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15 Aug 7 Tips from Online Nutritionists to Keep Your Skin Glowing: Diet Plan for Beautiful Skin

Posted at 09:59h in Health, Online nutrition therapy, Recipes by

 

Healthy skin is an important indicator of overall health and wellness, and it goes beyond just appearance. While the beauty industry is worth billions of dollars, registered dietitians suggest focusing on what we put inside our bodies, rather than what we put on them. Here are seven tips for inside-out beauty that will help keep your skin looking youthful, healthy, and glowing:

  1. Get your fabulous five: Eat five portions of fruits and vegetables every day, particularly those high in antioxidants like blueberries, cauliflower, kale, broccoli, and acai. These superfoods help fight free radicals caused by sun, pollution, and smoking that damage our skin, leading to wrinkles and age spots.
  2. Think in colors: Eating a variety of colors of fruits and vegetables (orange, red, purple/blue, white, brown, and green) is essential to getting all the essential phytonutrients we need to maintain healthy skin. Eating in-season produce is an easy way to keep variety in your diet.
  3. Avoid weight cycling: Yo-yo dieting, or weight cycling, can damage skin elasticity, leading to stretch marks and wrinkles. Additionally, crash diets lack essential nutrients to keep our bodies healthy.
  4. Hydrate, hydrate, hydrate: Drinking lots of water is essential to keeping your body and skin moisturized. When you’re dehydrated, your skin shows it, so aim to drink plenty of water throughout the day. Zing it up with raspberry lime iced tea, water with fruits and cucumber and more.
  5. Bring on the fats: Healthy fats like monounsaturated and polyunsaturated fats keep skin moist and glowing. Eating foods like avocados and nuts that are high in vitamin E can help fight free radicals, while omega-3 and omega-6 fatty acids found in oily fish, walnuts, flaxseed and rapeseed oils, sunflower seeds, and nuts all help our bodies produce anti-inflammatory compounds that can treat skin problems like acne and eczema.
  6. Cut back on sugar: Simple carbohydrates like refined sugar and white bread can cause insulin levels to spike, damaging collagen and exacerbating skin problems like eczema, psoriasis, and acne. Cutting back on sugar can make a noticeable difference in your skin’s appearance.
  7. Use sunscreen and natural moisturizers: Sunscreen is essential every day, especially as the sun’s rays become stronger. For moisturizing, try natural options like olive oil or coconut oil, which are both effective and inexpensive.

In the end, remember that we are what we eat. By making small changes to our diets and focusing on getting all the nutrients our bodies need, we can achieve healthy and glowing skin from the inside out. Beauty truly is inside-out!

Here’s a simple and delicious recipe that is packed with nutrients to promote healthy skin:

Grilled Salmon with Avocado Salsa

Ingredients:

  • 4 salmon fillets
  • 2 ripe avocados, diced
  • 1 small red onion, diced
  • 1 red bell pepper, diced
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the grill to medium-high heat.
  2. Season salmon fillets with salt and pepper, and grill for about 4-5 minutes on each side, until fully cooked.
  3. While the salmon is cooking, prepare the avocado salsa by combining diced avocados, red onion, red bell pepper, cilantro, lime juice, olive oil, and salt and pepper in a bowl. Mix well.
  4. Once the salmon is fully cooked, remove it from the grill and serve with a generous scoop of the avocado salsa on top.

This recipe is packed with omega-3 fatty acids from the salmon and healthy monounsaturated fats from the avocado. Plus, the red bell pepper and cilantro provide a boost of vitamin C and antioxidants to promote healthy, youthful skin. Enjoy!

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