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The cold weather can really take its toll on our skin, leaving it flaky and dull. Instead of spending a fortune on skincare, treat it from within – see our nutritionist’s advice on how to help your skin glow from the inside.
We can’t stop or reverse ageing but we can help our skin to cope with everyday stressors, recover more quickly and retain its elasticity and firmness for longer – resulting in smoother, firmer, more hydrated looking skin. There are many nutrients involved in skin health such as Vitamin E and omega fatty acids, which are found in foods rich in healthy fats such as seeds. Skin helping nutrients can be found in common, easy to find foods – the key is to eat a varied and balanced diet, choosing a wide range of foods.
Missing out on enough of certain nutrients can cause dull, flaky skin, breakouts or poor healing. Faddy diets and detoxes which exclude whole food groups could be leaving you lacking in essential nutrients and suffering from sad skin. If you have to exclude foods due to allergies, speak to a Dietitian to make sure that you are getting everything you need from alternative sources. Including healthy snacks in your diet such as fruits, nuts and seeds can give you that energy boost you need while providing nutrients to help keep your skin in tip-top condition.
Foods that may harm
Alcohol – too much may cause dehydration (and other internal damage). Dehydrated skin is less elastic lines & can make wrinkles are more visible.
Why not try a delicious mocktail that won’t make you feel left out. Enjoy sipping on crushed fresh raspberries and lemon juice shaken with 100% pure apple juice not from concentrated, elderflower cordial then topped with soda.
Drink plenty of fluids to stay hydrated from within. Keeping well hydrated improves skin elasticity too!
Needed for healthy skin maintenance and repair. Some evidence shows it can help to reduce environmental damage from sun, pollution and other stressors.
Meat & dairy products, carrots, sweet potato, apricots, leafy greens.
The healthy fats in our seeds can help with the absorption of Vitamin A from other foods.
An antioxidant – helps to protect and repair the skin from damage caused by the sun’s rays and pollution Also needed for the production of collagen, which keeps the skin firm and elastic and could aid with hydration.
Fresh fruits and vegetables such as citrus fruits, blackcurrant, rose hip, guava, chili peppers, parsley.
Our “Super Berry” mix is a source of Vitamin C and contains blueberries, cranberries, goji berries and mango; all great sources of vitamin C. (And delicious lightly toasted seeds of course!)
Another powerful antioxidant that helps with the production of collagen and could be photoprotectant – a deficiency could lead to premature skin aging and dryness.
Vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy and some oily fish e.g. tinned sardines in oil.
A 50g portion of sunflower seeds provides 157% of your daily RI for vitamin E, as well as skin saviour minerals zinc and selenium. Our “Choccy Apricot” 50g bags contain 38% of your daily RI and 50g of our “Savoury Crunch” contain a huge 84% of your RI.
Omega 3 fatty acid
Anti-inflammatory, some evidence shows it can protects the skin from UV light, it’s essential for cell structure and could help with hydration – deficiency affects the skin’s natural barrier and can lead to water loss and dryness.
Oily fish (e.g. salmon, mackerel), walnuts, flaxseeds (linseed), chia seeds, hemp seeds, nuts and vegetable oils.
Hemp seeds are one of the richest sources of omega 3 and are found in our Omega Sprinkles.
Important for skin healing and supplementation could improve elasticity, hydration and reduce wrinkles. There is growing research linking zinc levels to acne and sebum.
All our Munchy Seeds mixes, Fish/seafood, eggs and wholegrains.
Seeds are a fantastic source of zinc – 50g of pumpkin or sesame seeds contain over 30% of your daily RI.
Eating 50g of our “Omega Sprinkles” provides 23% of your daily RI and there’s 17% in 50g of our “Honey Seeds”.
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