This post is a part of a series of blog posts about natural and healthy skincare, that presents the easiest, safe and natural steps for healthy, naturally glowing skin.
You can start here -> FACIAL MASK TREATMENT.
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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 inadequate 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, to prevent disease and to keep our skin healthy. (1)
If the free radicals are not regulated by the body, a condition known as oxidative stress results and 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 the harmful action of free radicals 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 the straightforward and essential advice.
Eating more antioxidants from fruits and vegetables could help you keep your skin healthy or even to promote self-healing of your skin.
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 Google 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 a large amount of antioxidants from the diet easily is by making a healthy and tasty smoothie.
How to make an antioxidant-rich smoothie?
Try to add these ingredients to your smoothies:
- Greens are rich in Carotenoids and Chlorophyll.
- Chia seeds or Flaxseed, they are a great source of ALA (Plant-based source for Omega 3).
- Almonds, Walnuts, Pumpkin seeds are a source of healthy fats and minerals, add few.
- Fruits with Vitamin C- like Berries and Kiwi. Berries also contain Flavonoids which are another excellent compound for healthy skin.
- Banana, Mango or Avocado makes the smoothie to have a creamy texture.
- For the fluids part – add Water, Coconut Water, Orange Juice, Plant-Based Milk (Almond/Soy/Coconut/Oats/Hazelnut) and Yoghurt.
- I love to add 1 tablespoon of Oats as a good source of dietary fibre and for the texture.