Your skin is like the cover of a book. By looking at a book cover, you get to see the title, the artwork, the author's name and know its genre. You may not fully know what’s between the covers, but the cover itself gives you a reasonable idea. Your skin is not very different. Looking at your skin, it's easy for a trained eye to know what's going inside you. Sounds spooky? It isn't!
Your skin is the mirror to your overall health and a cracked mirror is a sign that there are things wrong skin deep. In other words, the skin is very good at keeping secrets but sooner or later, it will expose the troubles that have been brewing inside. These problems manifest themselves in different ways and include:
- Dry skin
- Acne
- Blackheads
- Dark spots
- Psoriasis
- Eczema
- Dark circles
Environmental toxins, not drinking enough water, blue light (from electronic devices), poor sleep, coffee, and stress. These are some of the things that can impact your skin. Another major contributor of skin problems is food, which we'll discuss more later.
Your skin – a miracle
You know your heart, liver and brain, for example, as your most important organs. But did you know that your skin is also an organ – and the largest one in the body?! As the largest organ in the body, your skin performs some amazing functions such as:
- Act as barrier
- Regulate temperature
- Vitamin D production
- Store blood
Like a snake that sheds its skin, your skin renews itself every 17-24 days. Put it differently, you get a whole new skin layer once every month or so! You don't need fancy tools or equipment to see this fascinating organ; a mirror will do.
As an organ, this is one of the things that makes the skin stand out. You don't need to do any tests to see there's something not right. Simply look in the mirror and ask yourself what's going on. If you pay close attention, your skin will reveal its secrets to you like a book cover that spills its secrets between the lines.
Skin food
Your skin needs nourishment like any other organ, but contrary to popular belief, this nourishment doesn't come from skincare products. Your skin must be nourished from the inside out – with whole foods! If you're ready to glow from inside out, here are some of the best foods scientifically proven to boost skin health. In other words, forget the beauty counters and head over to your local supermarket or farmer's market to get your skin fixes!
Omega-3 fatty acids:
Known as essential fatty acids (because the body can't produce them on its own), omega-3 foods are not only yummy but super beneficial for our skin. These fatty acids increase hydration in our skin whilst reducing inflammation.
Here are some foods that are high in omega-3s to add to your diet:
- Seeds and nuts: Chia seeds, flax seeds, walnuts
- Egg yolks
- Fatty fish: Salmon, mackerel, sardines, tuna, etc.
- Cod liver oil
The health benefits of omega-3 are not only limited to your outer shell – the skin. Omega-3s also boost immunity, prevent cardiovascular disease, and prevent diabetes.
Vitamins:
Many vitamins have amazing health benefits for your skin and overall health. Vitamins A, E, C and B5 are especially important for skin health. For example, vitamin A is an essential nutrient that supports skin and is known to help treat acne. [*] Common foods that contain these vitamins include:
- Vitamin A: Fish oils, tomatoes, leafy green veggies (spinach, broccoli, kale), red bell pepper, mango, milk, eggs, beef liver, and orange and yellow veggies (sweet potatoes, squash, carrots)
- Vitamin E: Peanuts, almonds, spinach, collard greens, beet greens, wheat germ oil, etc.
- Vitamin C: Tomatoes, strawberries, cruciferous veggies (cabbage, cauliflower, broccoli, brussels sprouts), citrus (kiwi, oranges, grapefruit).
- Vitamin B5: Grains (whole grain breads and cereals), fish (salmon, shellfish etc), dairy products (milk, yogurt, egg yolk, and milk products), legumes (lentils, split peas, etc.) and meat (chicken, turkey, duck, beef, etc.).
Zinc:
Thanks to its anti-inflammatory properties, this mineral has been studied for its special benefits. In particular, for inflammatory skin conditions such as eczema, melasma, seborrheic dermatitis and rosacea. Zinc has also been used for other inflammatory skin conditions, including:
- Melasma
- Rosacea
- Seborrheic dermatitis
- Eczema
If you want to help support your skin from the inside out, add Zinc to your diet. Foods that are high in Zinc include meat, legumes, dairy, nuts and seeds, whole grains, and our favourite - dark chocolate!
There you have it – all the yummy and wholesome foods you should eat for a healthy skin and a healthy body. Remember, your skin tells stories and one of the most important stories it tells is that you are what you eat. What story do you want your skin to tell?
