Top 3 Nutrients To Feed Your Skin
Having been blessed with the olive skin Latins are known for (thanks Mom and Dad) I'm often complimented on my skin. People are just really nice where I live, that is why I keep them around. But here is the truth - skin health goes deeper than your skin color.
I live in super dry weather where temperatures vary from below freezing during the winter to earht's-core-hot during the short summer months we have. Throw in high altitude and the humid, fresh weather of Brazil become a long lost memory to my skin cells.
It's your largest organ. Your first line of defense against harmful agents in the environment. Your "greeting card".
You don't care for it much as a child unless you scrape your knee. You fight it like the monster from another world it becomes during puberty. You love it when it glows during your pregnancy months, then you mourn the loss of glow and perkiness during those recovery weeks after childbirth (ok, you mourn it for the rest of your adult life). You protect it from the sun. You watch the wrinkles become abundant until one day you are sitting watching a movie with the grandkids and fall into fits of laughter as they pull the skin on your hands up and watch its slow descent ... bye-bye collagen.
Skin cells cycle through every 27 days on average - faster for children and slower as we age, especially after the age of 45. Even though it covers our entire body, its cell count only makes up about 15% of our total cell amount. This means that in order for the outside to look radiant those cells need to be nourished, watered and protected while still in their "baby state" before becoming fully matured cells (which is what we see).
I'll share with you my "icing on the cake" later on, what I actually put ON my skin, but first let's take a look at the inside of your skin cells and learn how you can grow healthy cells that glow, ready?
Nope, humans can't produce it on their own but lucky for us it's extremely abundant in nature. Noticed that I said N-A-T-U-R-E not aunt Mary's fruit salad she brought to the last family reunion. And by "fruit salad" I mean that the marshmallows outnumbered the oranges 5-1.
It's considered a "beauty" food because it provides one of the main building blocks our bodies need to produce collagen - which keeps our skin firm and binds cells together. Its anti-inflammatory proprieties help decrease the appearance of red spots, discoloration and aids skin repair processes due to sun damage.
When you think Vitamin C think CITRUS.
Vitamin C loses its anti-oxidant capabilities once exposed to light, for that reason citrus foods also have a protective, harder skin than other fruits. Now, let's think of some food sources of Vitamin C. How many can you come up with? Here is a quick list.
- Red Pepper — 1 cup: 190 mg
- Kiwi — 1 cup: 164 mg
- Orange — 1 large: 90 mg
- Pineapple — 1 cup: 79 mg
- Lemon — 1 fruit: 45 mg
- Grapefruit — 1/2 fruit: 38 mg
These foods in their raw state will preserve their vitamin C levels, once cooked those levels diminish. I also take a High Quality Multi-vitamin which gives me a more complete amount of vitamin C in a variety of complexes, which increases my body's ability to absorb and utilize it.
The outer, protective layer of human cells are composed of fatty acids a.k.a beneficial fats.
Fatty acids is a term used to refer to a complex of different nutrients also known as omegas (3's, 6's and 9's are the most popular). They each play different roles in nutrition and are available in varying quantities in our diet. Let's come up with a short list of food sources you can go to and cycle through on a daily basis in order to consume this essential nutrient, especially omega 3's.
WARNING: This nutrient is very effectively absorbed by the body when consumed through fish versus a plant option, so if you aren't into fishy smells keep on reading for some clean supplementation options.
- Salmon: 4,023 mg per serving
- Chia Seeds : 4,915 mg per serving
- Herring: 3,181 mg per serving
- Walnuts: 2,542 mg per serving
- Flaxseeds: 2,338 mg per serving
- Sardines: 2,205 mg per serving
Other foods, including hemp seeds and avocados, contain smaller amounts of Omega 3's but complement the foods listed above for a more broad consumption of fatty acids.
Time to come clean - I'm not a huge fish fan! Let's blame it on my mom for cooking and serving the WHOLE fish, eyes and all, when I was growing up. Later in life I came to like the less healthy way to eat fish such as sushi, or breaded and deep fried (yum!). Out of the options I listed above realistically I eat Salmon (every week), flaxseeds, chia seeds and walnuts. For that, and other reasons, I supplement with a High Quality Fish Oil that has all that is good and holy and nothing that is fishy! I also give my children a Jr. version of the same clean and pure fish oil supplement. It's creamy and it has a pineapple-orange taste that leaves them asking for more!
More on beneficial fats coming up soon!
Let's make this simple, after all you have read enough for today:
The end. Thanks for reading my post this week :)
Honestly, I believe that you know all there is to know about the benefits of water so let's get to the point and how to help you drink more, cool?
1. Start the day drinking the elixir of life ... nope, didn't mean Diet Coke. H 2 the O baby! 8oz will do to start off the day.
2. Use a water bottle - carry it around, infuse it with fruit or veggies (basil leaves, cucumber and berries are my faves), whatever rocks your boat. Not only you can gauge better how much you are drinking but by making it YOUR water you automatically will spend more time with it.
3. Eliminate or reduce water with your meals. Water will dilute stomach acids which diminishes their efficiency in digesting your food. This simple habit can reduce bloating, gas and discomfort with digestion.
4. Have a liquid day 4-5 times per month. Fruit/veggie smoothie (never fruit only, too much sugar) - Soups - Herbal Infusions - Your skin and gut will say thank you for the break!
5. Consume half of your water intake for the day before noon. Be done by dinner time to avoid nightly trips to the bathroom. Have a water cup by your bed to start off the next day following step #1.
6. Water intake amounts vary from person to person, where one lives, age etc. On the lower end it would be 40oz minimum. For more active (a.k.a sweaty people like yours truly) 65oz is a good goal. Here is the thing, simply by being more conscious of your water intake you'll for sure drink more.
WARNING: Caffeine dehydrates your cells. Excess sugar sends the message to your cells to retain water causing one to experience swelling. Neither a positive side effect for your skin.
Icing on The Cake
Ok, now that you know that skin health begins at the cellular level and we start by working on those "baby cells" before they can glow, let's talk about my favorite skin protectant - Celavive.
Never heard of it? Don't worry, until about a year ago neither had I and now Celavive has evolved to mean something so much more than skin care products. It means the key to untapped resources I didn't know my body was able of producing.
There is a whole line that fits individual skin types, so if that is where you need some extra TLC when it comes to skin care, click HERE to learn more and enjoy extra savings with the Summer Special I have going on for my VIP customers and readers. Offer valid until supplies last.