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For me, maintaining healthy and supple skin has become more of a priority as I age. Healthy skin comes from the foods I eat as well as my lifestyle. As I get a little older, I need to work extra hard to keep it looking hydrated and in top shape, so I thought I'd share some of my personal tips on how I maintain youthful and healthy looking skin.
My main priority is to make sure I eat clean, nourishing wholefoods that include lots of antioxidant-rich leafy greens, berries, healthy fats and of course, protein. My quest is to find better ways to fight ageing through diet, as well as for optimum wellbeing.
Many of the products I design for The Healthy Chef has come about from my own personal requirements. Protein, Superfoods and Organic Teas are a daily addition to my diet. In combination, they help me to maintain lean muscle mass, keep my skin healthy, nourish my digestive system and ensure my hormones are in balance.
Clean healthy protein and nourishing wholefoods and greens are all a priority in my diet.
While a well-balanced diet is important, of course, research also shows that certain nutrients can help prevent and reverse many signs of ageing. Making sure you include the below nutrients can mean better support for the strength, structure, and youthfulness of your skin.
PROTEIN TO MAKE COLLAGEN + KEEP SKIN FIRM
Protein consists of 20 amino acids, two of which are called L-lysine and L-proline, which are used in the production of collagen. Collagen gives strength and structure to the skin but can break down as you age, leading to saggy, dehydrated skin and pronounced wrinkles. Including enough quality protein sources in your diet strengthens your collagen levels and therefore makes your skin firmer and less prone to wrinkles.
Protein is necessary to maintain and repair the body, including the skin, on a cellular level. We can’t store protein in our bodies, so we must consistently provide a fresh daily supply through our diet.
I’ve designed my Healthy Chef Protein to be the purest and highest quality protein supplements available and the highest source of amino acids for healthy skin, hair and nails. Un-denatured whey protein isolate has been shown to increase your body’s stores of the antioxidant glutathione. Glutathione an important antioxidant and vital in the body's detoxification system, to keep skin clear, firm, toned, and radiant.
FRUITS + VEGETABLES FOR ANTIOXIDANTS & TO FIGHT OFF AGEING
Vitamin A, also known as retinol, is key for cell growth and the overall improvement of healthy skin. As an added bonus, it helps rebuild tissue and can help prevent skin changes associated with ageing. Great dietary sources of vitamin A include leafy greens, carrots, rockmelon and papaya.
Papaya is rich in Vitamin C as well as vitamin A... is also wonderfully hydrating to the skin. This is why I decided to include this ingredient in my Natural Immune Support.
Vitamin C is a powerful antioxidant that helps tissue grow and repair itself. An antioxidant powerhouse, Vitamin C is essential for the synthesis of collagen and elastin, both of which allow your skin to be supple and strong.
Foods rich in vitamin C include citrus fruits, dark leafy greens, kiwi, broccoli and kiwi. Healthy Chef Natural Immune Support is brimming with vitamin C, as well as turmeric and ginger. These nutrients reduce inflammation and promote good health.
Vitamin E helps the body regulate retinol levels, which is essential for healthy skin. One of the best vitamins for skin, vitamin E has long been known for improving skin texture and healing. It is an effective antioxidant that fights free radicals related to smoking, pollution and sun exposure.
Berries are an outstanding source of many phytochemicals including the anthocyanins that act as antioxidants (in addition to many other benefits). They work around the clock to protect skin from premature ageing. Organic Superfood and Green Smoothie are made from wholefoods and are designed to help boost the intake of fruit, vegetables and greens in the diet. Good food sources of vitamin E include spinach, avocados, salmon, olive oil, broccoli, and squash.
Both vitamins C and E are regarded as strong defences against cellular damage, according to the Canadian Journal of Physiology and Pharmacology.
OLIVE OIL + OTHER HEALTHY FATS FOR THAT DEWY GLOW
We need a source of good fats in our diet to help us absorb nutrients from our vegetables and fruits, keep our skin glowing. Cold-pressed extra virgin olive oil contains oleic acid, which helps us to absorb other vitamins and nutrients from our foods. Olive oil is also a wonderful microbial so it's great for gut issues such as IBS.
Other healthy fats to include in your diet are avocado and wild caught fish that are rich in anti-inflammatory omega 3. Remember it's the essential fatty acids and antioxidants in fish and vegetables that help the skin appear supple, radiant and glowing.
ANTIOXIDANT-RICH MATCHA GREEN TEA TO COMBAT AGEING
There’s a reason why people in the Japanese and Korean culture have beautiful ageless skin. Matcha has been used in Southeast Asia and Korea for centuries because it was believed to be a precious medicine and provided long life.
Ceremonial Grade Matcha Tea is the finest grade of green tea available. It’s a potent superfood powder containing higher levels of antioxidants than regular green tea. These antioxidants control the effects of free radicals and UV radiation, so the skin is protected from exposure to the sun, wind and other environmental pollutants.
Ceremonial Grade Matcha Tea is the finest grade of green tea available. It’s a potent superfood powder containing higher levels of antioxidants than regular green tea.
It protects the body from inflammation, thus helping to minimise breakouts and other skin conditions. The EGCG antioxidant in matcha is responsible for slowing skin cell degeneration, keeping the skin from aging, and promoting tighter, smoother and moisturised skin.
CHOCOLATE, BERRIES + RED WINE FOR RESVERATROL
Resveratrol is believed to be one of the most potent antioxidants and strongest protectors against symptoms associated with aging. According to Current Aging Science, resveratrol assists with preventing free radicals from damaging cells and possesses strong anti-inflammatory effects.
Resveratrol is found naturally in foods such as red grapes, red wine, cocoa (Naked Chocolat), and dark berries, such as blueberries, mulberries and bilberries. Chocolate and cocoa also protect the cardiovascular system, reducing the risk of atherosclerosis.
TURMERIC + GINGER TO FIGHT INFLAMMATION
Dull skin and wrinkles are an inevitable part of the ageing process but you can slow it down by reducing inflammation which is elevated by poor diet, pollution, sun exposure, stress, and lifestyle.
Turmeric and ginger are two of the main components in Organic Turmeric Latte. Curcumin, the potent antioxidant found in turmeric that gives it its yellow colour, has been linked to the management of inflammatory conditions, such as eczema.
According to a study published in the Asia Pacific Journal of Clinical Nutrition, turmeric and curcumin have shown potential in preventing DNA damage and assists in DNA repair. That's good news for preventing disease and slowing down the ageing process.
PURE WATER FOR HYDRATION AND THAT OUTWARD GLOW
Drink plenty of water each day. Aim to drink a minimum of 2–3 litres per day (8–12 glasses). Water nourishes the digestive tract, supports the absorption of nutrients and removes waste and toxins.
If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling.