This spring we are more anxious than ever to be outside and be active. This is the time to get outside, yet the sunshine and elements of the outdoors can leave skin looking and feeling dry and worn out. Our skin endures a lot in the winter…You shave it, wash it,scrub it; it gets scratched, scraped and gets pimples. It shows its wear and stress as lines, wrinkles, blotches, spots, rashes or as adult acne. So this spring, nourish your skin.

Sunscreens can protect against sun damage, but a healthy diet can heal and nourish your skin. Eating a healthy diet rich in nutrients can feed your skin and keep it looking vibrant and prevent further damage. This spring fill your grocery basket with foods that are good for your complexion and feed your skin from the inside out.

The Better Skin Diet

Vitamin A rich foods promote healthier skin, not to mention the benefits to your eyes and even your teeth. Vitamin A is necessary for repairing and maintaining healthy skin. It is necessary for healing and construction of new skin tissue. It also protects against wrinkling. Research shows Vitamin A has shown to virtually eliminate acne in milder cases and should be a staple in everyone’s diet.

Antioxidants, primarily vitamin E and vitamin C help to protect skin cells from the ravages of free radicals, a harmful by-product of sunlight. Antioxidants are also important in the formation of a protein, known as collagen, and elastin, which helps strengthen and reduce aging of your skin.

B vitamins, including biotin, are nutrients required in sufficient amounts to ensure healthy development of skin cells. The B vitamins are anti-stress and anti-aging vitamins. Vitamin B6 may also be helpful in controlling acne, particularly for women who experience flare-ups of acne before and during menstrual period.

The essential fatty acids or “omegas,” whose effectiveness against various inflammations are just beginning to be fully understood are ideal skin food. For skin irritations, omega 6 which is found in evening primrose oil or borage seed oil may be beneficial. These oils have shown to reduce and sometimes eliminate inflammatory skin conditions such as eczema and dermatitis and can be fantastic moisturizers for people who suffer from dry and itchy skin, keeping cell walls supple.

Antioxidants such glutathione and co-enzyme Q 10, are popping up in anti-aging skin care products and creams. These antioxidants have the ability to enhance the appearance of the skin and decrease the harmful effect of free radical molecules. These anti-O’s may aid in regeneration of skin cells but even the skin tone and reduce the colour density of age spots. Instead of paying for the expensive face crèmes you can simply increase your glutathione and co-Q10 intake with anti-O foods.

Lastly, while participating in spring activities, it is important to hydrate with fluids. Water is necessary for skin to look and be healthy. Dehydration can have a dramatic effect on the appearance of your skin, so keep your body well hydrated.

The effects of a nutrient-dense diet rich with vitamins should become evident within a period of three months. Eating more fresh fruits and raw vegetables and whole high fibre grains, along with including healthy fats will heal and detoxify your skin and body. Remember, your skin is the largest organ in the body and is an ideal indicator of health. Those who improve their diet in the spring quickly discover that their skin is among the first sign of improving health.

Spring Skin Diet Plan

Include Vitamin A rich foods such as carrots, sweet potatoes and dark green leafy vegetables in your daily healthy skin menu.

Add Vitamin E at each meal in nuts, seeds, avocado and olive oil to give your skin a healthy spring glow.

Boost up your Vitamin C with a large bowl of berries or kiwi every morning to keep skin youthful.

Bump up your CoQ10 naturally by eating brown rice, bran, wheat germ, beans, eggs, nuts and salmon.

Reduce Acne with tasty whole grains and bananas, which are packed with B vitamins.

Anti-age your skin with glutathione-rich foods such as asparagus, watermelon, and grapefruit.

If you wish to have a personalized nutrition program, touch base with
Samara Felesky-Hunt our registered dietitian at The Downtown Sports Clinics. She can be reached at www.dietitian-online.com