Perfect skin: eat yourself beautiful

Essential nutrients for healthy skin

A good diet consisting of fresh, untreated foods is essential for the health of your entire body, not just your skin. One of the most important nutrients for the skin is water. Imagine a balloon filled with water – taut and firm to touch. Allow some of the water out and the balloon will shrink, the rubber may even become a little shrivelled. Deprive a skin cell of water and it will produce a similar result. Without adequate hydration, your cells cannot repair and regenerate – they also cannot clear waste products which build up in the cells and the blood. Another essential nutrient for healthy skin is essential fats – the skins needs a regular supply to stay smooth and supple. Antioxidants are also important – if you don’t get enough, your skin cannot protect itself from sun damage and pollution. Eating plenty of antioxidant-rich foods every day is therefore a key dietary factor. Some people eat healthy food but, for one reason or another, don’t digest it properly and therefore do not get the nutrients they need. Others are unknowingly eating foods they’re allergic to. These, and other factors such as keeping your digestive tract and liver in good working order and the importance of detoxification, are covered in my book Solve Your Skin Problems.

Clear skin diet

Due to the diverse nature of skin disorders and the many different underlying causes, it is impossible to give blanket guidelines which will cover all situations. So below are some guiding principles for an optimum diet, which should be followed alongside advice for specific skin disorders given on this site.

1. Buy organic produce as much as possible.

2. Aim for a daily diet that includes:

Pure water – drink six to eight glasses every day. Colourful fruit & vegetables – five servings that include red/orange/yellow vegetables and fruits, purple foods, green foods, ‘seed’ foods such as peas or broccoli, onions, leeks and garlic. Fresh seeds – a tablespoon a day, for example pumpkin, sunflower, sesame or ground hemp/linseed. Cold-pressed seed oils – a tablespoon, for example with salads, drizzled over vegetables or added to a smoothie. Vegetable sources of proteinProteins are large molecules consisting of chains of amino acids. Proteins are essential nutrients for the human body – they are a building block of… – enjoy foods such as soya, beans, lentils and sprouted seeds. Fibre-rich foods – rather than white refined foods, enjoy whole grains, root vegetables, lentils and beans. Natural yoghurt – choose low fatThere are many different types of fats; polyunsaturated, monounsaturated, hydrogenated, saturated and trans fat. The body requires good fats (polyunsaturated and monounsaturated) in order to…, live and organic

3. Limit your intake of:

Alcohol – or avoid it completely. Tea and coffee – no more than 2 cups per day. Red meat – no more than three times per week. Have fish, organic chicken, game or vegetable sources of protein instead. Cheese and milk – try using dairy alternatives such as soya. Grain foods (those made from wheat, oats, rye etc) – have no more than two portions daily.

4. Exclude:

Sugar – including sugary foods and drinks such as sweets, jams, many cereals, biscuits, cakes and desserts. Refined carbohydrates – such as bread, biscuits, cakes, pastries, pastas and any foods containing white flour. Chemicals added to food, which includes many canned and most preserved or processed foods. Fried and fatty foods – chips, crisps, cream, ice cream etc. Trans and hydrogenated fats found in many processed foods and margarines. Smoking.

Using these guidelines, a day’s meals may look like this:

Breakfast: natural, live yoghurt with chopped fresh fruits and a handful of pumpkin seeds. OR a muesli made from oats, fresh hazelnuts, sunflower, pumpkin and sesame seeds and raisins with natural yoghurt and some apple juice.

Lunch: a baked potato with tinned salmon, tomato, celery and...

Want to keep reading? Members have full access...

Join Today!

JOIN NOW!

First month free

Then £7.99 per month & free cancellation at any time

FREE health check

Find out your health score & see how healthy you are

Personal Health Plan

Detailed report, analysis & tailored action plan

Free Vitamin D3

With your first purchase at HOLFORDirect (suitable for vegans)

Save money

20% off all Patrick Holford supplements & events plus free delivery over £30

Exclusive Health support

Ask Patrick your questions, access to Low GL recipes & research updates