As I continue to evolve as an aesthetician, I've gained a greater understanding of what it truly takes to get our skin to it's happy place. What does that mean? When the skin is balanced in oil and water, turns over at a healthy rate, radiates a natural warmth and glow and is free of dysfunction, THAT is it's happy place. While I specialize in feeding it the external nutrients (skincare) and energy (though technology) to support its overall health, it is equally important to nourish the organ from the inside out to obtain optimal lasting results. Looking back on the years I struggled with acne it didn't really dawn on me, until my 30s, that my poor nutrition played such a massive role in why I experienced so much inflammation. As a young girl my mornings started with sugary cereal. In high school, some days all I chose to eat for lunch were chocolate chip cookies and chocolate milk (makes me cringe knowing I did that.) I worked in a lot of malls right through university so the fast food court was my oyster. Is it really a shock that inflammation manifested through my skin? This is why it's so important to understand that skincare and treatments aren't the end-all be-all. The skin is a mirror that reflects both our internal and external environment. We might have a phenomenal skincare routine but it will only take us so far if we're consuming processed sugar five of the seven days in the week. Inflammation is the root of all skin concerns and it starts with inflammation in the body. Taking a genuine interest in the role of nutrition led me down a path of healing my skin and body that wouldn't have been possible if I relied solely on skincare. As I continue to feed my interest on this topic, I hope to guide you, even more confidently, to build better eating habits that will no doubt, get your skin to that happy place. I don't claim to be an expert on nutrition so I enlisted the help of Christina Iaboni, MHSc, Registered Dietician to break down her top foods for healthy skin. Skin is the largest organ in the human body and serves as a barrier to protect our internal organs and tissues from outside damages and toxins. Our skin also produces Vitamin D, helps regulate body temperature and plays a role in bone, vascular and immune health. Several factors affect the health of our skin and impacts of aging. Some of the factors are beyond our control, like hormones and genetics but others such as sleep, UV exposure, exercise, and nutrition are factors we can control. Our diets and the foods we eat play an important role in maintaining the health of our skin. Foods that are high in antioxidants, healthy fats, and vitamins and minerals will help keep our skin healthy. Here are three foods to eat for healthy skin: 1. Almonds Almonds are a rich source of healthy unsaturated fats, alpha-tocopherol (a form of vitamin E) and polyphenols, all of which are help protect our skin and cells from damage. Some studies have also found that daily almond consumption is associated with reduced wrinkle severity and improved pigmentation in postmenopausal women (1). Enjoy a handful of almonds as snack with a piece of fruit, add them to oatmeal, or spread almond butter on whole grain toast. 2. Salmon Salmon is rich in essential omega-3 fatty acids; a nutrient many people don’t get enough of. Omega-3 fats are “essential” meaning that we need to get them from foods we eat as our body cannot make them on its own. Omega-3 and other dietary fats are an important component of cell membranes; when a cell is healthy it can hold water which results in skin being hydrated and soft. Omega-3 fatty acids can also help protect against UV-induced inflammation, hyperpigmentation (patches of dark skin that are darker than normal) and help with skin wound healing. Other fatty fish like trout, sardines and mackerel are also rich in omega-3 fatty acids. Aim for at least two servings of fatty fish a week. If you don’t like fish and wish to consider a supplement, be sure to consult with your doctor or dietitian first. (2) 3. Citrus fruits and other vitamin C rich foods like kiwi, bell peppers and strawberries. Vitamin C is an antioxidant which can help protect our skin from damage caused by the sun. It is also an important part of the collagen making process. Collagen is the most abundant protein in the body and helps provide structure to the skin and helps keep skin looking supple and firm.(3) Vitamin C rich fruits are great for snacking on their own or add strawberries and kiwi to a yogurt bowl for a nutritious snack or breakfast. Bell peppers are great added to salads or stir-fries. Like any other organ in our body, our skin relies on good quality nutrition to stay healthy. Enjoying a diet rich in plant foods like fruits and vegetables as well healthy fats like salmon, nuts, and avocados will help keep your skin healthy. Getting enough sleep, consistently applying sunscreen and practicing good skin hygiene habits will also keep your skin healthy. References: 1) Vivien W. Fam, Prae Charoenwoodhipong, Raja K. Sivamani, Roberta R. Holt, Carl L. Keen, Robert M. Hackman, Plant-Based Foods for Skin Health: A Narrative Review, Journal of the Academy of Nutrition and Dietetics, 2021, 2) Reference: Huang, T. H., Wang, P. W., Yang, S. C., Chou, W. L., & Fang, J. Y. (2018). Cosmetic and Therapeutic Applications of Fish Oil's Fatty Acids on the Skin. Marine drugs, 16(8), 256. https://doi.org/10.3390/md160802563. 3) Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017; 9(8):866. https://doi.org/10.3390/nu9080866 - Christina is a registered dietician and avid food and recipe writer based in Toronto. Her blog christinaiaboni.com/blog/ is filled with healthy and affordable recipes to keep things fresh and exciting in the kitchen.
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