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This article is the third in a series of blog posts about healthy skincare. 


This series will present the essentials, the easiest, safe, natural, inexpensive and healthy steps you can take to help your skin being healthier and naturally glowing!

In the previous postI talked about smoothies and antioxidants. In my opinion, drinking smoothies is an easy way to consume a significant amount of veggie & fruits at once and provide your body with the nutrients that it need.

But there is more about nutrition and healthy skin that you should know!

On this post, I’ll give you my guidelines about nutrition and skincare.

As we previously discussed, good nutrition is one of the keys to healthy skin.

“Good Nutrition” – it’s not only what you eat! It is also how you eat!

Sometimes you can eat a wide variety of nutrients, but those nutrients can’t absorb well in the body, and this can also influence your health and skin appearance. 

Different reasons can cause malabsorption. 

For example, your body does not break down and digest the food properly, and it could be connected to low or high acidity in the stomach, stress and certain health problems.

Each person is unique and has unique needs, according to his or her lifestyle and health conditions. 

Skin care nutrition

Here are some guidelines that can start eating more healthy for healthier skin:

Eat small meal portions during the day.

Three main meals and healthy snacks between meals (like fruits and nuts) will keep your metabolism working and control your blood sugar, as long as you choose healthy foods.

You won’t feel hungry, and your body will work better.

Moreover, this will help you to choose your meals carefully.

Usually, when we are “starving” for food, we aren’t making the best food choices.

Healthy food choices that have extra benefits for healthy skin:

  • Beetroot- a rich source of iron, vitamins A, B1, B6 and C, magnesium and betalains. Beetroot supports the body detox mechanism and can be a healthy addition to add to your diet. 
  • Berries– one of the best anti-ageing foods. Berries are an excellent source of vitamins, particularly vitamin C.
  • Carrots – a great source of Beta-carotene. This is an antioxidant, provitamin A for healthy skin.
  • Grapes –active compound – Resveratrol, a phytoalexin antioxidant that found in red grapes, have been shown to have both chemopreventive and therapeutic effects against many diseases and disorders of the skin.
  • Green tea- contains a cocktail of potent antioxidants called catechins, which help fight damage caused by free radicals. Green tea in creams appears to exert sun damage protection by fighting free radicals and reducing inflammation rather than by blocking UV rays.

skin care nutrition

Keep the right balance between omega 3, 6 and 9

Eating healthy vegetable fats as such as avocado, walnuts, olive oil, etc., is a great way to incorporate healthy fats, as well as skin-protecting Vitamin E.

Add fish, chia seeds and flaxseeds to your diet, to provide healthy sources of omega 3.

Fatty fish provides a great source of omega-3 fatty acids. Plant-based source of omega 3 is Chia seeds and Flax seeds.

Reduce or remove from the diet highly processed seed oils like soybean oil, corn oil and others.

These oils contain high amounts of omega-6 polyunsaturated fatty acids, which are pro-inflammatory when they are in excess.

Drink water

I love to add to my water some herbs & fruits.

Try to add to your water mint and lemon or berries. There are so many great options!

Keep your plate healthy with right proportions: 1/2 vegetables, 1/4 whole grains and 1/4 of healthy proteins.

You can read all about it on the Harvard website.

These portions will keep you eating a lot of antioxidants from vegetables and also provides other essentials nutrients that you need- proteins and carbohydrates.

And the most important Enojy to explore new flavours and enjoy a wide variety of foods!

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