“We should all be eating a rainbow of colorful fruits and vegetables.”
-Environ founder, Dr. Des Fernandes
Diet is a major contributor to the look of healthy-looking skin. The skin is the last organ in the body to reap the benefits of ingested vitamins and minerals, thus there is a great need for both daily topical and ingested vitamins. To keep the body looking its best, we’ve researched some of the most nutrient-rich foods for you, taking the leg-work out of guessing what to add to your next grocery list.
Food as Medicine
Before we discuss what to add, let’s address what *not* to eat– anything processed, refined or made with high fructose corn syrup. If the packaging lists more than 4-5 ingredients, you really don’t want that in your body. The overuse of chemicals in foods is unparalleled today than in any other time in human history. Set yourself, and your skin, up for success by eating “whole foods,” not ones in a package and made in a factory. Maintaining a nutrient-rich diet is key to the look of healthy-looking skin and skin that acts the ways it’s supposed to in terms of oil-production and more.
A combination of healthy diet, oral vitamin supplementation as needed, and research-backed topical skin care product use, like Environ, will ensure you’re taking a complete, holistic approach to overall wellness. Beautiful looking skin is as far as you can reach in the kitchen.
Let’s break down which elements and which foods containing them are super-supporters for great-looking skin.
Your Skin Is “What You Eat”
Omega 3- fatty acids: Seafood
Seafoods like salmon, tuna, oysters, crab and shrimp are full of beneficial vitamins and minerals. contain a plentiful amount of omega 3-fatty acids, Vitamins E, B-3, B-12, B-6, protein and minerals of iron, copper, zinc and manganese.
3 rules for seafood:
1- Be cautious if you have allergies.
2- Always be careful to source seafood from a fresh source, difficult if you live far from the ocean.
3- Seafoods like tuna sometimes contain levels of mercury that are toxic if eaten in excess over time, often a reason why women who are pregnant are asked to refrain from eating it.
Nuts like sunflower seeds, walnuts, chia seeds, flax seeds and almonds (from which mandelic acid is derived) are packed with plentiful, skin-loving nutrients. Nuts are also an easy solution for people who are always traveling and on-the-go. Key nutrients include high levels of omega-3 fatty acids, amino acids like tryptophan, Vitamin B-6, calcium, protein, selenium and nutrient-absorber superstar: manganese.
All of these help contribute to the skin’s appearance of voluminous, glowing skin.
Vitamin K: Leafy Greens, Fresh Herbs + Spices
Leafy greens are one of the best types of vegetables you can add into your diet if you feel like you are not getting enough well-rounded nutrients. Crunchy red-leaf lettuce, delicious sauteed spinach, kale or collard greens are all rich in Vitamins A, Vitamin K, Vitamin B-9/folate, calcium, manganese and minerals iron and copper. Kale and spinach always taste delicious in smoothies. Spices like cinnamon, turmeric or black pepper and herbs like oregano, thyme, rosemary and sage are also a flavorful way to enhance your meal and your health, and the skin will show it.
Polyphenols and Antioxidants: Green Tea
For approximately 4,700 years, green tea leaves have long been used in Japan for a long-held belief as a contributor to healthy living. One element in green tea leaves are called polyphenols, found to promote many aspects of health. Antioxidants known as catechins, abbreviated EGCg for “epigallocatechin gallate” have also shaken the science world for their role in health and possible properties to combat the growth of cancerous cells. ECGg catechins make up about 60% of all catechins in Matcha Green Tea and may be over 100x more potent than in traditional loose-leaf green tea.
The Environ daily moisturizers all employ antioxidants in addition to essential Vitamins A, C, E and peptides.
Vitamin C: Papaya, Bell Peppers, Berries, Apples
Although many think fruits like oranges and lemons top the list for highest Vitamin C concentrations, the papaya fruit and the bell pepper take first and second place respectively in the Vitamin C race. Vitamin C is important for the body’s ability to produce serotonin, the hormone that helps with nervous system function and other body systems.
For the skin, Vitamin C helps contribute to the appearance of firm, bright-looking skin. It’s necessary for the production of collagen, protein fibers that make up skin tissue. Vitamin C is also best known for its antioxidant, bad-cell (free radical)-fighting properties. Unstable cells are no match for a body rich in Vitamin C.
Berries and apples are also staples in terms of Vitamin C concentration and make for easy on-the-go snacks for any time of morning or afternoon.
Environ’s Intense C-Boost Mela-Even Cream is a special, oil-soluble Vitamin C infused cream which helps reclaim the appearance of younger, radiant-looking skin with a youthful glow.
Vitamin A: Sweet Potato, Carrots
Sweet potatoes and carrots contain the plant form of Vitamin A: carotenoids. Vitamin A is one of the most highly researched nutrients for its role in many bodily functions as well as the prevention of diseases and conditions. For the skin, we know Vitamin A is capable of improving the look of wrinkles, fine lines, sagging skin and skin discoloration or pigmentation. Research shows Vitamin A is a powerful antioxidant with high cancer-fighting properties and benefits for the heart. Sweet potatoes are a delicious substitution for other starches and are, no doubt, delicious.
More Protein and Healthy Fats: Tofu, Avocado
Tofu is a source of protein for many, including people who are vegan or vegetarian. Tofu is rich in calcium, manganese, copper, selenium, phosphorus, and omega 3-fatty acids. Protein is important for a skin’s firm, full appearance. Avocados are a source of healthy fats (monounsaturated, heart and brain supporting fats) as well as a plethora of vitamins, minerals, amino acids, and plant phytonutrients like phytosterols, carotenoids (Vitamin A!) and flavonoids. Avocados are also a good source of pantothenic acid, dietary fiber, Vitamin C, copper, folate, Vitamin B-6, potassium, Vitamins E, and Vitamins C. Superfood is an understatement when it comes to avocados.
Vitamin E is an important hydrating component for skin care. Environ’s moisturizers and creams, including this powerful Antioxidant Defense Cream Plus contains Vitamins A, E and Rosemary leaf as part of the forumula. These ingredients work in synergy to protect the skin against UVA and UVB rays in addition to providing a cushion of moisturization to the dermis.
Did you know: Vitamins are most effective used in combination with one another.
Believe it or not, watermelon contains more lycopene than tomatoes. Lycopene is the antioxidant that causes a tomato to be red in color. Lycopene is highly beneficial because of its ability to absorb UVA and UVB radiation, which is incredible based on what we know about sun exposure and its link to causing fine lines and wrinkles. Eating watermelon when it is in season may help boost your skin’s ability to thwart sun damage. Eat up!
In Summary, Screenshot This List!
The Skin-Care Grocery List:
-seafood (1x week)
-nuts (chia, almonds, walnuts)
-herbs and spices
-bell peppers (especially red ones)
-carrots (and hummus make a great snack)
-watermelon (when in season)
X no processed foods, no canola oil, beware of dairy/animal products in excess (replace with olive oil, whole foods)
Topical Vitamin Must-Haves:
-Environ cleanser and toner
-Environ moisturizer, mela-even cream, defense cream plus
-Environ C-quence or AVST eye gel
Remember, maintaining healthy-looking skin, and healthy-aging is a lifestyle. A combination of diet, oral vitamin supplementation and research-based topical skin care will help ensure you’re getting a 360 degree approach to your wellness.
This article is not intended for medical recommendations; all changes should be consulted and recommended with a certified healthcare practitioner.
Let’s get in touch and discuss how we can best serve you on your journey to caring for your best skin ever.
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