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How to Feed Your Gut For Glowing Skin

Jacqui Evans

Posted on June 27 2018

We get it, we all want beautiful, glowing skin and achieving it doesn't only depend on the products you’re using, it goes wayyyy deeper that.

The foods you're eating, your stress levels, sleep quality, exercise and water intake are the all important factors to consider. However, one of the most important questions you need to ask yourself is... “what is going on in my gut”?

We hear a lot about having a good abundance of healthy bacteria in our gut and it’s for good reason. A healthy gut is the starting point to healing many different health concerns as it impacts your digestion, immune system, weight, mental health as well as your skin. So it makes sense that it’s getting so much attention.

Having healthy bacteria in your gut helps to create an environment where nutrients can be easily absorbed. To create this ideal gut environment, an array of whole foods including probiotics and prebiotics should be consumed to increase good bacteria. Fermented foods such as sauerkraut, kefir products, miso, tempeh as well as drinks such as kombucha are a great probiotic option. Good bacteria feeds off non-digestible food fibres called prebiotics and they are found in foods such as garlic, onions, asparagus, banana, artichoke as well as apple cider vinegar.

pineapple clear skin

Once you have probiotics and prebiotics down pat, incorporate more foods into your diet that contain nutrients beneficial to attaining that skin glow we all want.

Here is a list of nutrients and the foods you can find them in:

Vitamin A has antioxidant properties and promotes the growth and repair of skin cells.

Food sources are;

  • Animal products such as, milk, eggs, liver, fish.
However, you can get it from vegetable sources in the form of beta-carotene, which is converted to Vitamin A in the body.
These foods are;
  • carrots
  • sweet potato
  • leafy greens
  • tomatoes

Vitamin C is a powerful antioxidant that protects against UV damage and also plays a major role in collagen production, helping tissues to grow and repair.

Some good food sources are;

  • citrus fruits
  • capsicum (especially red)
  • kale
  • strawberries
  • cabbage
  • broccoli

Vitamin E is another antioxidant that can block free-radical damage to the skin, slowing the ageing process.

Some food sources are;

  • almonds
  • seeds
  • leafy greens
  • avocado

Omega 3 Fatty Acids have an anti-inflammatory action also helping to regulate oil production to boost hydration and delay the ageing process.

Food sources are;

  • oily fish such as sardines, salmon and cod
  • chia seeds
  • flaxseeds
  • walnuts

Zinc is essential for cell production and regeneration helping to heal and repair skin tissues. One of the best food sources are oysters but it is also found in red meat and pumpkin seeds.

Silica is a mineral that helps to increase collagen production and keep the skin hydrated. Some food sources are;

  • barley
  • oats
  • banana
  • cucumber

Did you know research is recommend we eat a large diverse variety of fruits and vegetables to help maintain healthy gut bacteria levels. And science is telling us we need to aim for at least 30 - 40 different fruits and vegetables each week!

Eating a large variety of whole foods, including those mentioned above will help attain that ever glowy skin!  You can learn more about the minerals your face is craving here.

We know we absorb what we put on our skin, so naturally, all our moisturisers contain super powerful Vitamins to further feed your skin all those skin loving nutrients! Get your hands (and face) on our vitamin rich skin care here.

We've got our Clinical Nutritionists ready to answer your questions about getting your gut healthy. We'd love to hear form you, comment below and we'll get back to you

Jacqueline x 

Written by Danae Manolas, Nutritionist

 

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