Radiant Skin

Lucy Liu – Healthy Skin

Diet for radiant skin – tips

The key for a radiant skin is exercise, healthy foods, plenty of sleep and limited intake of caffeine, alcohol and junk food.

No matter how young you are it’s never too soon to start worrying about aging skin.

1] First of all forget all those bad habit (the 3 N): not using sunscreen; not wearing sunglasses; not even smoking.

2] But there are some good foods you can add to your diet that can help combat aging skin. Citrus fruits such as oranges and grapefruits in your diet provide you with Vitamin C, which is important in the formation of collagen.

Collagen is what keeps your skin smooth and beautiful. But don’t forget stress can deplete your body’s Vitamin C, so when feeling especially stressed have a nice glass of orange juice.

3] Everyone knows fruits and vegetables are good for your health, but did you know eating the peels of your veggies also helps out your face? Silica, which is found in plant based foods, usually in the peels, helps keep the elasticity in your skin.

4] For lovely skin, cut back on refined carbs in your diet.

5] Fiber in whole grains helps detoxify your body and this in turn makes your skin healthier.

6] Omega 3 fatty acids, found in fish such as salmon or sardines, are a good addition to your diet. These foods have been shown to reduce your risk of skin cancer. Fish should not be missing from our diet because it contains oils that nourish the skin.

7] You can add foods rich in Vitamin A, such as egg yolks, nonfat milk, and oysters, to your diet for better healing whenever your skin does get damaged.

8] And of course, water. You know you should be drinking lots and lots of water, but here’s another reminder. Water helps to carry all those lovely nutrients you are eating to your skin cells.

9] Selenium plays an important role in preventing skin cancer, because it protects the skin against the damaging effects of sunlight. Selenium is found in meat, liver, kidney, in tone, eggs, cereals, nuts and dairy products.

10] Zinc and chromium prevent acne and play an important role in metabolism. In addition, zinc helps heal skin infections quickly.

11] Chromium is present in yeast, bread or rye, oysters, potatoes, peppers and butter. Zinc is present in liver, meat, vegetables, grains, nuts and oysters.

NOTE: However, imbalances can be created when these elements are present in excess.

Foods to be avoided:

  • Sugar; refined carbohydrates – foods like white bread, biscuits, cakes, pasta etc.
    Foods containing chemicals
    Fried foods
    Processed foods high in fats

You must consume in moderation:

  • Alcohol
    Coffee and tea
    Red wine

Foods allowed:

  • Salmon, prevents dryness
    Papaya, promotes regeneration of collagen and elastin
    Milk, let your skin smooth
    Avocado, rich in vitamin E
    Strawberries, prevent redness

 

One day menu
Breakfast

Smoothies made from: 30g oatmeal, skim milk, 1 tablespoon blueberries, 3 strawberries

Lunch

120-180 g Grilled salmon, lettuce and spinach salad with olive oil and balsamic vinegar
Scrambled egg whites and 3whole wheat toasts
300 ml sweet potato or pumpkin soup, a whole grain bun sprinkled with oil

Dinner

200 g salmon roasted on the grill, serving average to steaming vegetables (broccoli, spinach, beans), 1 medium baked sweet potato, 100 g steamed carrots made
Salad : 1/2 avocado, 100g shrimp, mixed raw vegetables, 2 tablespoons mayonnaise dressing
A medium sweet potato, 1 tablespoon soft cheese, tomato and cucumber salad.