We all want to have a clear complexion with skin that glows. Not only does a good complexion help us to feel confident but it is also a true reflection of how healthy we are on the inside. Your skin is the largest organ in your body, and so that it literally shines from the inside out, you need to look after it by following a healthy lifestyle and diet.
Boost Your Nutrient Intake
Some of the most important nutrients that are necessary for good skin include vitamin A, zinc and essential fats.
Vitamin A, or retinol, promotes cell turnover in the skin, and is effective in preventing the formation of acne. A lack of vitamin A causes the skin to become dry and scaly- gross! The good news is that vitamin A, which is well absorbed by the body, can be found in a variety of easy to find foods. Be sure to include vitamin A-rich foods in your diet, which includes liver and cod liver oil, kidney, butter and egg yolks. Other high vitamin A foods include sweet potatoes, carrots, dark leafy greens, dried apricots, bell peppers, and tropical fruits.
For clear skin, it is also important to ensure you have adequate zinc intake, as this mineral assists in the proper structure of proteins and cell membranes, improves wound healing, has anti-inflammatory effects, protects against UV radiation, and may reduce the occurrence of acne. Dietary sources of zinc are best absorbed from animal sources such as kidney and liver, red meat such as beef and lamb, and seafood such as oysters, scallops, and other shellfish. Plant foods such as pumpkin seeds and other nuts, lentils and quinoa are also high in their levels of zinc.
For healthy skin you also need to consume essential fatty acids (EFA) like omega-3s and omega-6s as these are the building blocks of healthy cell membranes and help produce the skin’s natural oil barrier which is needed to keep the skin hydrated, plumper, and younger looking. If you’re not getting enough EFAs in your diet, your skin may be dry, inflamed, and prone to whiteheads and blackheads- ewww! Omega-3s are found in salmon, flax, walnuts, sardines, soy and eggs while eating poultry and grains will provide you with dietary sources of omega-6 fatty acids.
Clean Up Your Lifestyle
It goes without saying that a clean lifestyle will help to bring you a glowing complexion. Your lifestyle really does need to limit alcohol, coffee, tea, sugar and saturated fats, and definitely quit smoking if you want your skin to shine. Drinking too much alcohol dehydrates the skin, leaving it looking lacklustre, and too much sugar consumption hastens the ageing process.
You also want to try and get plenty of sleep (they don’t call it beauty sleep for nothing!) in order to keep the wrinkles at bay.
Eat your Greens
For healthy skin, you need to feed it well. Increasing your intake of fresh fruits and veggies is an easy way to make sure you are getting all the important vitamins and antioxidants necessary to fight the aging process. Aim to eat a wide variety of fruits and veg- eat the rainbow with every plate- and you will find that this is reflected with beautiful skin.
Drink Up (Water That Is!)
Glowing skin is that which is hydrated! This means you need to drink= plenty of clean water and herbal teas, and avoid drinking too many caffeinated beverages (say bye-bye to coffee and soda!) as these can move fluid out of the body, worsening dehydration which can cause premature ageing. Water helps clear the toxins that cause inflammation and blemishes and also assists in transporting nutrients and oxygen to skin cells. It can even make skin appear fuller.
Water helps clear the toxins that cause inflammation and blemishes on your skin.
Try to drink at least 8 glasses of water each day, even more if you’re active or live in a warm climate. To add a little flavour, try herbal teas like chamomile or mint, or add lemon or cucumber to your water to infuse it with natural flavour that your skin will also love.
A good combination of multivitamin and other supplements can help to also make sure your skin has a healthy glow. Think of supplements as an insurance policy in case you can’t get all the healthy foods you need into your diet. When choosing a supplement to support good skin health make sure it is one that contains vitamin C which is essential in the manufacturing of collagen, a protein that is essential in keeping the skin’s elasticity. It can help your skin to look youthful for longer! Upplement's Essential Pack automatically comes with a vitamin C supplement, a potent multivitamin and an omega 3-6-9 capsule, ticking all the boxes. You can consider to add our Beauty Booster with extra Vitamin D, B, zinc and many more to your daily pack for optimal support.
There’s no doubt that looking after your body inside will reflect with gorgeous skin on the outside. Making these simple changes and additions to your diet and lifestyle will mean you have beautiful skin that looks youthful for longer. Who doesn’t want that?!