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September 26, 2023
Food is an important factor to healthy, youthful skin, as your body, including your skin, is made up of nutrients from the food you eat every day. In essence, your skin is a reflection of your internal organs.
Since we have already talked about how protein, omega-3, asthaxanthin, algae, probiotics and DIM affect and improve the skin in our last article (read: Foods & Nutrients for Healthy, Youthful Skin - Part 1), let's talk about 6 other groups of food today.
P.S. If you would like to check back on the 8 different food groups that can be bad for the skin, read: How Different Foods Negatively Affect The Skin and How Different Foods Negatively Affect The Skin - Part 2).
MSM, Methylsulfonylmethane, is a naturally occurring form of sulfur found in all living organisms, and the third most abundant substance in our body. It is essential for many different functions in the body, including supporting proper cell structure and the immune system, reversing free radical damage to cells, and repairing connective tissue.
Some of its benefits include reducing inflammation in the body, particularly in conditions such as osteoarthritis, rheumatoid arthritis, muscle damage caused by exercise, and joint pain. It also helps boost immune function by supporting the production of glutathione, a powerful antioxidant that helps protect the body from oxidative stress and damage, as well as reduce allergy symptoms.
It is also known for its beauty benefits thanks to its potent anti-aging and skin-enhancing properties, including
MSM can be found in cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, legumes such as lentils, chickpeas, and beans, nuts such as almonds, walnuts, sesame seeds, and sunflower seeds, vegetables including onions, garlic, asparagus, and kale, as well as red meat, chicken, and fish. However, it may be difficult to obtain therapeutic doses of MSM through diet alone, and thus supplementation may be necessary to achieve desired health benefits.
holi(radiance) OptiMSM® + CERAMOSIDES™ <- Click to shop
Ceramides are a type of lipid that are naturally found in the skin's stratum corneum. They play a crucial role in maintaining the skin's barrier function by filling in the gaps between skin cells, creating a strong and protective barrier that prevents moisture loss loss and blocks out irritants, bacteria and toxins to help maintain healthy, supple skin. Unfortunately, the level of ceramides in the skin naturally decreases as we age, which can then lead to dryness, tightness, wrinkles. Skin with a disrupted skin barrier is also more prone to sensitivity, redness, inflammations, and acne.
Intake of ceramides can help replenish the body with new ceramides, which permeate the bloodstream, go to the skin, and restore the skin barrier by filling in the crevices that deplete hydration and plumpness.
Foods rich in ceramides include dairy products such as milk, cheese, and yogurt, as well as eggs, soybeans, wheat germ, corn, sweet potatoes, and brown rice. However, dairy products, eggs, soybeans, and wheat germ, which contains gluten, can easily trigger acne, eczema, and other skin inflammations (read: How Different Foods Negatively Affect The Skin and How Different Foods Negatively Affect The Skin - Part 2), whereas many corn products in the market are genetically modified. Therefore, taking ceramides supplements is a healthier option, whilst ensuring an adequate daily dosage.
For instance, CERAMOSIDES™ used in holi(radiance) is composed of patented active ingredients combining natural phytoceramides from wheat and an efficiency booster, digalactosyl-diglyceride (DGDG), a lipid essential for skin hydration, to help restore the skin's natural ceramide levels from within, improve the skin's moisture retention ability, and strengthen the skin barrier function, rather than through topical application. Adopting a unique French extraction process, gluten gets removed, while the lipidic portion of the wheat kernel is left in concentrated form for maxmimum benefits.
Supplementing with CERAMOSIDES™ can provide the following benefits:
holi(radiance) OptiMSM® + CERAMOSIDES™ <- Click to shop
There are two main types of minerals that are needed in the body: macrominerals and trace minerals.
Macrominerals are minerals that are needed in relatively large amounts in the body. These include Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, and Sulfur (MSM).
On the other hand, trace minerals are minerals that are needed in smaller amounts in the body, but are still essential for overall health. These include Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium, and Zinc.
Out of all these, Sulfur (MSM), which we have already mentioned above, as well as Zinc, Iron, Selenium, Silica, Magnesium, and Copper are particularly important for skin health. So let's get to them one by one!
Foods containing the most zinc include oysters, beef, pork, chicken, and nuts, such as cashews, almonds, and peanuts, as well as whole grains, such as wheat and rice.
Foods containing the most iron include beef, chicken, seafood such as oysters, clams, and shrimps, tofu, and spinach.
Foods containing the most selenium include Brazil nuts, beef, pork, chicken, seafood such as tuna, sardines, and shrimps, as well as brown rice, quinoa, and oats.
Foods containing the most silica include whole grains such as brown rice, oats, and quinoa, leafy greens such as kale, spinach, and lettuce, root vegetables such as beets, carrots, and radishes, as well as cucumber, and bell peppers.
Foods containing the most copper include shellfish such as oysters, mussels and crab, liver and kidney, cashews, dark chocolate, spinach and kale.
Foods containing the most magnesium include leafy greens such as spinach, kale and collard greens, nuts and seeds such as almonds, cashews and pumpkin seeds, brown rice, quinoa, avocado, salmon and mackerel.
MARIE REYNOLDS LONDON
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As we all know, Vitamin C has a lot of health benefits, including:
Now, most vitamin C supplements on the market are made of synthetic vitamin C at a dosage of 500-1000mg, which is around five to ten times the recommended daily intake. The truth is, not only are these vitamin C acidic, making it hard to tolerate for some people, they are not as bioavailable as food-based vitamin C, as they lack all of the natural and essential co-factors needed for the body to fully absorb and utilize them. Moreoever, excessive intake of vitamin C does not enhance immunity or provide additional benefits, as they cannot be stored in the body and will be excreted in the urine. Long-term excessive intake of vitamin C may also increase the risk of kidney stone formation by increasing the oxalic acid component in the urine.
The best sources of vitamin C are in fact, natural fruits and vegetables, as they can be fully absorbed and utilized by the body. These include citrus fruits such as oranges, grapefruits, lemons, limes, and tangerines, berries including acerola cherries, strawberries, raspberries, blueberries, and blackberries, as well as tomatoes, kiwi fruits, dragon fruits, papaya, all colors of bell peppers, broccoli, and brussels sprouts.
Unfortunately, as food quality declines, and daily intake of fruits and vegetables may be inadequate, it might be beneficial to supplement with a food-based vitamin C on a daily basis.
MARIE REYNOLDS LONDON
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We all know that Vitamin C is important for health, but Vitamin A is actually equally important. Not only is is crucial for our immune function by promoting the production of white blood cells, which are important for fighting off infections, it is also important in maintaining healthy bones by supporting the production of osteoblasts (cells that are responsible for building new bone tissue), healthy vision, particularly in low light conditions, as it plays a crucial role in the formation of visual pigments in the retina, as well as reproductive health by promoting the growth and development of sperm and eggs.
In terms of skin health, Vitamin A provides the following benefits:
The recommended daily intake of vitamin A for females 14 years and older is 700mcg per day. Good dietary sources of vitamin A include liver, salmon, tuna, mackerel, sweet potatoes, carrots, spinach, and kale.
Vitamin B is actually a group of eight different vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). Each of these vitamins plays a unique role in overall health, so unfortunately we won't go through each of them here, otherwise you'd be reading for the next few hours.
However, what we can tell you is the skin benefits of these B vitamins.
Foods containing the most Vitamin B1 include whole grain breads, asparagus, pork, sunflower seeds and black beans.
Foods containing the most Vitamin B2 include beef liver, mushrooms, almonds, and spinach.
Foods containing the most Vitamin B3 include beef liver, chicken breast, tuna, mushrooms, sunflower seeds and green peas.
Foods containing the most Vitamin B5 include beef liver, avocado, mushrooms, sunflower seeds, sweet potato and chicken.
Foods containing the most Vitamin B6 include chickpeas, tuna, chicken breast, potatoes, banana, and salmon.
Foods containing the most Vitamin B7 include liver, egg yolks, avocado, salmon and nuts.
Foods containing the most Vitamin B9 include spinach, lentils, chickpea, black beans, asparagus, avocado and broccoli.
Foods containing the most Vitamin B12 include shellfish such as clams, mussels, and oysters, liver, beef and pork.
MARIE REYNOLDS LONDON
Focus <- Click to shop
November 07, 2023
To have hydrated and healthy skin, oils are just as important as water, if not more. Here's why and how.
October 24, 2023
The root cause to all your fall and winter skin woes is a disrupted skin barrier. Find out how to prepare and protect the skin!
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