Foods to make your skin glow
Consuming too much junk and pre-packaged foods will result in weight gain and also a pasty complexion and hair that’s lifeless. However, glowing skin and glossy hair can be yours in days and you don’t have to spend a fortune on potions and pills. Just eat the foods your body needs to look its best.
Essential Fatty Acids
Oily fish such as sardines, tuna and salmon are good ounces of EFAs as are nuts and seeds and their oils, organic eggs, prawns and Soya beans. A quick way to increase your intake is to use sesame, rapeseed, walnut, Soya bean or flax oils in the kitchen. Also reduce your intake of saturated and processed fats because these can cancel out the beneficial effects of EFAs.
Antioxidants
Uncooked, highly colored fresh fruit and vegetables are the best places to find high levels of antioxidants.
Best sources:
Berries (strawberries, raspberries, blackcurrants), lack grapes, broccoli, carrots, chestnuts, hazelnuts, raisins; papaya, peppers, spinach, sweetpotatoes and tomatoes.
Vitamin A
Vitamin A helps keep skin supple and is vital for healthy eyes and hair. Dry, flaky skin can indicate a deficiency.
Best sources:
Whole milk and butter, liver, oily fish and eggs.
Vitamin E
Premature wrinkles, pale skin, acne, easy bruising and slow wound healing may indicate a deficiency.
Best sources:
Vegetable oils, nuts and seeds, peanut butter, wheat germ, wholegrain, avocados and sweet potatoes.
Beta-carotene
It helps protect us against the ageing effects of sunlight.
Best sources:
Dark green vegetables like spinach and broccoli and orange fruit and vegetables (apricots, mangoes, sweet potatoes and pumpkin).
Selenium
Works with vitamin E to support the immune system, to fight infection.
Best sources:
Cereals, meat, offal, seafood, cheese, eggs, mushrooms, molasses, beans, wholegrain and wheat germ.
Vitamin B Complex
B vitamins help release energy from food for skin metabolism.
Best sources:
Milk, poultry, red meat, offal, eggs, bananas, Soya beans,wholegrain, peanut butter, fortified breakfast cereals.
Vitamin C
A potent antioxidant, vitamin C is essential for the production of collagen, the elastic tissue in skin that declines with age.
Best sources:
Peppers, potatoes, peas, kiwi fruit, strawberries and tomatoes.
Iron
A pale complexion and dark circles under the eyes may indicate a deficiency.
Best sources:
Red meat, liver, seafood, eggs. Less absorbable iron is found in green leafy vegetables, dried apricots and fortified cereals.
Consuming too much junk and pre-packaged foods will result in weight gain and also a pasty complexion and hair that’s lifeless. However, glowing skin and glossy hair can be yours in days and you don’t have to spend a fortune on potions and pills. Just eat the foods your body needs to look its best.
Essential Fatty Acids
Oily fish such as sardines, tuna and salmon are good ounces of EFAs as are nuts and seeds and their oils, organic eggs, prawns and Soya beans. A quick way to increase your intake is to use sesame, rapeseed, walnut, Soya bean or flax oils in the kitchen. Also reduce your intake of saturated and processed fats because these can cancel out the beneficial effects of EFAs.
Antioxidants
Uncooked, highly colored fresh fruit and vegetables are the best places to find high levels of antioxidants.
Best sources:
Berries (strawberries, raspberries, blackcurrants), lack grapes, broccoli, carrots, chestnuts, hazelnuts, raisins; papaya, peppers, spinach, sweetpotatoes and tomatoes.
Vitamin A
Vitamin A helps keep skin supple and is vital for healthy eyes and hair. Dry, flaky skin can indicate a deficiency.
Best sources:
Whole milk and butter, liver, oily fish and eggs.
Vitamin E
Premature wrinkles, pale skin, acne, easy bruising and slow wound healing may indicate a deficiency.
Best sources:
Vegetable oils, nuts and seeds, peanut butter, wheat germ, wholegrain, avocados and sweet potatoes.
Beta-carotene
It helps protect us against the ageing effects of sunlight.
Best sources:
Dark green vegetables like spinach and broccoli and orange fruit and vegetables (apricots, mangoes, sweet potatoes and pumpkin).
Selenium
Works with vitamin E to support the immune system, to fight infection.
Best sources:
Cereals, meat, offal, seafood, cheese, eggs, mushrooms, molasses, beans, wholegrain and wheat germ.
Vitamin B Complex
B vitamins help release energy from food for skin metabolism.
Best sources:
Milk, poultry, red meat, offal, eggs, bananas, Soya beans,wholegrain, peanut butter, fortified breakfast cereals.
Vitamin C
A potent antioxidant, vitamin C is essential for the production of collagen, the elastic tissue in skin that declines with age.
Best sources:
Peppers, potatoes, peas, kiwi fruit, strawberries and tomatoes.
Iron
A pale complexion and dark circles under the eyes may indicate a deficiency.
Best sources:
Red meat, liver, seafood, eggs. Less absorbable iron is found in green leafy vegetables, dried apricots and fortified cereals.
