Skin Food 101

The skin is the largest organ in the human body and the food we eat plays a crucial role in how healthy, beautiful and glowing our skin is and looks. If you’ve been following one of our programs that promote fat loss, like the JumpStart, the Bikini Body or the Weight Loss editions, you should add a few elasticity boosting foods to your diet and provide all the essential nutrients your skin needs to stay hydrated, firm and stretch mark free. Learn how to support your skin at a cellular level and start nourishing it from within!

Foods high in zinc include oysters, spinach, pumpkin seeds, nuts, cocoa powder, beans, and mushrooms. Zinc helps to protect, heal and rejuvenate the skin. This mineral protects the fibroblasts (the cells that make collagen), controls inflammation and regulates cell production.

The vitamin B complex helps to speed up cell metabolism, promotes healthy skin and counteracts the damage caused by free radicals, thus reducing the effects of aging. You can find these vitamins in dark green leafy vegetables, yogurt, potatoes, salmon, eggs, beef, etc.

Good sources of selenium include brazil nuts, seafood, wheat germ, and fish. This mineral helps maintain the skin’s elasticity and protects it from the sun.

Citrus fruits like oranges, lemons, and strawberries are natural sources of vitamin C. This vitamin is essential for the synthesis of collagen, a protein that helps keep the skin tight.

Dark leafy greens, nuts, seeds, beans, whole grains, avocados, kefir are all great sources of magnesium. This mineral is very effective in reducing wrinkles and fine lines and it helps to cleanse and detoxify the skin.

Nuts such as almonds and walnuts are great sources of vitamin E, a fat-soluble nutrient that protects the skin from the damaging effects of the sun, decreases sagging and wrinkling and improves its elasticity.

Copper also improves the elasticity of the skin by supporting its structure. You can find this essential mineral in seafood, meat, eggs, mushrooms, nuts, seeds, beans, etc.

Vitamin A aids in keeping collagen levels high, encourages cell production and growth and keeps skin firm and healthy. Try adding fresh cantaloupe, raw carrots, and baked sweet potatoes to your diet for an extra vitamin A boost.

Different amino acids are required for the synthesis of collagen. These essential amino acids can be obtained from different protein sources such as beef, cheese, turkey, soy, lentils, etc.

Salmon, avocados, seeds and nuts are sources of essential fatty acids. Healthy fats provide structure for cell membranes and keep the skin lubricated, soft and flexible.

Water helps maintain the elasticity of the skin by replenishing the skin cells moisture levels. It transports the essential nutrients to the cells and keeps the skin looking smooth, supple and young.

1 – Drink plenty of water throughout the day to keep your skin hydrated from the inside.
2 – Clean the skin using a gentle cleanser or soap and apply moisturizer every day while your skin is still damp.
3 – Skip the makeup as often as you can and when you can’t skip it, try using products that are as natural as possible.
4 – Eat smart and follow a clean eating diet. Eat lots of veggies, fruits, nuts, whole grains, beans, and legumes. Choose lean proteins like fish, chicken, lean meat, and eggs and give your skin all the essential nutrients it needs to stay young, flexible and healthy.
5 – Get plenty of sleep, d-stress and do at least 30 minutes of exercise every day to detoxify the skin and avoid dark circles, fine lines, and dull skin.
6 – To reduce cellulite and get beautiful soft, smooth and glowing skin, read the Summer Body 101 guidelines, part of the Bikini Body Edition, and start following the cellulite be gone checklist and the healthy tan advice regularly!