Achieving beautiful, radiant skin is something many of us strive for, but it can be challenging to know where to start. While countless skincare products on the market promise to give you the perfect complexion, true skin health starts from within. By incorporating key nutrients and healthy habits into your daily routine, you can nourish your skin from the inside out and achieve radiant, glowing skin.
LIMIT SUGARY FOODS TO REDUCE SKIN-DAMAGING AGEs
Sugary foods can negatively impact skin health by promoting the formation of advanced glycation end products (AGEs). AGEs are harmful compounds that form when excess sugar molecules in the body bind to proteins such as collagen and elastin in the skin. This process is called glycation. Collagen and elastin are two important proteins that give the skin its elasticity and firmness. When AGEs accumulate in the skin, they can damage collagen and elastin, leading to a loss of skin elasticity and firmness. This can result in wrinkles, fine lines, and sagging skin. AGEs also increase inflammation in the body, which can worsen skin conditions such as acne, eczema, and psoriasis.
Research suggests that a diet high in sugar and AGEs may accelerate the skin aging process by increasing oxidative stress and reducing antioxidant defences. Limiting sugary foods in the diet can help minimize the formation of AGEs and promote healthier, more radiant skin. Processed foods are notoriously high in refined sugars, so opt for natural wholesome foods such as fresh fruits and vegetables, nuts, seeds, legumes and whole grains.
COLLAGEN FOR FIRM YOUTHFUL-LOOKING SKIN
Collagen is a protein that is essential for maintaining the structure, elasticity, and strength of the skin. As we age, our natural collagen production decreases, leading to wrinkles, fine lines, and sagging skin. Taking a collagen supplement can provide several benefits for skin health. Collagen helps to attract and retain moisture in the skin, which can improve skin hydration and elasticity. This can result in a more supple, radiant complexion. Taking a collagen supplement can improve the skin's barrier function and reduce water loss. The skin's barrier function is essential for protecting against environmental stressors and retaining moisture.
Collagen is a major component of the skin's connective tissue, which provides support and elasticity. Supplementing with collagen can help to improve the skin's elasticity and firmness. In a study study published in the Journal of Medical Nutrition and Nutraceuticals, women who took a collagen supplement for 8 weeks showed a significant improvement in skin elasticity, moisture, and collagen density, as well as a reduction in the depth of wrinkles.
There are different types of collagen supplements made from other sources e.g. Bovine (cow or beef), chicken, fish and eggshell. Fish and bovine are highest in type 1 collagen which is the most abundant type of collagen found in the body including the skin. Our turmeric and ginger latte powder with collagen, Bodhi Organic LuminosiTEA, is made with the highest quality collagen peptides sourced from wild fish, which is an easier form of collagen for the body to break down and absorb. Collagen peptides also dissolve easier in hot or cold water and have no odour or flavour.
ANTIOXIDANTS, YOUR BEST DEFENCE AGAINST DAMAGING FREE RADICALS
Antioxidants are compounds that help to protect the body against the damaging effects of free radicals, which are unstable molecules that can cause oxidative stress and damage to cells, including skin cells. Including a variety of antioxidant-rich foods and nutrients in the diet is one of the best ways to enhance skin health and reduce the risk of premature skin ageing.
Antioxidants help to neutralize free radicals and reduce oxidative stress, which can cause cellular damage and contribute to premature aging. Free radicals can damage collagen and elastin, which are essential proteins for maintaining the skin's elasticity and firmness. Antioxidants can also help to protect these proteins and maintain skin elasticity, which can reduce the appearance of wrinkles and fine lines. Antioxidants can help to protect against sun damage and minimize the effects of UV radiation. Sun exposure can cause free radical damage to the skin and contribute to premature aging. Antioxidants have anti-inflammatory properties that can help to reduce inflammation and improve skin health. Inflammation in the skin can also lead to premature aging and skin damage.
Some of the best antioxidant-rich foods include berries, pomegranates, citrus fruits, turmeric, tomatoes, dark green leafy vegetables, green tea, raw cacao, and red and orange fruits and vegetables. Our ruby red Bodhi Organic LongeviTEA made from hibiscus, rosehip, white tea and goji berries is rich in antioxidants. Enjoy this tea hot, or try it iced with some pomegranate and lime juice for an extra antioxidant boost. Vitamins C, E, A, beta-carotene, zinc and selenium are all potent antioxidant nutrients that have a positive impact on skin health and can help to protect against environmental damage and premature aging.
DRINK GREEN TEA
Drinking green tea and incorporating green tea-rich skin products into your daily skincare routine is a great way to boost your skin health. Epigallocatechin-3-gallate (EGCG) is a powerful antioxidant found in green tea that has been shown to have several benefits for the skin, including slowing down the breakdown of collagen and elastin. EGCG has been shown to help slow this process by protecting against the damaging effects of free radicals, which can contribute to collagen and elastin destruction. This powerful antioxidant has also been shown to stimulate collagen production and promote the regeneration of skin cells, helping to maintain skin elasticity and firmness. ECGC has anti-inflammatory effects that can help to reduce inflammation in the skin. Inflammation is a contributing factor to collagen and elastin breakdown. By reducing inflammation, EGCG can also help ease skin conditions such as acne, rosacea, and psoriasis.
Aim to have at least 3 cups of organic green tea daily to reap its wonderful skin benefits. Try our delicious multi-award-winning green tea, Bodhi Organic ViridiTEA.
GIVE YOUR SKIN A NATURAL GLOW WITH CAROTENOIDS
Carotenoids are a group of pigments that give fruits and vegetables their vibrant colours, such as beta-carotene in carrots and lycopene in tomatoes. In addition to providing these colourful hues, carotenoids also offer several benefits for skin health. Carotenoids can improve skin colour and radiance by depositing in the skin and providing a natural, healthy glow.
Carotenoids have been shown to protect the skin against the harmful effects of UV radiation, which can cause skin damage and premature aging. They can also help reduce the appearance of wrinkles and fine lines by protecting against free radical damage and supporting skin elasticity. Carotenoids have anti-inflammatory properties that can help to reduce inflammation in the skin, which can contribute to skin conditions such as acne, psoriasis, and eczema.
Examples of carotenoid-rich foods that you can include in your daily diet are sweet potatoes, orange carrots, pumpkin, tomatoes, spinach, kale, mango, watermelon, pink grapefruit, broccoli, and capsicum. Enjoying veggie juices which include carrots and green leafy veggies is another great way to top up your carotenoid intake for beautiful radiant skin.
BOOST COLLAGEN PRODUCTION WITH VITAMIN C
Vitamin C is a powerful antioxidant that plays a vital role in the production of collagen, for beautiful youthful-looking skin. Vitamin C is an essential co-factor in the synthesis of collagen, which is necessary for maintaining skin elasticity and firmness. Vitamin C is also a potent antioxidant that can help protect the skin from free radical damage caused by UV radiation, pollution, and other environmental stressors. This can help prevent premature aging and improve overall skin health. Vitamin C has skin-brightening properties due to its ability to inhibit the production of excess melanin, making it beneficial for those who want to achieve a brighter, more radiant complexion. Vitamin C also helps promote wound healing by supporting the production of new tissue and helping to reduce inflammation.
The best food sources of vitamin C include citrus fruits, berries, kiwi, broccoli, red capsicum, tomatoes, and spinach. You can further increase your vitamin C intake by taking a good quality vitamin C supplement or using vitamin C topical skincare products.
REDUCE SKIN INFLAMMATION WITH TURMERIC
Curcumin, the active compound in turmeric, is responsible for the spice's potent anti-inflammatory properties, which makes it beneficial for supporting skin health and treating inflammatory skin conditions such as acne, eczema, and psoriasis. Curcumin is also a potent antioxidant that can help protect the skin from free radical damage caused by environmental stressors such as UV radiation and pollution. Chronic inflammation and oxidative stress speed up the ageing process as it contributes to the loss of collagen in the skin. Curcumin can help prevent premature aging by protecting against collagen breakdown, which is essential for maintaining skin elasticity and firmness.
Turmeric is a versatile spice that can be used in a variety of dishes to add plenty of flavour and nutritional goodness. Add turmeric to rice, quinoa and grain dishes, marinades and dressings, dips, soups, stews, curries, and smoothies. Try our delicious turmeric and ginger latte powder, Bodhi Organic LuminosiTEA. LuminosiTEA also makes a nourishing addition to smoothies. Bodhi Organic ZesTEA, made with ginger, turmeric, lemongrass and lemon myrtle is another excellent way to incorporate turmeric into your daily diet.
SKIN-NOURISHING OMEGA-3 ESSENTIAL FATTY ACIDS
Omega-3 essential fatty acids are beneficial fats that play an important role in skin health. Omega-3 fats are highly nourishing to the skin and have a powerful anti-inflammatory action, making them key to treating inflammatory skin conditions such as eczema, acne and psoriasis. Omega-3’s keep the skin soft, healthy and hydrated. A deficiency in this important nutrient causes dry, itchy, inflamed and irritated skin.
Omega-3 fats can help to improve skin hydration by strengthening the skin's barrier function and reducing water loss from the skin. This can help to improve skin texture and prevent dryness and flakiness. Omega-3 fats may also help to increase collagen production in the skin, which is essential for maintaining skin elasticity and reducing the appearance of wrinkles and fine lines.
Incorporating omega-3 rich foods into your diet, such as fatty fish (e.g. salmon, mackerel, trout, sardines), walnuts, chia seeds, and flaxseeds, can improve the health of your skin and reduce the risk of premature skin aging. You should aim to have around three servings of oily fish per week. Alternatively, taking a fish oil supplement (2 g of omega-3's a day) is recommended. Krill oil is another good option, and algae omega-3 supplements are a great vegan alternative.
OPTIMIZE YOUR WATER INTAKE FOR PLUMP HYDRATED SKIN
Drinking plenty of water is essential for maintaining healthy, radiant skin. Water helps to keep your skin hydrated, flushes out toxins, and supports healthy blood flow to the skin. When you're dehydrated, your skin can become dry, dull, and prone to wrinkles and fine lines. By staying properly hydrated, you can help to keep your skin looking plump, supple, and youthful.
To optimize your water intake for good skin, aim to drink at least 2 ½ Litres of water a day. You will need more if you're active or live in a hot, dry climate. Hot or iced herbal teas are a delicious way to increase your water intake. Try our Bodhi Organic PuriTEA (DETOX), which contains herbs that help support liver detoxification, which will help support healthy skin.
By integrating these health tips into your daily routine, in addition to maintaining a well-balanced diet, getting sufficient sleep, and practising appropriate sun protection, you can help nourish and shield your skin from damage, ensuring it stays healthy and radiant for many years to come.
By Lisa Guy, naturopath and founder of Bodhi Organic Tea.