Top face friendly foods
by Rachael Anne HillAs a nation we spend 3.8 billion pounds a year on products we hope will improve our appearance. The truth is however, that although these may offer some quick fixes, true, natural beauty has to come from within and what better place to start than your diet?
So, forget the idea of spending your monthly wage on the latest gimmick or potion and get back to basics with foods that will do more for your appearance than the cosmetic counter ever will.
WrinklesA diet high in anti-oxidants has been proved to help keep skin looking younger and wrinkle free by eliminating free radicals from the body. A study at The John Hopkins University in Baltimore compared the diets of 123 people during an 11 week period.
The participants were divided into three groups. One group ate a diet low in fresh fruit and vegetables, one ate a moderate amount and the final group ate ten servings per day.
Researchers measured breath ethane levels which are a good indication of how efficient the body is at neutralising harmful free radicals. Results showed that those who ate the most fruit and vegetables had the lowest ethane levels and therefore were the most efficient at neutralising wrinkle inducing free radicals. Some of the best anti-oxidant foods are blueberries, blackberries, plums, sprouts and beetroot.
Dry skin
Dry skin can be a result of dehydration, a lack of vitamin A and too few essential fatty acids. Vitamin A enables the body to produce more keratin, a substance that helps to protect the skin from the elements and is found in apricots, milk, liver and egg yolks. Oily fish such as trout, mackerel, sardines or salmon are all rich in essential fatty acids so aim to eat them at least three times per week.
Vitamin E found in sunflower oil, avocados, soy milk, almonds, hazelnuts and polyunsaturated spread is another essential nutrient for skin. Its strong antioxidant properties help to maintain healthy skin by eliminating harmful free radicals which cause cells to break down causing wrinkles and other signs of ageing.
Spots
Spots can be the result of a whole host of nutritional imbalances. Too much refined sugar, processed foods, alcohol and fats starve the skin of essential nutrients and build up of toxins within the body. Try cutting back on pre-prepared and processed foods and increase your intake of whole foods such as wholegrains, nuts, seeds, beans, pulses and fruit and vegetables.
Forget tea and coffee first thing in the morning and have fresh carrot and orange juice to help detoxify the body and increase the supply of essential vitamins, especially the all important beta-carotene and vitamin C. Zinc, found in wheat germ, liver, poppy seeds, oysters, Quorn, cashew nuts and crab has also been found by a study published in the British Journal of Dermatology to be just as effective as oral antibiotics at combating acne.
Pale complexion
Although some people just naturally have pale skin others may be suffering from a lack of iron. If pale skin is accompanied by tiredness, weakness or breathlessness try upping your iron intake with plenty of lentils, sesame seeds, soya, liver and pumpkin seeds.
Dry, Brittle Hair
Hair is a protein so to ensure it remains in first class condition it is vital to eat plenty of good quality amino acids in the diet such as lean red meat, eggs, beans, pulses, nuts and seeds. Combat dryness by eating plenty of essential fatty acids in the form of sunflower seeds, nuts, fish, and low fat spreads and avoid the weakening of your hair with age by eating iron rich foods such as curry powder, ground ginger, fortified breakfast cereals and lean, red meats.
Dull whites
A yellowish tinge to the whites of the eyes could indicate a sluggish liver and a build up of too many toxins. Fresh herbs such as parsley, chives, oregano, and rosemary help to flush toxins from the body and ginger, cayenne pepper, garlic, leeks and onions help to stimulate the lymphatic system and purify the blood. Herbal teas in place of coffee, tea and sugary drinks can also be very effective.
Red, blood shot eyes
This can be a sign of a lack of vitamin B2 (riboflavin). Try eating plenty of Marmite, shredded wheat, grape nuts and bran flakes. Zinc found in seafood and anti-oxidants abundant in fresh fruit and vegetables are also important to help combat this condition.
Puffy, baggy eyelids
This can be caused by fluid retention. Cut back on your salt intake and increase the amount of naturally diuretic foods you eat such as melon, citrus fruits, celery, cucumber, watercress, lettuce, tomatoes, sweet peppers, and vegetable juice.
Bags under Eyes
Bags can be caused by not drinking enough water, drinking too much alcohol, tea and coffee or both. Drink at least two litres of water a day watch the excess baggage disappear!
Researchers measured breath ethane levels which are a good indication of how efficient the body is at neutralising harmful free radicals. Results showed that those who ate the most fruit and vegetables had the lowest ethane levels and therefore were the most efficient at neutralising wrinkle inducing free radicals. Some of the best anti-oxidant foods are blueberries, blackberries, plums, sprouts and beetroot.
Dry skin
Dry skin can be a result of dehydration, a lack of vitamin A and too few essential fatty acids. Vitamin A enables the body to produce more keratin, a substance that helps to protect the skin from the elements and is found in apricots, milk, liver and egg yolks. Oily fish such as trout, mackerel, sardines or salmon are all rich in essential fatty acids so aim to eat them at least three times per week.
Vitamin E found in sunflower oil, avocados, soy milk, almonds, hazelnuts and polyunsaturated spread is another essential nutrient for skin. Its strong antioxidant properties help to maintain healthy skin by eliminating harmful free radicals which cause cells to break down causing wrinkles and other signs of ageing.
Spots
Spots can be the result of a whole host of nutritional imbalances. Too much refined sugar, processed foods, alcohol and fats starve the skin of essential nutrients and build up of toxins within the body. Try cutting back on pre-prepared and processed foods and increase your intake of whole foods such as wholegrains, nuts, seeds, beans, pulses and fruit and vegetables.
Forget tea and coffee first thing in the morning and have fresh carrot and orange juice to help detoxify the body and increase the supply of essential vitamins, especially the all important beta-carotene and vitamin C. Zinc, found in wheat germ, liver, poppy seeds, oysters, Quorn, cashew nuts and crab has also been found by a study published in the British Journal of Dermatology to be just as effective as oral antibiotics at combating acne.
Pale complexion
Although some people just naturally have pale skin others may be suffering from a lack of iron. If pale skin is accompanied by tiredness, weakness or breathlessness try upping your iron intake with plenty of lentils, sesame seeds, soya, liver and pumpkin seeds.
Dry, Brittle Hair
Hair is a protein so to ensure it remains in first class condition it is vital to eat plenty of good quality amino acids in the diet such as lean red meat, eggs, beans, pulses, nuts and seeds. Combat dryness by eating plenty of essential fatty acids in the form of sunflower seeds, nuts, fish, and low fat spreads and avoid the weakening of your hair with age by eating iron rich foods such as curry powder, ground ginger, fortified breakfast cereals and lean, red meats.
Dull whites
A yellowish tinge to the whites of the eyes could indicate a sluggish liver and a build up of too many toxins. Fresh herbs such as parsley, chives, oregano, and rosemary help to flush toxins from the body and ginger, cayenne pepper, garlic, leeks and onions help to stimulate the lymphatic system and purify the blood. Herbal teas in place of coffee, tea and sugary drinks can also be very effective.
Red, blood shot eyes
This can be a sign of a lack of vitamin B2 (riboflavin). Try eating plenty of Marmite, shredded wheat, grape nuts and bran flakes. Zinc found in seafood and anti-oxidants abundant in fresh fruit and vegetables are also important to help combat this condition.
Puffy, baggy eyelids
This can be caused by fluid retention. Cut back on your salt intake and increase the amount of naturally diuretic foods you eat such as melon, citrus fruits, celery, cucumber, watercress, lettuce, tomatoes, sweet peppers, and vegetable juice.
Bags under Eyes
Bags can be caused by not drinking enough water, drinking too much alcohol, tea and coffee or both. Drink at least two litres of water a day watch the excess baggage disappear!
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