During the winter months our skin often suffers. The air becomes cooler and dryer which can cause the skin to lose moisture, resulting in dry, dull and sometimes uncomfortable skin. The skin is our largest organ and it is often an indicator of our internal health. Following a daily skincare routine such as drinking water, moisturizing and exfoliating are often what people focus on when trying to improve their skin, but there is more you can do. Maintaining a healthy diet is crucial for the health and vitality of our skin. When meal planning, these are the key nutrients that you should make sure you are eating to keep your skin looking and feeling great all year long.
Vitamin A and Beta-Carotene which are the carotenoid compound that converts to Retinol (Vitamin A) help to reduce wrinkles and fine lines, restores and regenerates damaged collagen, and helps fight premature skin aging caused by free radicals. Some foods rich in Vitamin A/Beta-carotene include sweet potatoes, carrots, dark leafy greens, butternut squash, apricots and cantaloupe.
Vitamin E is necessary for the maintenance of healthy skin and preventing UV-induced free radical skin damage. Some foods rich in this antioxidant include: almonds, sunflower seeds, sweet potatoes, avocados and wheat germ.
Vitamin C helps to produce collagen. Collagen is a protein that is essential for skin elasticity and strength and its production slows down as you age.. It also protects against photo-damage and helps replace damaged skin cells. Some foods rich in Vitamin C include: oranges, broccoli, kale and berries (such as blackberries, raspberries, strawberries, blueberries and acai berries).
Flavonoids are plant-based antioxidant compounds called flavonoids which boost collagen and help to counter free radicals. Berries are an excellent source of these collagen boosters, so add a few to your salad or your smoothie mix.
Omega-3 are an essential fatty acid that has powerful anti-inflammatory properties. Omega-3 fats also help to strengthen skin and seal in moisture. Some omega-3 rich foods include: chia seeds, flax seeds and walnuts.
70% Dark Chocolate is an excellent source of flavanols and catechins for antioxidant power. It also contains Zinc which aids collagen production process by repairing damaged cells, and contains copper to knit collagen & elastin together (collagen and elastin help keep your skin firm).
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Topics: healthy lifestyle