SKINCARE & NUTRITION
Processed foods Processed and refined foods, wheat, harmful fats such as trans-fats, processed table salt, and dairy products are acidic and inflammatory, which reduces the skin’s integrity. Eliminating sugars, grains and packaged food has been shown to rapidly improve complexion within a few weeks.
Omega 3 Commonly found in oily fish, walnuts and seeds such as flaxseeds and chia, omega 3 fatty acids are essential for healthy cell membranes, helping your skin remove waste and lock in moisture. Additionally, omega 3 fatty acids are anti-inflammatory, thus soothing irritated skin, and giving you a clearer and smoother complexion. Dose: Take between 1-3mg of omega 3 marine triglycerides per day. For vegetarians, take 15mg of flaxseed oil. However synthesis of omega 3 is slower.
Omega 6 Australians get more than enough omega 6 fatty acids from vegetable oils, except gamma-linolenic acid (GLA), an essential omega 6 fatty acid. GLA is anti-inflammatory and is involved in skin metabolism by improving skin moisture, elasticity and firmness. The best forms of GLA are from borage oil and evening primrose oil. Dose: Take between 1-3mg of GLA in the form of borage oil or evening primrose supplementation daily.
22 JULY | AUGUST 2017
Vitamin A Renowned as a ‘skin vitamin’, retinol, the active form of vitamin A, converted from beta-carotene, increases collagen production, helps the skin retain water, protects the skin from sun damage and reduces wrinkles. As previously mentioned, beta-carotene can be found in red, orange and yellow fruits and vegetables. However vitamin A oil can also be applied topically directly to the skin or administered through supplementation. Dose: Take between 10,000-25,000 IU of vitamin A daily.
Vitamin E As a fat-soluble antioxidant, vitamin E helps scavenge free radicals, protecting the skin from damage, slowing ageing, especially when combined with vitamin C. This vitamin is a natural vasodilator; widening blood vessels to deliver nutrients and oxygen to the skin. Vitamin E also acts like oestrogen, a key hormone for keeping skin plump. Food sources of Vitamin E include avocado, wheat germ, sunflower seeds and almonds. However dietary sources are insufficient for a therapeutic effect; hence supplementation may be necessary. Dose: Take 100-800mg of natural vitamin E in the form of ‘tocopherol’ or ‘d-tocopherol’. Avoid ‘dl-tocopherol’, as this is a synthetic form.
Zinc Zinc is an essential cofactor that helps the body use essential fatty acids better, and is required for the conversion of beta-carotene to active vitamin A. Zinc helps regulate oil glands, which are important for keeping skin smooth and plump. It also helps repair skin damage. Dietary sources include oysters, poultry, whole grains and nuts and seeds. Dose: Take 10-90mg of zinc daily.
Probiotics As previously mentioned, poor gut health, including food allergies and gut pathogens, can be manifested through skin conditions including dry skin, eczema, psoriasis and acne. Probiotics have an anti-inflammatory effect on the gut and can correct dysbiosis within the gut, thereby improving skin health. Dose: Take for 20-50 billion units per day. n
Connect with other readers & comment on this article at
www.livingnow.com.au
Bec Farah is a naturopath, nutritionist, herbalist, fitness instructor, writer, speaker. She’s the founder of ‘Bec to Nature Naturopathy’. Her
mission is to educate people on how to get back to the basics, by getting back to nature. She has a special interest in skin health and her passion is to adopt food as medicine.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84
