains, fruits and limited intake of meat and dairy products. If you are already eating in a healthful way then continue and add in some of the foods listed below. If your diet is lacking in proper nutrients then make a point to add beneficial foods into your meals and see how your skin changes.

Skin Health:

Increase antioxidants- The main victim of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants.

Eat more: strawberries, raspberries, black currants, black grapes, brazil nuts, broccoli, carrots, cherries, chestnuts, hazelnuts, kale, raisins, peas, peppers, prunes, spinach, sweet potatoes and tomatoes.

Increase essential fatty acids- Oily fish such as sardines, tuna and salmon are good sources of EFAs, as are nuts and seeds and their oils, organic eggs, and prawns. A quick way to increase your intake is to use sesame, grape seed, walnut, and flax oils in the kitchen.

Symptoms of deficiencies:

Pale complexion and dark circles around the eyes may be a sign of iron deficiency.
Dull complexion, white spots on fingernails, stretch marks, dandruff may be a sign of a zinc deficiency.
Lack of moisture in the skin may be caused by a deficiency in B vitamins.
Dry skin may be caused by a lack of selenium in the body.
Pale skin, acne, premature wrinkles and easy bruising may be due to a lack of vitamin E.

For overall healthy skin increase water intake and limit stimulants such as caffeinated beverages which dehydrate the body. Increase raw fruits and vegetables in order to obtain antioxidants. Add in healthy fats to your diet which are high in omega 3 and omega 6. This can be done through cooking oils or increased consumption of oily fish. Being aware of the symptoms your body is displaying can help you realize where you are deficient and should focus more closely on when adjusting your diet. As always if you have questions please contact Gillian Rader at Gillianmelia@gmail.com