Skin health during autumn and winter

We all know that food plays a major part in our health and wellbeing so it’s safe to say that what we eat can impact our skin, hormones, energy levels, muscle tone etc.

One aspect of skin health is the effect that reactive oxygen species also known as free radicals, have on our body.

Free radicals are unstable atoms created by chemical reactions within the body and from external pollution, chemicals and lifestyle that can damage cells, causing illness and aging.

Antioxidants are molecules that fight free radicals in your body.

Our body creates antioxidants to defend our body from these reactive oxygen species (free radicals) however antioxidants are also found in plant based foods such as fruit and vegetables and other plant based sources.

So why do we need extra antioxidants…well the simple answer is, we live in a world where we are bombarded with external negative impacts such as pollution, chemicals found in cosmetics, smoking, alcohol, medication as well as stress which plays a major part in ageing and disease as well as higher consumption of processed and sugary foods which can cause an increase in these free radicals. 

Our body needs to find a balance with free radicals so that’s where antioxidants play there part.

When free radicals outnumber antioxidants, it can lead to a oxidative stress.

This prolonged oxidative stress can damage your DNA and other important molecules in your body. Sometimes it even leads to cell death, So consuming foods containing antioxidants is vital to maintain a good balance of these free radicals.

Vitamin C which is a water-soluble antioxidant and is an essential dietary nutrient, it also has anti-inflammatory properties and is known to improve skin tone and texture, hydrate the skin, and reduce signs of aging.

So how does Vitamin C support our skin health 

It is a vital component for making collagen, which is needed to keep skin youthful and plump

It is needed to maintain and repair damaged skin and cartilage

Ever wondered how to diminish  the appearance of fine lines and wrinkles, add in Vitamin C, it’s also help to Brighten up complexion especially in winter. It can help to Even skin tone, Reduce the appearance of dark spots

And my favourite one…Prevent premature aging

So where can we get vitamin c from aside from the obvious orange and lemon! Think Beetroot, spinach and berries.

Autumn and Winter can be particularly harsh on the skin so it’s important that we nourish our skin from the inside out! Sun exposure is extremely limited during winter so making sure that you eat the right foods for skin health will help to keep you skin nourished and glowing!

The wonderful colours of vegetables and fruit is in part down to the antioxidants it contains such as deep red from anthocyanins so eating a rainbow at each meal time will increase the amount antioxidants that you consume.

Beetroot is a great source of Vitamin C which helps to boost immunity, folate which is essential for normal tissue growth and fibre that helps to support digestive functions as well as containing iron, potassium and manganese which are essential for our health

Beetroot can help support the bodies natural detoxification by pulling toxins into the colon ready for removal. Liver support is vital in making sure that toxins are removed allowing for hormonal balance and wonderful health skin! 

Sweet potatoes contain an antioxidant called beta-carotene which is converted to vitamin A. 

Vitamin A can help restore skin elasticity, promote skin cell turnover and reduce the effects of ageing.

Avocados are high high in healthy fatty acids that promote smooth, supple skin. They also contain a variety of essential nutrients including vitamins K, C, E, and A, B vitamins and potassium.

The high content of vitamin A in avocados can help us shed dead skin cells, resulting in glowing skin. Their carotenoid content may also assist in blocking toxins and damage from the sun’s rays and also help to protect against skin cancers.

Coconut water is packed with vitamin c which is great for collagen production that is essential for keeping our skin supple and healthy! 

Blueberries rich in vitamins A and C, as well as an age-defying antioxidant called anthocyanin. This is what gives blueberries their deep, beautiful blue color.

Anthocyanins can help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and prevent collagen loss.

Spinach is hydrating and packed with antioxidants that can help to oxygenate and replenish the entire body. It’s also rich in vitamins A, C, E, and K, magnesium, plant-based heme iron and lutein.

Spinach along with coconut water has a high vitamin C content which enhances collagen production to keep skin firm and smooth, as well as it’s vitamin A content which may promote strong, shiny hair. 

Collagen 

Collagen is an important protein which the body needs to keep the skin looking young and healthy.

As we age, our body produces less collagen. This lack of collagen results in the common signs of aging. Wrinkles, sagging skin that has lost its elasticity, and stiff joints are all signs that the body is producing less collagen.

We can boost collagen levels by including a collagen supplement, including Hyaluronic acid which is an important compound for collagen in the skin. It is found in foods rich in amino acids, such as beans, root vegetables, and soy.

Including Vitamin C rich foods and coconut water can also help to boost collagen levels.

Supporting blood sugar levels is also important and eating a well balanced diet. You see yo yo dieting, starvation, eating high sugary foods and surges in our blood sugar levels are all stresses on the body which increases free radical production so by including whole plant based foods, eating well not less and supporting blood sugar levels and avoiding processed foods can all help to reduce the signs of ageing.