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Promoting Optimal Skin Health

Various factors play a part in the health of our skin, such as gut health, sleep, stress, diet, hydration, food sensitivities, and exposure to toxins. Whilst it’s impossible to keep all of these in check at any one time, there are some key dietary factors that we can focus on to ensure we’re supporting our gut and giving our skin a good chance at thriving. Spoiler alert - there is no magic superfood for this!

Here are Pippa Grove’s top tips for healthier skin, especially as we head into winter!

Tip 1: Incorporate a portion of healthy fats at every meal, such as oily fish, walnuts, flaxseeds, avocados, extra virgin olive oil, tahini, almonds. Healthy fats are the building blocks of healthy skin cell membranes which help to protect against harmful toxins, move nutrients into the skin, and remove waste - all crucial for hydrated, plump, glowing skin. Always remember that healthy fats don’t make you fat, they are absolutely essential for our health.

Tip 2: Increase your vitamin C intake to boost collagen synthesis. Collagen is a protein that your body naturally produces and is essential for strength and structure of your skin and gut (the health of both are intrinsically linked). Vitamin C plays a crucial role in its production and is found in foods such as red peppers, tomatoes, kale, broccoli, courgettes, cauliflower, spinach, citrus fruit, kiwis, oranges. Try pairing these with high-protein foods that contain all the amino acids necessary for collagen synthesis, such as chicken, turkey, fish, beef and eggs.

Tip 3: Up your colourful vegetables, fruits, herbs and spices. Not only are these gut-friendly foods to help strengthen the intestinal barrier, but they are rich in antioxidants that will help to destroy any free radicals that can damage and age the skin (commonly caused by stress, alcohol, ultra-processed foods, and toxins etc). Start by adding in at least one extra spice and vegetable to your dinner this week.

Pippa specially created you these two recipes to help you have healthier skin:

Green Omelette Wrap

Chicken and Vegetable Stir Fry

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