Eat to be Pretty

Eat to be Pretty


Your skin is one of the first things people notice about you so why not try and eat your way to beautiful.  Have you ever wondered why some individuals radiate a natural, luminous glow? The secret often lies in the harmonious balance of internal wellness and external care.  In our quest for radiant beauty, it's time to embark on a journey that transcends conventional beauty routines, a journey that begins with what you put on your plate.


Nutrition and Your Skin: A Symbiotic Relationship

Your skin your largest organ and is a reflection of your overall health, and the nutrients you consume play a pivotal role in nurturing its vitality.  You are what you eat.  A diet rich in antioxidants, vitamins, and minerals provides the essential building blocks for healthy skin cells, helping combat environmental stressors and promoting a youthful complexion.  Beyond the realm of topical treatments, a holistic approach to wellness integrates nutrition, skincare, and self-care practices.  It's about nourishing your body with wholesome foods, staying hydrated, getting sufficient rest, and embracing stress-relieving activities.  When these elements align, your skin and hair benefit from a radiant transformation that goes beyond the surface.

Explore the Beauty of Whole Foods

Consider incorporating nutrient-dense foods into your daily meals to amplify your beauty from within:

Try implementing these foods:

Fish- Fatty fish like such as salmon, mackerel, and herring, are excellent foods for healthy skin. They contain omega-3 fatty acids that can keep your skin moisturized and are goods sources of protein, vitamin E, and zinc.

Seeds and Nuts- Chia seeds, flaxseeds, sunflower and walnuts promote skin elasticity and hydration. Sunflower seeds are an excellent source of nutrients, including vitamin E which is powerful antioxidants for the skin. It also includes selenium and zinc which are good for skin health. Walnuts are the king of nuts and richer than most other nuts in omega-3 fatty acids. Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein, all of which are nutrients your skin needs to stay healthy.

Avocados- Are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. They contain vitamins E and C, that may protect your skin from sun damage. Avocados have mega-3 fatty acids that can give you creamy, beautiful skin.

Fruits- Such as strawberries, cherries, guava, citrus fruits, acai berry, kiwi, watermelon are rich in Vitamin C which helps in collagen production and its ability to brighten and even out skin tone. Acai berry is rich in omega-3, -6, and -9 fatty acids  which are essential for maintaining healthy skin. These fatty acids help improve skin texture and elasticity and reduce the appearance of fine lines and wrinkles.

Sweet potatoes- Are an great source of beta carotene, which acts as a natural sunblock and can protect your skin from sun damage.

Bell peppers- Contain plenty of beta carotene and vitamin C. Vitamin C is necessary for creating the collagen, which keeps skin firm and strong.

Broccoli- Is full of many vitamins and minerals important for skin health, including zinc, vitamin A, Vitamin K and vitamin C.

Tomatoes- Are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and can help improve the appearance of your skin. 

Cocoa/dark chocolate- Contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, and skin texture.

Green tea- Can help protect your skin from damage and aging. Green tea also improved the moisture, roughness, thickness, and elasticity of skin.

Red grapes- Contain resveratrol, a compound that comes from the skin of red grapes. Resveratrol can slow your skin’s aging process by impairing harmful free radicals that damage your skin.

Spinach- Aids in production of collagen and rich in glutamine and vitamin K.

Pumpkin seed- Full of vitamins and minerals such as zinc, vitamin E, and omega 3- and 6- fatty acids. Pumpkin enzymes are plentiful in antioxidant-rich vitamins A and C. They refine and soothe the skin, boosts collagen production to help minimize wrinkles and reduce fine lines. Beta-carotene also helps to reverse UV damage and improve uneven skin pigmentation. So, if you have any dark spots, pumpkin is the superfood for you. 

Sea moss- Also commonly known as Irish moss. It is red algae that grows on rocks in the ocean. It has been used for thousands of years as food and medicine in in the Caribbean and Ireland. I make a gel with the dried sea moss and add it to smoothies. The powdered sea moss is good to add to smoothies or soups as well.

Sea Moss has high vitamin and mineral content and have great benefits when taken internally or applied externally on the skin. These essential elements make up the human body and include calcium, magnesium, potassium, vitamin A, and vitamin K, zinc, sulfur, and phosphorus.

Sea moss can help reduce wrinkles, minimize signs of aging and hydrate dry winter skin. It can be soothing for inflammatory skin conditions such as eczema and psoriasis and useful for those who suffer from acne or oily skin. It has antibacterial, antiviral, and antimicrobial functions, and it is therefore believed to help with balancing the skin microbiome.

While eating to be beautiful and improving the condition of your skin consider reducing intake of refined sugars, refined carbohydrates and limit alcohol intake.

Supplements to consider for healthy skin:

Vitamin A- Retinol is good for skin health. Deficiency in vitamin A is scaly, rough dry skin.

Vitamin C- Essential for healthy skin. Promotes collagen growth, heals scarring, reduces effects of UV light and promotes smoother, brighter looking skin. Vitamin C is a potent antioxidant that helps to reduce the appearance of dark spots and hyperpigmentation, leaving the skin looking brighter and more radiant.

Vitamin E- Powerful antioxidant and excellent for skin. Helps with premature aging and damage due to UV rays.

Glutamine- Benefits the skin by supporting collagen production thus furming the skin.  It also helps leaky gut, and boosting antioxidant action and slows the aging process.

Vitamin K- Helps in the formation of collagen, reduce the appearance of dark spots and is beneficial in minimizing dark circles and wrinkles.

Selenium- Maintains skin elasticity, helps rebuild collagen, helps acne, eczema and psoriasis.  It is also an anti-inflammatory and helps unblocks pores.

Zinc- Is a mineral that is vital for regulating inflammation, overall skin health, the production of new skin cells.

Omega-3 Fatty Acids- Are necessary to help keep skin thick, supple, and moisturized. A deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash.

Before taking any supplements, please talk with your health care provider about possible interactions between supplements and any medications you may be currently taking.

Staying Hydrated:

Water is your skin's best friend. Stay adequately hydrated for a supple and youthful complexion.

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages ( like juices, tea, smoothies) and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.

Another suggestion I like to use is to take half your body weight, and drink that amount in ounces of water.

The amount of total water you need in a day depends on five factors:

Age: As we get older, staying well hydrated can become more challenging because the kidneys don't conserve water as well as they did when younger, and our thirst may not match our need to drink.

Body weight: People who weigh more need more water.

Activity levels: Increased physical activity or exercise requires drinking extra water to replace fluid lost through sweating.

Climate/Heat: Hotter temperatures like summer or being in a sauna can lead to water loss through sweating.

Overall health:  You should drink more water when you have a fever, vomiting or diarrhea.

It is recommended to drink before feeling thirsty especially if you will be exercising or working out. Thirst is actually a sign of dehydration, so if you feel thirsty, you should drink plenty of water.

Sufficient Rest:

Getting your beauty sleep is real.  Your skin needs rest time to heal from the damage it endured during the day. Lack of sleep can make skin age faster.  A good amount of sleep is seven to nine hours.  Good sleep helps your skin’s blood flow increase, rebuilds collagen and repairs damage from UV exposure, reduces wrinkles and age spots,  makes your skin more moisturized, and even out the skin tone. Sleeping on your back is best to reduce wrinkles on the face. If you prefer to sleep on your side, get a satin or silk pillow case to minimizes skin irritation. Copper infused or copper oxide pillowcases are noted to promote collagen production and good for improving wrinkles and fine lines. 

Stress Relieving Activities:

Exercise regularly- exercise promotes good circulation and this will strengthen your skin by removing harmful impurities and toxins that damage your complexion. Exercise also releases the physical stress that can build in your body. Walking, running, biking, swimming, and weightlifting are excellent ways to exercise. Walking outside in nature is helpful.

Deep breathing exercises- Take a deep breath and then exhale slowly, for at least five to ten seconds. Repeat as needed.

Yoga- develops mental awareness, physical strength, emotional sensitivity, and improves mood.

Meditation- is a simple way to calm your mind and body when stress builds.

Massage- a good massage is the best stress reliever ever. Try it with our Body Glow Oil with organic oils and Lavender relaxing scents of Lavender Vanilla or Lavender Mint.

Journaling- It is a good idea to get stressful thoughts out of your head and onto paper. Once it is on paper you get a different perspective. 








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