This post is a part of a series about natural and healthy skincare.
In this series, I want to share with you my easiest, safest and most natural steps for healthy and naturally glowing skin.
You can start start here
Healthy nutrition in skincare
An important part of keeping our skin healthy and glowing is by having healthy nutrition.
Some of the vitamins and minerals in our body works as antioxidants, in addition to their other vital roles.
These include vitamins C and E and the minerals zinc and selenium.
“Antioxidant” is a general term for any compound that can neutralise unstable molecules called free radicals that damage the cells.
Free radicals and Antioxidants
Our skin is affected by the ageing process and our environment.
Environmental effects like ultraviolet (UV) light, smoking, pollution, sleep loss and poor nutrition causes an increase in free radicals created by our body.
The body creates free radicals also as a natural byproduct of processes in cells.
Having a balance between free radicals and antioxidants is essential for our body to function well, prevent disease, and keep our skin healthy. (1)
If the body does not regulate the free radicals, a condition known as oxidative stress results can lead to cell and tissue damage. (2)
Antioxidants neutralise free radicals; they act as a natural “off” switch for the free radicals. (3)
Defence from Free-Radicals with Prevention
The best prevention strategy against free radicals’ harmful action is to keep a low-stress healthy lifestyle, with a balanced nutritional diet, including antioxidants rich food.
Nutrition is a vast subject.
I want to share with you some easy and essential advice.
Eating more antioxidants by adding various fruits and vegetables to your diet could help you keep your skin healthy or even promote your skin’s self-healing.
Antioxidants are a vital component in skincare nutrition; they “fight” the damage of free radicals and protect our skin.
So let’s talk about Smoothies.
Smoothies are full of vitamins, minerals and other healthy compounds that can help our skin.
To learn more about the different nutrients in any fruit or veg, do a quick search of “nutritional value of …” and you can find out the nutrition data of each fruit or vegetable.
The foods you eat supply antioxidants, such as vitamins C and E.
Plants are full of compounds known as phytochemicals (literally, “plant chemicals”), many of which seem to have antioxidant properties as well.
A great way to consume many antioxidants from the diet easily is by making a healthy and tasty smoothie.
How to make an antioxidants rich smoothie?
Try to add these to your smoothies:
- Greens are rich in Carotenoids and Chlorophyll.
- Chia seeds or Flaxseed are excellent sources of ALA (Plant-based source for Omega 3).
- Almonds, Walnuts, Pumpkin seeds are a source of healthy fats and minerals. Add about a handful.
- Vitamin C rich fruits – like Berries and Kiwi.
- Banana, Mango or Avocado add a creamy texture.
- For the fluids part – add Water, Coconut Water, Plant-Based Milk(Almond/Soy/Coconut/Oats/Hazelnut) or Yogurt.
- I love to add 1 tablespoon of Oats as a good source of dietary fibre and texture.
✔️You can add to your smoothie any fruit or vegetable according to your taste. Enjoy it!
- Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307. doi:10.4161/derm.22876
- Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010;4(8):118-126. doi:10.4103/0973-7847.70902
- “Understanding antioxidants – Harvard Health.” 10 Jan. 2019, https://www.health.harvard.edu/staying-healthy/understanding-antioxidants.