Drinking lots of water and eating plenty of fresh veggies will keep our skin glowing but you can supercharge your skin condition with an extra boost of nutrients too.
You are what you eat
What you eat is most certainly what you see when it comes to skin health. Had an extended cheat day? Just a couple of days of excessive sugar, alcohol and fatty foods will wreak havoc on your skin possibly resulting in breakouts and almost certainly in pallid, lacklustre and skin that feels pretty meh.
Nutrients for good skin health
Omega-3 fatty acids are essential nutrients which you get from fish, flax, chia, hemp and walnuts. These essential fatty acids regulate the skin’s oil production, help keep skin hydrated and have a soothing effect on any inflammation.
Vitamin C is an antioxidant skin cells from damaging free radicals. It is also said to inhibit melanin production in the skin, helping to even out skin tone and enhance skin radiance. Vitamin C is found in oranges, kiwi, lemon, grapefruit, peppers, berries, tomatoes, broccoli, brussel sprouts, cabbage, cauliflower) and white potatoes.
Vitamin D plays an integral role in skin protection and rejuvenation. It contributes to skin cell growth, repair and metabolism. Like Vitamin C it helps to reduce the free radicals that can cause premature ageing. Vitamin D is found in oily fish (sardines, salmon, swordfish, tuna), orange juice, organic dairy products and beef.
Zinc plays a key part in helping the skin heal, its anti-inflammatory properties have been said to help people with conditions such as acne, extremely dry skin (eczema and psoriasis) and rosacea. Zinc is found in red meat, avocadoes, oysters, shiitake mushrooms, green peas, spinach, lentils, asparagus, broccoli, and sweetcorn
Vitamin E is commonly known for its benefits to skin health and appearance, it has been used for centuries to make the skin appear younger when applied topically and is anti-inflammatory, soothing any trauma to the skin. Vitamin E is found in sunflower and soybean oil, safflower, sunflower seeds, almonds, peanuts and peanut butter, spinach and red bell peppers.
Vitamin A helps with healing and preventing breakouts, it also helps to hydrate the skin effectively, giving it radiance and glow. It’s role in promoting and maintaining a healthy dermis and epidermis (the top two layers of your skin) mean it’s a key nutrient to include in your diet. Vitamin A is found in leafy green vegetables, orange and yellow vegetables, tomatoes, peppers, mango, fish, milk and eggs.
All these delicous foods, how on earth will you be able to eat them all, every day to make sure your skin gets the nutrients it deserves?! WORRY NOT there are some amazing superheroes here to save the day!
Amazing Amla! Did you know Just 100 grams of amla berries provides 10 to 30 times the vitamin C content of an orange?! We stock dried Amla powder and with a bitter taste it is best served in a flavourful smoothie to pack a punch of goodness. Also available in convenient capsule form.
Collagen helps with cell renewal and repair and keeps skin hydrated. Our skin naturally produces collagen until around our mid-20's. We can boost our levels with bone broth, marine collagen or vegan collagen support.
Himalayan salt is a brilliant natural exfoliator. Used in body and bath products the minerals in Himalayan salt help to restore deep hydration to the skin and used in your diet the salt's rich mineral content can help your body detoxify.
Stabilised Vitamin C is a small molecule that it can readily pass through cell membranes and be absorbed through the skin. This can directly fight oxidative stress that leads to wrinkles and hyperpigmentation leaving skin glowing.
Spirulina is packed full of antioxidants which do wonders for your skin when it comes to glow and complexion. Whether you include it as part of your diet or use it topically spirulina is hands down our favourite algae for beauty.
Pumpkin seeds are one of the richest sources of zinc which is very important to skin, hair and nails. They also provide vital fatty acids making them a powerhouse of goodness.
Sea buckthorn berries are among the richest natural sources of omega 7 fatty acids, crucial for maintaining healthy skin. The abundance of vitamins C and E also enrich your beauty regime.
Fabulous figs are full of goodness helping balance sebum production, skin melanin, prevent epidermal water loss and more. This increases hydration to the skin and when applied topically, figs can reduce the appearance of wrinkles by promoting collagen production. Incredible!
Retinol Night Serum - a big boost of vitamin A in the form of retinoids which reduce fine lines and wrinkles by increasing the production of collagen. Retinoids stimulate the production of new blood vessels in the skin, which improves skin tone, helps fade age spots and softening any dry or rough patches of skin.
Dead sea salt in your bath purifies and deep cleans the skin. With its antifungal, antimicrobial, and antibacterial properties it helps detoxify the pores by driving out oils, dirt and other impurities. This helps to eliminate acne, blemishes and blackheads.
Hyaluronic acid is found naturally in the skin, and it is key for keeping your skin moisturised and radiant. It is used to plump and hydrate the skin. You can boost you natural supply with hyaluronic acid in supplement form, and as a topically applied serum.
Water, water and more water....hands down the most important thing for good skin health. Water helps to maintain the skin's elasticity while keeping your body hydrated. We need to replace any moisture lost through our every day activities as skin - your body's largest organ - can become dehydrated very quickly. Herbal teas count towards your water intake and we recommend a minimum of two litres of water sipped through the day to avoid vast quantities in one go. If you are exercising drink a little more than two litres to make up for the water lost through sweating.
Staying safe in the sun
A little sun goes a long way to boost our spirits, and a sun-kissed glow can do wonders for our confidence. Sunshine is key for us topping up on Vitamin D but we know that sun can also have negative impacts on the skin with premature ageing, cell damage and of course cancers of the skin. We have created a helpful guide to choosing the correct sun protection here.
A little TLC goes a long way
Your skin doesn’t need harsh treatments, you can give your skin a little tender loving care by using natural ingredients in your bath and body products and taking a break from toxins like refined sugars, caffeine, bad fats and alcohol. Reducing the use of chemical ingredients in your products will make your skin glow and result in happier, softer, supple skin.
Dry Skin Brushing has been used for centuries to increase blood circulation and promote lymph drainage. Brushing in gentle upwards and circular motions from toe to hip, then hand to shoulders will help detoxify and exfoliate rough, dry skin. Follow your skin brushing with a warm (not hot) shower, and finish with your favourite body lotion for super soft and invigorated skin.
Treat your feet to a deeply hydrating moisture wrap to ease tired heels and arches. Apply your favourite body cream or a foot balm to your soles, heels and upper foot (avoid the bit between your toes) rub in the lotion using a little pressure to get a good massage in. Pull on some fluffy socks and leave on overnight. By morning your feet feel soft and supple ready for another day!
Treat your skin with kindness, it does a good job to protect all your important bits and is your home for life.
Thanks for taking the time to read this far....I love to talk all things beauty, and am available through the week to offer advice on healthy skin, hair, nails and body products - whether you are new to natural products, or have your favourite luxury treatments.
You can find me in store on Monday (11am til 3pm), Wednesday and Friday all day so please pop by and have a chat.