Health Mag
 

"Glow Skin Glow!"

"Want to know what you should eat and drink for clear, radiant skin? Barbara Baker has the answers"

 

 

Everyone has a favourite face cream or treatment, but beautiful skin starts from within. Eat the correct balance of foods and you’ll feed your skin the vital nutrients to help it stay soft, supple, blemish-free and young looking.

EAT PLENTY OF FOODS RICH IN VITAMIN C, such as black currants, blueberries, broccoli, guava, kiwi fruits, oranges, papayas, strawberries and sweet potatoes; they all help to produce collagen that strengthens the capillaries that feed the skin.

MAKE SURE YOU GET ENOUGH OMEGA-3 AND OMEGA-6, both essential fatty acids. You will find omega-3 in oily fish, but plant sources like linseed and flax are excellent, too. For omega-6, try safflower, sunflower and corn oils. Eating foods that contain sulphur can help to keep skin

FOOD RICH IN VITAMIN A, help the growth of new skin. Liver, eggs, milk and oily fish are good sources along with fortified cereals.

EAT A FEW DRIED APRICOTS EVERY DAY. They’re full of iron to help improve your skin tome. So are sesame seeds-add them to cereals and muesli.

DRINK PLENTY OF WATER to rehydrate your skin – aim for eight glasses a day. Tea, coffee and juices do count, but for really great skin, stick to plain

 
 

 water and don’t smoke.

OF ALL THE B VITAMINS vital for great skin, Vitamin B2 or riboflavin helps your skin glow. Best sources include beef, cheese, eggs, liver and Marmite.

FINALLY, once you make changes in your diet, don’t expext an overnight miracle. It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. So it’s never too soon to start.

  "LOOK-GREAT AVOCADO SALAD"
Packed with nutrients that are good for your skin, eat this avocado salad once a week and wait for the compliments.
In a bowl, mix together: 1avocado, peeled and cut into small chunks, 1 red pepper, diced, 1 tsp pumpkin seeds, 1 tsp sunflower seeds, a handful of large spinach leaves, finely chopped, and two or three walnut halves.

FOR THE DRESSING: Toast 1 dessert spoon (dsp) mixed sesame, mustard and poppy seeds in 1 dsp olive oil until they ‘pop’. Remove from heat. Mix with a further ½ dsp olive oil, ½ dsp avocado oil, ½ dsp balsamic vinegar, ¼ tsp mustard and ¼ tsp honey.
Season and mix well. Toss the salad in the dressing and serve.

 

   
  "BEAT YOUR SKIN PROBLEMS"

IS IT VERY DRY? Dry, rough skin combined with coarse, dry and brittle hair (as well as tiredness) could be a sign of an underactive thyroid, so if you’re worried, check with your GP. But for general dry skin problems, try increasing your intake of foods rich in beta-carotene (such as yellow and red peppers and dark green leafy vegetables such as spinach) and upping your intake of omega -3-rich oils. Add a teaspoon of flax oil to salad dressings or sprinkle some linseeds on your cereal daily.

IS IT ITCHY? Get some relief by opting for foods high in B vitamins, such as eggs, fish, lentils, nuts and wholegrain. B vitamins improve poor circulation, which is sometimes associated with itchiness.

IS IT OILY? Cut down on processed and junk food as well as foods high in sugar, such as cakes and biscuits as well as hard fats. Dip bread in olive oil for a tasty treat instead of using butter.

FOR ACNE: try selenium-rich foods, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and whole meal bread. Combine with Vitamin E for the best effect.

 
 

 

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