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This is a series of blog posts about healthy skin care 


This series will present the essentials,

the easiest, safe, natural, inexpensive and healthy steps 

To help your skin be healthier and naturally glowing!

In the previous post I talked about smoothies and antioxidants, and in my opinion, this will help you to consume a big 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!

In this post, I’ll give you my guiding lines about nutrition and skin care.

As we already talked about, 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 all the great nutrients to support your body,

 but there is malabsorption, sometimes because not using the right combination for good absorption.

 There are also some other reasons your body does not digest the food properly

 (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 are a good start for healthy skin:

Eat small meal portions during the day

3 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 wisely your meals.

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

Healthy food choices that are good for the skin should include:

  • Beetroot- a rich source of iron, vitamins and minerals. This can give you healthy and glowing skin.
  • 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 – with their 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 quenching free radicals and reducing inflammation rather than by blocking UV care nutrition

Keep the good balance between omega 3, 6 and 9

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

Add cold water fish, such as salmon, which are high in omega-3 fats and low in mercury.

Fatty fish provides a tremendous source of anti-ageing omega-3 fatty acids.

Vegetable source of omega 3 is Chia seeds and Flax seeds.

Don’t eat processed seed oils like soybean oil, corn oil and others.

These oils contain very large amounts of biologically active fats called Omega-6 polyunsaturated fatty acids, which are harmful 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 good proportions: 1/2 vegetables, 1/4 whole grains and 1/4 of healthy proteins

You can read all about it on the Harvard website.

 Thie plate portion 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 the to explore new flavours and enjoy a big variety of foods!

Until the next time,


Pazit Azoulay

Pazit Azoulay is a certified naturopath based in London, member of the following regulatory bodies: NNA, CNHC and GNC.
Paz By Nature ltd website is a health & wellness blog aimed to provide inspiration, healthy recipes and information about natural remedies.

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