In part 1, I spoke about the importance of fats for healthy hair, skin and nails. These included fat-soluble vitamins A, E, K2, omega 3, coconut oil and olive oil and the benefits of mineral zinc and vitamin C. In this article, I share the importance of common and not so common nutrients as well food and lifestyle factors for a holistic approach to attaining inside out beauty.
Vitamin B5 (pantothenic acid)
- Contributes to protein & fat synthesis
- Regenerates & promotes the growth of skin cells
- Promotes growth & differentiation of keratinocytes, essential for maintaining a healthy barrier function in the skin. Keratosis pilaris, or “chicken skin”, a common skin condition caused by impaired keratinocyte growth
- Increases levels of glutathione in the cells, which acts as a potent antioxidant in the skin, reducing the effects of sun damage, pollutants & other stressors. This can help reduce the signs of aging & prevent wrinkles
- Sources:
✔ Pastured organ meats
✔ Pastured egg yolks
✔ Broccoli
Selenium
- Component of glutathione peroxidase, an enzyme necessary for the antioxidant function of glutathione
- Glutathione may also be indicated for acne
- Sources:
✔ Pastured organ meats
✔ Seafood
✔ Brazil nuts X 2 per day
Biotin
- Regulates fatty acid metabolism
- A deficiency causes redness, scaliness, and a dry & flaky scalp
- Returns moisture to skin
- Sources:
✔ Pastured organ meats
✔ Pastured egg yolks
✔ Swisse chard & romaine lettuce
✔ Almonds & walnuts
Silica (trace mineral)
- For poorly formed connective tissue, including collagen
- Maintains the health of connective tissues due to its interaction with the formation of glycosaminoglycans (GAGs), which are structural building blocks of these types of tissue. One well-known GAG important for skin health is hyaluronic acid, which has been shown to promote skin cell proliferation & increases the presence of retinoic acid, improving the skin’s hydration
- A deficiency could result in reduced skin elasticity & wound healing
- Maintains tight, wrinkle-free skin, so silica can also be beneficial for slowing down the signs of skin aging
- Sources:
- Leeks
- Green beans & Garbanzo beans
- Strawberries
- Cucumber
- Celery
Fresh Fruit & Vegetables
- Researchers from the universities of Bristol and St. Andrews in the UK found that the color of a person’s skin affects how healthy they are & therefore appear more attractive. A healthy diet was found to be crucial to achieving the most desirable complexion
- ‘Carotenoid plant pigments’ can give skin a golden colour & also happen to be powerful antioxidants that soak up dangerous compounds produced when the body combats disease. They are also important for our immune & reproductive systems & may help prevent cancer
- Rich in water, which hydrates the skin
- Sources:
✔ Choose organic & seasonal types
✔ Avoid just eating sweet & starchy types such as potato, peas & other below ground vegetables
Protein
- Animal sources: pastured or wild or as nature intended. Includes dairy & eggs
- Offers vitamins, minerals, fat-soluble vitamins eg D, essential fats, rich in beneficial long-chain saturated fats & natural trans-fats like conjugated linoleic acid & selenium
Sunlight & Vitamin D
- Keeps our bones & teeth strong
- Makes us feel happy & healthy
- Involved in skin healing
- When UVB rays strike the surface of your skin, your skin will then convert a cholesterol derivative, which will turn into vitamin D3. However, the produced vitamin D3 does not immediately enter your bloodstream. It may take up to 48 hours before the vitamin D3 penetrates into your bloodstream
- Sources:
✔ Herring, bluefin tuna, trout, eel, mackerel, sardines
✔ Pastured duck & chicken eggs
✔ Pastured liver
✔ Pastured pork
✔ Fermented cod liver oil
✔ Wash body skin with natural products to not strip oil
✔ Don’t get burnt. Short periods between
10-2pm– less if you have pale skin.
Oxygen/Exercise & Hydration
- Skin that is slightly flushed with blood & full of oxygen suggests a strong heart & lungs creating rosier skin a sign of health & beauty!
- Smokers & people with diabetes or heart disease have fewer blood vessels in their skin, therefore less oxygen & so skin would appear grey
TIPS:
✔ Tune into thirst or dehydration: wrinkled finger tips, skin turgor & dry skin & mucous membranes, fatigue & decreased urine output
✔ Move your body daily & walk amongst trees or in a park. Plants breathe out the oxygen we breathe in & we breathe out the carbon dioxide they breath in
✔ Give up the cigarettes
✔ Drink filtered or Spring water, broths, coconut water & organic herbal teas. More if you exercise, have a fever, vomiting, diarrhoea or a hot day. Take into account water in foods such as fresh fruit & vegetables
✔ Reduce alcohol, sugary & caffeinated drinks
✔ Dry brush your skin. Flush your skin with hot & cold showers
Stress & Beauty sleep
- Stress causes inflammation
- Increase cortisol – leads to fat around the abdomen
- Decreases melatonin production – heal & repairs
- Sleep deprivation –
- dark circles under your eyes
- sallow skin
- general look & feeling of being worn out & unrested
- weight gain – losing sleep raises levels of two hormones linked with appetite & eating behavior
TIPS:
✔ Sleep by 10pm & wake with the sun.
✔ Sleep in a dark room.
✔ Avoid sugar, caffeine & alcohol before bed – disturb sleep.
