7 steps to gorgeous skin

7 steps to gorgeous skin

Author: Canadian Living


7 steps to gorgeous skin

Take a good long look in the mirror. What do you see? Is your skin radiant, blemish free and youthful looking? Or…do you have dark circles under your eyes, fine lines and dry, flaky skin? If you feel your skin could benefit from a little loving – there is good news! You can improve the look and feel of your skin simply by implementing a few nutritional changes into your daily diet.

The skin is the largest organ in the body. Oftentimes, the state of your skin is an indication of what is going on inside. Improving overall digestion, hydrating your body and flooding your system with high-antioxidant foods can transform the way your skin appears. In order to take the first step toward youthful and vibrant-looking skin, simply implement the following natural tips outlined below.

Supplement with fish oils
Cold-water fish such as salmon and tuna are excellent sources of the omega-3 oils necessary for beautiful-looking skin. Unfortunately, our fish sources are becoming more and more toxic due to pollution and poor farming methods (e.g., mercury in tuna and PCB pollutants in farmed salmon). In addition to eating wild salmon, I highly recommend supplementing with distilled fish oil daily (approximately two grams per day). When purchasing a fish oil, select one that has been distilled, is enteric coated and is made from smaller fish such as anchovies and sardines. The smaller the fish, the shorter the lifespan and thus the less accumulation of toxicity.

Opt for vitamin E–rich foods
Vitamin E is a fat-soluble vitamin that has been shown to prevent cell damage from free radicals and protect your skin against ultraviolet light. The best way to get vitamin E is from foods. Sunflower seeds, almonds, mustard greens, turnip greens, chard and spinach are excellent sources of vitamin E. Sprinkle sunflower seeds over a salad or in a stir-fry for a delicious crunch and a vitamin E boost. When vitamin E oil is applied topically to the skin, it has also been shown to prevent skin damage from the sun.

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Drink water with natural lemon
In addition to helping you to lose weight and improve energy, drinking water will hydrate the skin and reduce the signs of aging. Fresh lemon in your water acts as a natural astringent in the body and helps improve overall health – and your skin.

Sprinkle your berries
According to the U.S. Department of Agriculture analyses, blueberries have 40 per cent more antioxidant capacity than strawberries. Blueberries are high in vitamin C and can help strengthen collagen formation, thereby reducing the signs of aging. This delicious berry has also been shown to have other health benefits such as improving eyesight and circulation, acting as a natural diuretic, enhancing blood flow and helping to alleviate symptoms of rheumatoid arthritis. Add blueberries to your morning breakfast or to a shake or eat them on their own as a healthy snack.

Avoid eating inflammatory foods
Eating inflammatory foods such as full-fat meats, cheeses and refined flours can show up in your face in the form of breakouts, under-eye bags, puffiness and red patches. In order to reduce these effects naturally, focus on anti-inflammatory foods such as nuts (walnuts, almonds), organic fruits and vegetables, whole grains and lean proteins.

Eat vitamin C–rich foods

Vitamin C is involved in collagen production and protects cells from free-radical damage. It's important to replenish your vitamin C stores on a daily basis by eating vitamin C–rich foods such as peppers, broccoli, oranges, lemons, strawberries, papaya, cauliflower, kale, Brussels sprouts and mustard greens. 

Eat foods high in beta carotene
Beta carotene is another critical antioxidant that is beneficial for healthy skin, repair of tissues and protection against sun damage. Beta carotene is converted into vitamin A in the body and is founds in foods such as sweet potatoes, pumpkins, carrots, mangoes and apricots.

Take-home point:
Your skin is the best reflection of your inner health and wellness. Instead of slathering expensive lotions and creams all over your skin in an attempt to reduce the signs of aging, opt for an internal cleanse with the simple and natural steps outlined above. Before you know it, people will be asking you what products you use because your skin looks so radiant. Bon appetit!

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Dr. Joey Shulman, D.C., is a registered nutritionist and author of bestselling book The Last 15 – A Weight Loss Breakthrough. For your free weight loss assessment, please visit the Shulman Weight Loss Clinic at


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7 steps to gorgeous skin