Holistic Health Coach, Clinical Integrative Nutrition & Functional Medicine
If you are reading this month’s newsletter, you probably care a lot about the health and look of your skin. Questions you have might involve how to minimize the signs of aging, fine lines and wrinkles, uneven pigmentation, and even acne.
I am here to shake you and tell you it doesn’t matter how many injections, vampire facials, serums, or lotions you have, if you do not support your skin from within first, you are missing the mark.
So you want glowing skin?
Let me tell you how, using the Akasha way: with nutrients!
Yes, the nutrients we put in our body and our gut’s ability to assimilate those nutrients is THE most important way to promote plump, vibrant, & even skin.
So which nutrients are the most important?
- Collagen: Collagen is the most abundant protein in the body, and for good reason. It is essential for our connective tissue, joints, and skin. As we age, collagen decreases leading to wrinkles and sagging skin. Therefore maintaining adequate amounts of collagen can ensure smooth, supple, and taut skin.
- Antioxidants: these are a key form of defense against free radicals, toxic exposure that can lead to overall aging of the skin. The main ones to look out for are vitamins A, C and E, carotenoids, flavonoids, and resveratrol.
- Vit C: gets a special shoutout for the key role it plays in collagen formation. Both topical and internal sources can be beneficial (5).
- Vit A: A multitude of studies have shown that retinol, a derivative of vitamin A from animal foods, can be effective at fighting signs of aging when applied directly to the skin (4).
- Vit E: research shows that vitamin E helps scavenge harmful free radicals to preserve skin health and also has photoprotective properties to keep the skin safe from sun damage (6).
- Healthful Fats: Making sure there are enough omega-3 fatty acids in the diet ensures skin stays hydrated and plump. Healthful fats can also be anti-inflammatory, ideal for calming skin or helping in inflammatory conditions such as acne and eczema (1). It’s also essential for skin healing (2).
- Essential Minerals: Magnesium, copper, zinc, potassium, sodium. Providing minerals is so essential to our modern diets because our soils are deplete of these minerals as compared to decades ago. Therefore we don’t receive adequate amounts necessary for proper cellular function and communication. I suggest trace mineral drops be added to filtered water for all of my patients to ensure hydration for the vital function of these cellular processes. *My favorite minerals are sea minerals called Quinton which have been shown to optimally hydrate our cells
- Probiotics: The health of our gut is directly linked to the health of our skin, in fact the lining of our gut and our skin is made out of the exact same type of cells. Therefore, promoting a healthy microbiome can single handedly improve the overall health of your skin.
- Vit D: Working like a hormone in the body, Vitamin D plays an integral role in many aspects of skin health. Emerging research shows that vitamin D may even provide benefits in the treatment of certain skin conditions, such as psoriasis, thanks to its involvement in the growth and maturation of skin cells (3).
So are you wondering how to get these essential nutrients in your daily diet routine?
Following an organic, real-food, well-balanced diet rich in nutrient-dense foods like fruits, vegetables, healthy fats and pasture raised or wild caught protein can provide all of the vitamins for skin and hair that your body needs and can be even more effective than even the best supplements.
Try to get two cups of vegetables into each meal or swapping out your favorite salty snacks for a few nutrient-packed superfoods instead. To cram in even more vitamins for clear skin into your diet, start your morning with a power-packed smoothie and fill it with your choice of greens and berries, plus a scoop of collagen or bone broth to bump up the benefits.
Here are a few of my favorite skin glowing foods:
- Bone broth
- Pasture raised organ meats
- Organic, unfiltered aloe vera juice
- Salmon & sardines
- Circumin or Turmeric
- Rose & hibiscus tea
- Broccoli & broccoli sprouts
- Hemp seeds