We all know those people who are absolutely glowing with radiant skin, great teeth and healthy hair and nails. Believe it or not, this all begins on the INSIDE of the body, not the outside.... Though we are not denying that a bit of bronzer and a dash of highlighter goes a long way, a healthy diet rich in nutrients can help us to not only feel great but look great too.
We have all heard the phrase, "You are what you eat" and that couldn't be more true. What we eat contributes to creating each cell in our body. If we put rubbish inside our bodies, we will most certainly have rubbish on the outside. That means our complexion, skin, hair, joints, bones and teeth will suffer from poor nutrition choices.
The cells in our body are constantly regenerating and repairing and eating a whole food, nutritious diet will help us build cells that look and function well. A nutrient-dense diet will create cells that are more likely to be resistant to premature aging and disease as well as fuelling us for the day-to-day. Below are some of our favourite foods that pack a nutritional punch and will have you glowing from the inside out.
Wild caught salmon, sardines and mackerel are particularly rich in omega-3 fatty acids which are vital for skin health and decreasing inflammation in the body. These are also rich in vitamin E and Zinc, which are both integral for skin healing and help protect against free radical damage.
Broccoli, cauliflower, kale, cabbage and brussel sprouts are all sulfur rich cruciferous vegetables that aid our body in natural detoxification by supporting liver function. Sulfur attracts toxins and heavy metals and draws them out of the body. A build up of toxins in our system can result in skin conditions, digestive issues and brain fog. Removing toxins as efficiently as possible will allow your body to function at its best.
Nuts, seeds, avocados and good quality oils are vitally important in the health of our skin, hair and nails. These healthy fats can even help lower bad cholesterol and shed excess weight. The dietary fat we consume becomes part of the two layers of essential healthy fat that surrounds each of our cells. If we are consuming highly damaged fats, trans fats or not enough fat, these cells will not be healthy. Good quality dietary fat has been linked to a decrease in diabetes, Alzheimers and dementia as well as aiding muscle repair and recovery after training. Our favourites picks are whole eggs (free range or organic), avocado, coconut products, olive oil, macadamia oil, nuts, seeds, organic butter or ghee and pure nut butters!
Nightshade vegetables include tomatoes, capsicum (including chilli) and eggplant. Tomatoes are rich in the antioxidant lycopene which may reduce your risk of heart disease and various forms of cancer. They are also extremely rich in vitamin C & A. Capsicums are very high in vitamin C which is essential for skin health & immunity. Chilli can help decrease inflammation in the body, specifically in the joints. Eggplant is rich in manganese which is important for both development and metabolism.
Our body is made up of over 70% water so it's not surprising how critical our daily consumption is. Water is responsible for many functions in the body including promoting weight loss, flushing out toxins, improving complexion, maintaining bowel regularity and boosting the immune system.
Fermented foods great for our gut health and supporting a healthy and diverse gut microbiome and also help us better absorb the nutrients from our food. There's no point spending a fortune on good quality food if you are not absorbing the nutrients properly. Fermenting foods also increases their vitamin A & C content, which are both integral for skin health, as well as aiding our bodies in detoxifying. Some fermented foods you could consider incorporating into our diet are fermented veggies like sauerkraut, kombucha, coconut yoghurt, jamujamu, kefir. Make sure when you purchase any fermented food like these that they are stored in the fridge. Fermented foods contain thousands of live beneficial bacteria that need to be kept refrigerated, otherwise they will explode. If you see sauerkraut or kombucha on a shelf it has been pasturised or heat treated killing all the beneficial bateria and live enzymes. Be sure to speak to your physician about best practices around fermented foods as your guts need to be in decent shape before incorporating them into your daily intake.
Historically, we ate nose-to-tail when consuming animal products. This was not only essential due to food supply but this method of eating also results in a much higher amount of collagen-rich food (mainly from the bones and jointy cuts of meat). Collagen is responsible for the health of our hair, skin, nails, joints, muscle repair and gut integrity just to name a few. Consuming collagen-rich foods like bone broth, beef cheeks, lamb shanks, beef shin, lamb neck, etc. is not always possible so incorporating a good quality collagen supplement can be a way way to support your body. Plus, it's cheaper than botox. We prefer the GREAT LAKES brand and the DR AXE MULTI COLLAGEN.
While what we put on our skin is vitally important, we now understand why it is so critical we are consuming a nutrient-dense, well-balanced diet. Use this tips and tricks to keep yourself looking and feeling better than ever!
What step do you incorporate into your daily life to look and feel your best?