We all know that eating our fruits & veggies will help us be healthier, feel better, and even in cases help us loose weight. But healthy foods have more benefits than just that. Certain healthy produce can also do wonders on your skin! With the increased heat and strength of the sun we will be seeing over the next few months it is very important that we take care of our bodies, outside and in!
Not only do we have to fight against the free radicals in the sun that can lead to skin cancer. But we also have to deal with a large number of other skin related issues such as dry cracked skin, wrinkles, eczema and even acne.
More and more research is being done on the subject and there is an increasing number of articles telling you how important your diet is for your complexion. Issues such as hormonal balance, inflammation and vitamin deficiency does not just affect your inner workings. It also affects your skin. Inflammation is normally associated with aging skin. Hormonal balance can lead to acne. And a lack of vitamins can hide that glow we all wish to have.
Vitamin A is one of the most widely acknowledged nutrients for healthy skin and has been used to fight against a large range of skin conditions from acne to burnt skin and even cold sores. Dairy products, and from them especially yoghurt, is bursting with this skin vitamin! Yoghurt can help your skin stay firm and can retain the elasticity. You can eat a serving a day to smoothen your complexion and even apply it directly to your skin if burnt or suffering from dryness or irritation.
2. Healthy oils
A study done in 2012 analyzed the diets of over 1000 women. One of the things they found was that women who consumed around 2 teaspoons of olive oil a day were showing less signs of aging. This is because of the essential fatty acids that our body needs. These oils and the acids in them helps keep our skin lubricated and looking healthier. Go for cold-pressed, extra virgin or expeller-processed oils. These types of oils are not overly treated and will still contain the necessary nutrients that are good for your body and your skin. Mix it into your food or apply it to your face together with other items like a body scrub. But remember, oils are high on fat. It is not recommended that you have more than two tablespoons a day.
Changing out your sugary white bread breakfast for a wholemeal muffin, oatmeal or some other yummy healthier alternative can do wonders for your health and your skin. Firstly the empty carbs and sugar in the white bread are definitely not good for your skin. Secondly the mineral selenium that connects the different wholemeal, grain based breakfast alternatives does wonders for healthy skin. Selenium can protect and strengthen your skin, playing an important role in the health of skin cells. Studies have shown that even skin damaged by the sun was suffering fewer consequences when selenium levels were high. It may even minimise the risk of skin based cancer!
Kale and other dark leafy greens contain great nutrients and minerals that can absorb and destroy the free radicals created by the UV rays from the sun. Including those pesky waves that actually breach the sunscreen and reach your skin. One cup of kale gives you 134% of your daily value of vitamin C and 133% of vitamin A, which can help give you firmer skin.
5. Green Tea
A study published in the Journal of Nutrition in 2011 showed that people who drank a beverage containing the active ingredient polyphenols in green tea has smoother more elastic skin. And experience less damage done by sun. Green tea’s antioxidants can boost blood flow and oxygen to the skin and thereby delivering important nutrients to the skin. On top of these smoothening and skin firming qualities green tea is also anti-inflammatory, which may help prevent or reduce the risk of skin cancer. The tasty drink can be consumed normally or used in any number of scrubs and toners, all which will help protect your skin from UV rays!
Here it is again! Fatty acids really help keep your skin cells healthy and in turn leaves you with a healthier looking more radiant complexion. Walnuts contain a lot of omega-3 fatty acids; in fact it is the only nut that had such large amounts! They’re also loaded with copper, which can increase the production of collagen that will improve your complexion even more! Walnuts can also be used as a beauty product. Crushed walnuts are found in several natural exfoliation recipes online.
7. Dark Chocolate
Looking good never tasted this sweet! The special antioxidants hiding in every tasty bite can help hydrate your skin and even improve circulation. Smoothing out your skin and getting rid of dryness and roughness. Of course chocolate also contains a lot of calories so it needs to be consumed in small amounts. Chocolate that is at least 70% cacao is your best choice for supple, softer skin the sweeter way. A couple of squares a day can go a long way at improving the radiance of your skin. Suffering from puffy eyes? Use a chocolate mask, as the caffeine in the chocolate can temporarily reduce swelling and puffiness.
Hydration is key when taking care of your skin. Making sure you get your fill of water every day can help keep your skin looking healthy and even young. But more than just hydrating your skin, water helps move nutrients in and toxins out. A natural daily detoxifier that can help keep any unhealthy glow from showing on your skin. Proper amounts of water will also lead to sweating more efficiently. Though none of us enjoy the act of sweating it can in fact help keep your skin clear and clean when that sweat comes from a body properly hydrated by water.
9. Orange Peels
Oranges have always been known to have a brightening effect on your skin. The high amounts of c-vitamins help keep your skin firm and supple as well. However what some may not know is that the best part for your skin is the part that is normally thrown out! Research showed that people who ate the peels (using it as orange/lemon zest for example) protects better against UV rays than the juice and the fruit. This is due to an oil named Limonene, that functions like an internal sunscreen lotion, protecting against those pesky ultraviolet rays.
Studies have found that the antioxidants in the yellow and orange versions of this veggie can decrease how sensitive your skin is to light. Other tests also showed that women who ate green and yellow veggies usually have fewer wrinkles especially around the eyes. So as such that mean capsicum can help you deal with the sun, but also help fight those annoying Crow’s Feet! Try to consume around two cups of capsicum every day for the best result.
A fast rising and tasty way to help oily skin, acne and excess hair, that has recently been bought to our attention is tea. More specifically; the refreshing flavour of spearmint tea! Mint had always been known for its many uses for skin care. All one has to do is take a walk through the beauty section of a pharmacy and you’re sure to find a lot of products containing some traces of mint in one shape or another. And spearmint, mint’s not so distant cousin, is no different.
Spearmint contains a large quantity of vitamins, minerals, antioxidants and nutrients. The smell of the tea when brewed is slightly like peppermint, but unlike peppermint is doesn’t contain the same levels of menthol. Instead it is bursting with skin and health boosting ingredients such as limonene, dihydrocaravone and cineol.
Spearmint and hair growth
There are several ways this herb may improve your health and your skin condition. One of which is its apparently effective treatment against hirutism. Overly high levels of androgen hormones, which are often seen to be more masculine, may cause Hirutism.
Hirtuism is an abnormal hair growth, which may lead women to grow unwanted hair on their face, chest, etc. Spearmint may be able to fight this according to newer research conducted and published in the journal of Phytotherapy. In a study conducted on the subject research showed that by drinking 2 cups a day for five days women could reduce the level of androgens in their system and therefore reducing the excess amount of hair. Spearmint basically helped balance out the hormonal imbalance some women suffer through!
Spearmint and acne
More than just helping reduce excess hair spearmint is being praised by many for the effects it may have on oily and acne prone skin. This again boils down to hormonal imbalance, since acne is often present due to an imbalanced amount of testosterone in your system. After drinking spearmint tea regularly for a few weeks you may notice you have clearer skin and reduced recurrences of acne outbreaks!
Spearmint and mint leaves in general are said to work on most types of acne. When consumed in small dosages it may help remove acne naturally without any side effects. This coupled with it’s great anti-inflammatory properties can really improve the quality of your skin.
Spearmint & skin in general
Packed with Vitamin A, spearmint can also help reduce and control the oils in your skin. Leaving you looking less oily and fresher. The A vitamin is also the greatest natural makeup tool in the world, leaving your skin brighter, softer and making you look refreshed and ready to take on the world. Just a few cups of the sweet brew a day and you may notice a natural glow appearing in your skin!
Mint and spearmint may also soothe your skin from a multitude of minor annoyances on top of improving your skin quality. Bursting with anti-inflammatory antioxidants it can help soothe skin irritations and mosquito bites and even soften and soothe dry and itchy skin!
Spearmint and your body
Spearmint is good for more than just your skin however. It is often said to be a great remedy for pains such as headaches, stress, fatigue and bodily strain. It may also help relieve asthma, bronchitis and other respiratory problems you may be facing.
Spearmint is also thought to be useful when dealing with digestive issues. A cup should help soothe an upset stomach and deal with issues such as nausea, flatulence and even hiccups! This is due to the relaxing qualities of the herb that allows for it to relax the stomach muscles.
Just like it’s other cousins in the mint family spearmint is a great little worker when fighting against those pesky colds as well. The menthol helps clear your airways whilst soothing sore throats and relaxing muscle cramps from fevers.
Why not give it a try?
Spearmint has a refreshingly clear aroma and soothing quality as well as a lovely aroma when brewed. Its smoother and rounder flavour in comparison to peppermint makes many favour it over the stronger flavour of peppermint, yet it still keeps its warming and cooling notes. It is not only easy to get a hold of but it might also help curb those sugar cravings! So why not give it a try? We know we’re in love with it!
Remember, everything is good in smaller dosages. Please be careful not to consume too much if you are unsure if your constitution could handle it. If in doubt, consult your medical practitioner.
Nothing within this document and on www.sgorganic.sg should be constructed as a diagnosis or personal advice. The information provided is in general notice and does not cover all uses, side effects and possible interactions with medicine.
You can find our range of delicious organic teas from Planet Organic here
Our Spearmint Tea is full of the clean, refreshing flavour of organic spearmint. You can even chill the infusion during hotter days for a thirst quenching ice tea. Find it here
Ingredients: Certified Organic Spearmint Leaf
What You Need
Half an avocado, very ripe
4 to 5 medjool dates, pitted
1 banana, frozen for extra creaminess
1 handful baby spinach
1 cup unsweetened almond milk
1 cup of ice cubes
1 tablespoon of Chia seeds
Alicia Lip, Author of the book Raw Vegan on the fast lane, has a deliciously creamy, yet skin nourishing smoothie to share with us this week. Her “Green Beauty” Smoothie will help moisturise your skin whilst fighting against those pesky signs of aging. Look great and feel great with this tasty smoothie that has a caramel sweetness from the dates and is an absolute joy to drink!
We all know that avocados are great for your skin. Especially when it comes to moisturising your skin. Packed with yummy omega 3 acids avocado can help rejuvenate dry skin. But more than just that the tasty treat is bursting with Vitamin E as well! Vitamin E can help in the fight against acne and will keep your skin feeling soft and supple. No wonder we love avocados so much!
Baby spinach is another healthy green that packs a nutritious punch. Loaded with vitamin A, C, E and even K, as well as vital minerals, this tiny superhero plays an important role in the battle against acne, poor complexion and tired skin.
Want an extra little boost? Add in some chia seeds to the mix. The superfood is always a welcome addition in our own smoothies and a fantastic power food. The high antioxidant levels in the tiny seeds can help combat the inflammation in your skin which can remove puffiness, redness and lend a helping hand in the fight against spots and acne.
And it’s so easy to make too! Just add all the ingredients together in your blender. Blend till smooth and enjoy!
Prepare, cut and place the ingredients in ziplock bags in your freezer! This way you can easily just take one out for a quick run through the blender whenever you feel the need for a yummy dose of smoothie beauty!
Alicia Ann Lip is the creator of StayingRaw.com, a raw vegan website featuring vegan smoothies, juices and raw food recipes. No dairy, gluten, wheat or refined sugar are found in any of her healthy and fresh recipes. Her recipes are made from mainly fruits, vegetables, nuts and seeds. Turned raw vegan two years ago and had a life changing experience ever since. She is eager and passionate about raw foods and would want to share her passion with others.
Disclaimer: The views and opinions expressed in these articles are those of the authors and do not necessarily reflect the official policy or position of SG Organic or anyone affiliated with the company.