In this article, we are going to discuss the skin and the perfect skin diet. We will also discuss what you should and should not do (especially with your diet) if you want to maintain or have beautiful, perfect, and glowing skin.
I know you ladies must have been asking questions about your skin and how to get it to look the way you want. Like some morning and night routines, it is really important to take good care of your skin. However, I do think that a perfect skin diet plays a huge role in how your skin will look as well.
I’m going to be sharing with you some little tips and things that you should be focusing on in your diet, not so much like topical things that you would do all over your skin but things that you should be consuming regularly to have a nice, glowing, plump, healthy-looking skin that ages well.
Drinking Water
The very first tip I am going, to begin with, is probably the most important and it’s also probably the most widely known but I think it’s something that people forget about, something we slack off on, and that is drinking water. I cannot overemphasize how important drinking water is to have healthy, glowing skin, but it is also important to have a healthy, functioning body.
Everyone knows we’re made up of like 70% water. Therefore, water is essential in so many functions in the body, and if you think about it if you are not taking in enough water, you know there are a lot of things that go on in the body that can’t just stop, but having glowing, plump, hydrated skin is kind of low on the list of the body’s priorities. So when we are not drinking up enough water in the first place, we are going to lose moisture.
Is probably in our skin because it’s just not that dear. So that is why it is so important to be drinking lots and lots and lots of water throughout the day so we can just meet our hydration level and make sure we are fully hydrated so that all our functions can run smoothly including having hydrated skin. You may be wondering, “Okay, that’s a lot of water, Why should I be drinking water throughout the day?”
So, let’s say you are like 130 pounds you would want to shoot for anywhere between 65 and 130 ounces of water in a day and you would want to drink that every single day. So, if you are feeling thirsty nine times out of ten in a day, that means you are already dehydrated. So, if you feel thirsty, make sure you find some water and start chugging ASAP.
If you’re just not in a habit of drinking water, my biggest tip for you would be to invest in a reusable water bottle. It weighs 20 ounces. So it’s great, I drink about five of these a day, which is perfect; it’s always near me, it’s always around me, and I’m likely to grab it at any time if it’s in front of me all day long.
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Spicing Up Our Water for a Perfect Skin
It is also good if you can spice up your water, no big deal. You can do that by adding some fruit to infuse, or you can infuse it with some mint, or you can experiment and use whatever you want just to spice it up and make it a little more interesting because, while I understand that some people don’t love drinking water but I will say the more you get in the habit of drinking water, the more you’re probably going to crave it.
Consuming Antioxidants in Our Diet
The next thing I will recommend you focus on to have beautiful, glowing skin is getting lots of antioxidants in your diet. Antioxidants fight stress in the body. Stress is in the form of free radicals, so free radicals are like these really unstable particles that are floating around our body all over the place, and they are normal, they are natural, they are part of our being. They are never going to fully go away, however.
If we are not eating, by which I mean taking in enough antioxidants to level out the number of free radicals we have, we end up getting a lot of damage from these antioxidants and free radicals, and they constitute a lot of stress and a lot of influence. If you consistently have high levels of inflammation or stress in your body and therefore your skin, it can cause the breakdown of collagen and elastin, which we don’t want.
What we want to do, is preserve those proteins as much as possible because they are what keep our skin looking supple and firm and help keep wrinkles at bay. So, the more antioxidants you have in your diet; the less free radical damage you are going to incur in your body, including your skin, and therefore, your skin is going to look the best that it possibly can.
Antioxidants Foods
Now, if you want to have beautiful skin, you have to eat fruits and veggies especially. All fruits and vegetables are going to contain antioxidants and it’s super important that you try to get an array of fruits and vegetables in your diet.
You should always be eating a bunch of different colors and just getting a good mixture because they all offer different types of antioxidants, vitamins, and minerals. So, you always want a nice, colorful rainbow; you already know that; but if you’re looking for antioxidant-packed fruits and vegetables, the richer the fruit or vegetable, the higher the antioxidant content.
Pigments and fruits and vegetables have antioxidant power. So, whether you go for deep leafy greens like kale or spinach, or perhaps a rich red pomegranate or bright orange carrot, or, for example, blackberries or blueberries, which are all very rich in color, that is where you will find the most antioxidants.
They will be the richest and most antioxidant-rich paths, but all vegetables contain antioxidants, and you should eat the rainbow. Get an array but if you are trying to boost your antioxidant intake, then you can focus on those rich-colored fruits and veggies.
About Fat in Our Diet
Our next focus here will be getting in your fat. It is so important for us to consume essential fatty acids because essentially, we can’t make them, that’s why they’re called essential. Because we can’t create them, we have to eat them ourselves. So it’s no secret that we cannot live without fat.
We have to eat so much that we literally can’t live without it because there are so many structures or processes in the body that count on it and one of the biggest is cell membranes.
Our cell membranes are made up of a phospholipid bilayer. It’s two layers of phospholipids so that repels water on each side. That way, you can keep all the liquids and contents of a cell on the inside and repel anything on the outside. Everything can sleep through, only certain things can get through channels. Aside from the boring BLA stuff, our cell membranes are made of phospholipids, which are a type of fat.
So, they’re made up of fat, therefore if we’re not taking in, you know the right amount of fat that we need, it’s going to start to affect our cell rejuvenation. And our skin cells have a super-fast turnover rate, along with our intestines and our hair, so we want to make sure that, since we have this high turnover rate, we never want to run out of the fat needed to rejuvenate and make ourselves.
Because, if we’re not getting enough, it may affect our ability to turn over cells and create and build new cells. So when it comes to our skin, I mean we want to maximize that rejuvenation as much as possible. We don’t want anything getting in the way of that process happening because that is what’s going to keep our skin looking youthful and glowy and plump and all of those wonderful things that everyone is always seeking.
In addition to that, it helps to create an oil barrier in the skin. So that is going to lock moisture in, lock that water in because we kind of have this oily fat layer and water isn’t just going to be able to evaporate out of it so we must be taking in enough fat and getting the amount that we need to make sure we can maintain that layer and lock in as much moisture and keep our skin looking supple.
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Image Source: CREDIT: xcode.life
The Right Fat to Consume
Now, there is a little of a caveat (warning) to your fat intake. As a result, we want to prioritize omega-3 fats over omega-6 fats. They are two different. There are major sixes and major mega sixes. Neither of which we can make in the body, we have to get the diet. The typical American diet is high in omega sixes and not so high in omega threes.
So, our omega-3 ratio is usually off, and the best way to improve it is to eat a lot of salmon rather than walnuts or other omega-3-rich foods. However, if it’s oily, adding flax or chia seeds can also help. Hemp seeds have some mega threes as well. They also have a mega sixes, so focusing on getting those foods in your diet consistently can help get those Omega-3s up.
Some of the biggest primary foods are chicken, eggs, or wheat. So a lot of wheat products are the reason you want to make sure you’re getting a lot of mega-3s and not overdoing it on the omega-6s because the omega-6s can cause inflammation. We do need them. We need mega success, but increasing omega-6 at the expense of omega-3 can cause inflammation, which is the last thing we want.
We talked about that earlier, it’s not good for our skin. We want to keep that ratio in check so, making sure that you are getting lots and lots of omega-3s, will ensure that you are getting the fact that you need without increasing your chances of producing more inflammation one more thing alone, eating fat if you’re making sure that you’re eating lots of nuts and seeds and avocados,
These are all pretty good sources of vitamin A, vitamin E, and fat-soluble vitamins, but it is also true. So you’re not only getting those fats in to ensure cell rejuvenation and a nice oil barrier, but you’re also getting some antioxidant power along with that. It’s like a double whammy, so water antioxidant and getting those fats in especially the omega-3 fats, are three really big things to focus on when it comes to improving your diet to have gorgeous glowy skin but along with that.
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Skin Antagonists in Our Diets
Before we dive into taking a look at some skin antagonists, let’s, first of all, see what Antagonists are. An antagonist is any substance or a substance that acts against or blocks an action. In the case of the skin, this has to do with our food consumption. Because some foods we eat turn to act against our skin health and as a result, our skincare efforts produce very little or no results at all. So, we want to be careful about that.
Now, let me mention a couple of things that actually can be skin antagonists and we want to be careful of how often we’re eating these and making sure they’re definitely in moderation if we want beautiful glowy skin. The first thing you want to be careful of when it comes to food consumption is any kind of refined grains or sugars. Talking about fine grains is going to be like anything that’s made from white flour.
So, be it bread, pancakes, pasta, or any kind of grain product made from any kind of white flour, that is not our friend because it’s going to increase inflammation in the body along with sugar. Sugar is going to do the same thing. It’s going to increase inflammation, so we want to be careful about our sugar intake.
We want to be careful about how many refined grains we’re eating because they just don’t offer much nutritionally. Plus, they increase our inflammation.
So, we really want to be careful how often we’re eating those types of foods and also, we want to be careful with caffeine and Waze WAMP alcohol because both of these are they dehydrate us. We all know that caffeine is a diuretic, meaning that it makes a lot more fluid or water go out in our urine, and that is going to dehydrate us. But alcohol does the same job too.
When we are drinking alcohol messes with our body’s ability to regulate how much water we need in our body, it has to do with these proteins in our urinary system. They are deactivated and can no longer pull water out of your urine back into the body because we need it. It just gets it and just goes out. I mean there’s just no way, our way of regulating it just kind of goes out the window.
So, you want to make sure that if you are someone that drinks caffeine, I included, or someone that drinks alcohol, I included, you want to make sure that you are always hydrating around when you are drinking these beverages. Whenever you’re having coffee, make sure you always have water along with it or you’re right around it so that you’re not completely just dehydrating yourself.
Yes, we want to maintain hydration as much as possible and you know, when you’re drinking, if you know you’re going to go out and have a few drinks, make sure you are extra hydrated (drink more water) before you go out because a lot of the water that you drink, once the alcohol is in your systems like I said, it’s really hard to regulate or determine how much water we need when we have alcohol in our system.
So once you already have alcohol in your system, a lot of that water you’re drinking is probably going to end up going out because your body isn’t holding on to the water that the body needs to stay hydrated. These are all I was able to gather for you guys about tips and things to focus on or be wary of when it comes to a diet and having beautiful glowing skin.
Conclusion
As I wrap up this article I hope it helps. But before I leave, If you ever need a hand or have any contribution to make or a question to ask, please feel free to leave them below I will be more than glad to help you out.