S(k)infully good snacks
If you’re still exposing your skin to the sun, perhaps you’d better stock up on the carrots. German researchers have discovered that a daily dose of just 30mg of vitamin A each day can help prevent or reduce the redness and swelling of sunburn.
Other good sources of vitamin A are liver, egg yolks, sweet potatoes, mangoes, spinach, dried apricots and milk. Vitamin A is also essential for the maintenance and repair of skin tissue. In fact, if your vitamin A levels drop even a little below normal, you’re complexion is likely to be dry and flaky.
Other important vitamins when it comes to gorgeous, glowing skin are B2 (riboflavin) and B3 (niacin). A vitamin-B2 deficiency usually results in liver spots, excessively oily skin or cracks in the corners of your eyes and mouth. A diet lacking in vitamin B3 could cause skin infections or an eczema-like condition called pellagra. Keep up your vitamin B levels by munching on protein-rich foods such as beef liver, chicken, tuna, full-cream milk and almonds – they’re all good sources of B2 and B3.
Spot busters
Got problem skin? Acne sufferers should make sure they’re getting enough zinc. It promotes healing and acts as a natural anti-inflammatory. This important trace mineral can be found in seafood, turkey, pork, soybeans and mushrooms.
Plump it up
If you’re starting off the day with a big glass of orange juice, you’ll be glad to know that the vitamin C you’re getting is also responsible for happy, healthy collagen. Collagen forms your skin’s underlying support structure and is responsible for its elasticity and fullness. Vitamin C is also a powerful antioxidant and can be found in strawberries, tomatoes, peppers and, wait for it, green peas! If you’re a sushi fan, there’s a fair amount of vitamin C in wasabi, that hot, green horseradish paste.
Again zinc gets a mention because not only does it maintain your skin’s elasticity, preventing the formation of stretch marks, it also assists in linking together the amino acids needed to form collagen.
Other skin-plumping must-eats are omega-3 and omega-6 essential fatty acids. They are responsible for healthy cell membranes and help keep your skin moist. Get them from fatty fish such as salmon, walnuts, canola oil and flaxseed. Supple, juicy skin is yours for the taking.
‘Mane’ meals
Splitting hair? Brittle nails? Biotin, also known as vitamin B7, forms the basis for the cells of your hair and nails. In fact, this nutrient is so important that if you’re not getting the right amount, ,you could even experience hair loss! A healthy body makes its own biotin, but you can supplement it with foods such as bananas, eggs, peanut butter, liver, oats and rice.
Another nail helper is iron, a mineral needed for the maintenance of healthy cells. If you’re not getting enough, it could cause your nails to become brittle, thin and spoon-shaped. Prevent this by getting your iron intake from meat, wholemeal bread, pilchards, eggs, fortified cereals and dried apricots.
Another mineral responsible for the elasticity and strength of your hair and nails is silica. Next time you enjoy a baked potato, eat the skin too – it’s full of it. Other good sources of silica are bean sprouts, cucumber, and green and red peppers.
Bloat-busting bites
We all know what to avoid when it comes to banishing the bloat – fizzy drinks, gas-producing foods such as beans, foods high in preservatives, sugar and salt. However, certain foods actually help keep your tummy flat.
For one, potassium-rich foods including bananas, oranges, cranberries and papaya help flush out the sodium that could be causing you to bloat. You should also eat more foods that encourage the growth of healthy bacteria in your gut such as yoghurt, and drink tummy-soothing teas like chamomile and peppermint.
When it comes to easing water retention, there are a host of natural diuretics that assist your body in ridding itself of excess water.
Good ones to try are celery, watermelon, asparagus, parsley, grapefruit, garlic, onion, aubergine and dandelion tea.
Now what are you waiting for? Get to your nearest greengrocers and let this be your shopping list for luscious good looks!
Pharmacy fact
All of the vitamins, minerals and other health-boosting nutrients mentioned here are also available in supplement form. Speak to your Clicks pharmacist to find a supplement that addresses your nutritional deficiencies.
Usher, Paris Hilton and Courtney Cox have all tried Dr Nicholas Perricone’s eating plan. His book, The Perricone Promise (Warner Books Inc), prescribes eating a lot of omega acid-rich foods such as salmon and avocado to rid your body of "inflammation", which he considers to be the cause of ageing and wrinkles. However, medical research has found little evidence to support Perricone’s theory.
Janet Jackson, Liv Tyler and Ben Affleck have all endured juice fasts in order to cleanse their bodies of impurities and assist in clearing spotty skin.
An Ayurvedic diet involves eating foods according to your body type and is based on traditional Indian medicine. Christy Turlington, Sting and Demi Moore are fans, claiming glowing skin and increased energy as the benefits.