While it is a general practice to nourish the skin with oils, creams and moisturizers, it helps a lot to safeguard the health of your skin with healthy eating. Healthy, radiant skin starts from within. Scientific evidence shows that what you eat significantly affects the health and ageing of your skin.

Let’s consider the following six best foods for beautiful skin.

1. Vegetables

Vegetables are rich sources of minerals and vitamins which are beneficial for health. Certain vegetables are of immense benefit to the health of the skin. They include dark green vegetables such as spinach, kale, broccoli, string beans and other coloured vegetables such as carrot, bell peppers are rich sources of vitamin A. Vitamin A is an antioxidant that promotes skin cell rejuvenation. It contributes to reducing the scars from bruises, stretch marks, and pimples. Yellow and green peppers are rich in antioxidants called carotenoids that help to decrease your skin’s sensitivity to the sun and reduce the appearance of fine lines around the eyes. Tomatoes are rich in lycopene, which is also a powerful antioxidant that protects the skin from ultraviolet damage.

How many portions of vegetables do you need: Nutrition experts recommend including 2 to 3 servings of vegetables every day. An example of a serving of vegetables is 1 cup of chopped carrot, 1 cup of cooked spinach, ½ cup of cooked string beans. As much as possible, have plenty of vegetables every day. Also, you can replace unhealthy snacks with vegetables. See how.

2. Fruits

Fruits such as oranges, kiwi, tangerines, pineapples, grapefruit, lime, lemon, etc. are rich sources of vitamin C. People who eat foods rich in vitamin C have less dry skin than those who don’t. Many fruits including red grapes, strawberries, cherries, pears, guava, oranges, mango, watermelon, pawpaw are rich in antioxidants which help to shield your skin from free radicals which cause damage to cells.

How much of fruits do you need: One or 2 medium-size oranges, or one and a half cup of diced watermelon, mango or pineapple is considered adequate.

3. Fatty fish

Fatty fish, such as sardines, mackerel, salmon and herring, are superb foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are vital for maintaining skin health. Omega-3 fatty acids help to keep skin thick, supple, and moisturized. It helps to reduce inflammation and makes your skin less sensitive to the harmful ultraviolet rays from the sun. When the skin is deficient in this essential fatty acid, the skin becomes dry and flaky. Fatty fish also provides vitamin E; important antioxidants that help to protect your skin against damage from free radicals and inflammation. The high-quality protein provided by fatty fish helps in maintaining the strength and integrity of your skin. Additionally, fatty fish provides zinc; a mineral of importance for reducing inflammation, production of new skin cells and maintenance of the skin health. If you are deficient in zinc, you could experience skin inflammation and delay in wound healing.

4. Beans as one of the best foods for beautiful skin

Beans provide a rich amount of fibre, proteins, magnesium, iron, and vitamins that offer many health benefits. The nutrients in beans help to neutralise the damaging effect of free radicals and compounds thereby protecting your skin and damaging signs. Amino acids from the proteins are used in maintaining and producing new tissues, such as bone, muscle, hair and the skin. Soybeans contain isoflavones, which have been shown to improve collagen, skin elasticity, and reduce skin dryness, as well as protect the skin from UV damage.

Varieties of beans include lima beans, red beans, kidney beans, black-eyed beans, sugar beans, soybeans, white beans, brown beans, black beans etc.

How much of beans should you eat?

Nutrition experts recommend that beans should be eaten regularly. This means including beans dish in your menu about 2 to 3 times a week.

5. Nuts

Nuts are rich in vitamins and minerals such as copper, zinc, vitamin A, C and E. Your skin will benefit a lot from the anti-oxidant properties of vitamins A, C and E. Therefore nuts help to contribute to a glowing, smoother looking skin. Examples of healthy nuts are peanuts, almonds, walnuts, and cashew nuts. Walnuts are an exceptionally good source of essential fats, zinc, vitamin E, selenium and protein; all of which help your skin to stay healthy.

How much of nuts should you eat?

Because nuts contain a high amount of fats and therefore high calorie, it is advisable to eat them in moderation. About 10 grams of nuts per day is adequate; these correspond to 15 halves of walnuts, 12 almonds, 10 cashew nuts, 3 tablespoons of peanuts and 9 pecans. The calories provided by these portions are less than 200.

6. Dark chocolate

Dark chocolate is a product of cocoa and it is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate contains antioxidants called flavonoids, which provide loads of health benefits. The antioxidant works on your skin to make it thicker, more hydrated and well-nourished. It helps the skin to be less rough and scaly and less sensitive to UV. It enables your skin to have a better blood flow thereby enhancing a problem-free complexion.

Additionally, dark chocolate is an excellent skin-detoxifier. It clears off dead skin cells while allowing the new, soft, fresh skin to shine through.

Although dark chocolate contains beneficial antioxidants and minerals, it is usually high in sugar and fat. The fat in chocolate of cocoa is in the form of cocoa butter; a saturated and unhealthy fat.

Therefore, you should limit the consumption of dark chocolate to a modest amount to avoid unwanted calories through fats, and sugars. You don’t want to undermine your efforts in accessing the best foods for beautiful skin.

What amount of dark chocolate should you eat?

While there is no specific expert recommendation for dark chocolate that a person should eat, approximately 20-30g is suggested. Amounts higher than this suggested quantity may result in you consuming too many calories than you need. Dark chocolate with higher percentages of cocoa solids usually has less sugar but more fat. More cocoa also means more flavanols, therefore choose dark chocolate that includes at least 70 per cent of cocoa solids. Alternatively, you can use cocoa powder in beverages. You will derive the same benefits for cocoa powder as you will from dark chocolate. However, ensure that your choice of cocoa powder is from a credible source.

In addition to the food tips discussed above, drink plenty of water every day. Drinking enough water will:

• Improve your skin tone as your body will have enough water to flush out toxins thereby giving you a healthy skin
• Prevent your skin from aging prematurely
• Help your skin to heal faster and easily from wounds
• Help to prevent acne by providing a good balance between the oil and water content on your skin and especially preventing excess oil secretion on your face
• Help your skin to be firm
• Maintain the pH Balance of your skin.

Follow experts’ recommendation for the amount of water you need to drink everyday as well as the strategy to effectively achieve this.

Summary

What you eat can significantly affect your skin health. Make sure you’re getting enough essential nutrients to protect your skin. Choosing some of the best foods for beautiful skin discussed here are great ways to keep your skin healthy, strong, and attractive.

The post Six best foods for beautiful skin appeared first on Beulah Wide Family Nutrition.

Symptoms of coronavirus infection

These illnesses are usually respiratory-related and often present with similar symptoms. The symptoms could range from mild such as a sore throat, cough and fever to a more severe situation such as severe pneumonia, respiratory or kidney failure, and death. The severity of the disease seems to be influenced by the state of a person’s health as well as the existence of medical conditions including diabetes and heart diseases. Also, people living with HIV/AIDS and the associating Tuberculosis may be at a higher risk of infection with SARS-CoV-2 due to already compromised immune system. This explains why people respond differently to infection. A person with a stronger immune system is more likely to resist infection and a greater chance of minimizing the severity of disease if infected.

COVID-19 has by far recorded the highest number of people infected with the highest cases of deaths compared with SARS-CoV of 2002 and MERS-CoV of 2010. The treatment for COVID-19 comprises medical care similar to those given for influenza and other respiratory illnesses. The medical care treats the symptoms, which in the case of COVID-19 includes fever, cough and shortness of breath.

CDC’s recommendations to prevent infection and spread of coronavirus

• Wash your hands thoroughly with soap and water, after using the toilet, before eating and after blowing your nose, coughing or sneezing.
• Use an alcohol-based hand sanitizer where water is not available.
• Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze. Dispose of tissue properly and wash your hands.
• Do not touch your eyes, nose or mouth with unwashed hands
• Maintain social distance in public places
• Do not come in close contact with people who are sick
• Stay home if you are sick

Nutritional approach to enhance your immunity

As new cases of COVID-19 continues to emerge in countries around the world, it becomes necessary to take further measures towards preventing infection at a time of the global epidemic. As previously indicated if your immune system is strong, you can decrease your chances of infection as well as minimize disease severity if you get infected. The nutritional strategy is to improve your immune system, by ensuring you have an adequate intake of vital nutrients. Nutrients from varied food sources remain the best and advisable. However, food supplements may become necessary at times of increased need, impaired nutrient absorption, and reduced appetite.

It has been well-documented how supplementation with multiple micronutrients that have immune-supporting roles help to improve immune function and reduce the risk of infection. The micronutrients with the strongest evidence for immune support include vitamin C, Magnesium, Zinc and Selenium (1,2). These nutrients have been used with great success in improving the body immune system and they may be of great benefit in assisting you to prevent infection.

Vitamin C, a powerful antioxidant

Vitamin C is a powerful antioxidant and it is one of the ways to enhance your immune system. However, the doses should be regulated from a low supplemental dosage such as 200mg/day to a high dosage such as 3000mg/day (3). Vitamin C supplementation can be very helpful for people of low economic background. It is less costly and very effective. Research outcome shows how 200 mg/day vitamin C that was given to elderly patients resulted in improvement in respiratory symptoms (4). Vitamin C strengthens the immune system by directly denaturing the viruses. It can be taken in the form of ascorbic acid capsule or crystal dissolved in water. Vitamin C can also be taken in its non-acidic form; sodium ascorbate (3). A group of researcher suggested that to ensure efficient absorption, a combination of oral and inhalation routes of vitamin C be administered. This will deliver higher concentrations of vitamin C at the respiratory lining; the site of influenza virus infection, thereby imparting anti-influenza immunity against the infection caused by new or old virus strains (5).

Some vitamin C supplements offer 1,000 mg of Vitamin C per serving and may also contain other nutrients such as vitamins A and E, Zinc, Selenium, Manganese and Magnesium. Vitamin C supplements may be in the form of chewable tablets which are nice-tasting and easy-to-use.

Magnesium supplement as one of the ways to enhance your immune system

Magnesium is an important nutrient with roles in many enzyme reactions in the human body including muscle and nerve function, supporting the immune system and regulating blood pressure.

Supplemental magnesium can serve as a very cost-effective supplement for any acute viral infection. A dosage of 400 mg/day in the form of citrate, malate, chelate, or chloride is suggested. A long-term deficiency of magnesium can build up in the body that may require several months to replenish (6).

Magnesium supplement in the form of magnesium glycinate may be more beneficial. It offers the chelated delivery form of magnesium which helps to optimize the bio-availability.

Zinc supplement to enhance your immunity

Zinc is a powerful antioxidant that is essential for several biochemical pathways. Documented evidence has shown zinc to be effective in helping the body fight infections (7), with a recommended dosage of 20-40 mg/day for adults. Some zinc supplement may include other beneficial substances such as probiotics, enzyme blend and vegetable blend for additional nutritional support.

Selenium supplement as one of the ways to enhance your immune system

Selenium is an essential micronutrient with a crucial role in a wide range of physiological processes including immune responses. It is an important antioxidant that can help to fight infections. People who are deficient in selenium have a high risk of a respiratory infection such as common cases of flu and SARS. The oxidative stress that causes inflammation makes the viruses to mutate rapidly to survive. On administration of selenium supplement to an individual with a viral infection, the rate at which the virus transforms diminishes and immune-competence improves. A daily dose of 100 mcg is recommended (3,8).

Some selenium supplements provide selenium in an amino acid chelate form, thereby enhancing their capacity to form selenoproteins, which are important antioxidant enzymes.

If you intend to take any supplement, ensure your dosage is safe by consulting with your doctor or pharmacist. You need to ascertain that the supplements will not interfere with any medications you are currently taking.

Conclusion

While the spread of COVID-19 persists, you and your family can stay safe. Adhere to the recommendations of the CDC for prevention. Also, ensure a sound immune system by engaging the nutritional ways to enhance your immune system.

NOTE: The information contained herewith is not meant to be a therapy on its own but serve as a guide for you to make an informed decision. The products are not intended to diagnose, treat, cure or prevent any disease. Also, note that if you purchase any products promoted on this site, a little commission may be earned by the site.

References

1. Gombart AF, Pierre A, Maggini SA. 2020. Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients. 16;12(1). pii: E236.https://www.mdpi.com/2072-6643/12/1/236.9.
2. Case HS. 2017 Orthomolecular Nutrition for Everyone: Megavitamins and Your Best Health Ever. Basic Health Pubs. ISBN-13: 978-1681626581
3. Andrew WS. 2020. Nutritional Treatment of Coronavirus. http://orthomolecular.org/subscribe.html, http://orthomolecular.org/resources/omns/index.shtml
4. Hunt C, Chakravorty NK, Annan G, Habibzadeh N, Schorah CJ. 1994. The clinical effects of vitamin C supplementation in elderly hospitalized patients with acute respiratory infections. Int J Vitamin Nutr Res.64:212-219. https://www.ncbi.nlm.nih.gov/pubmed/7814237.
5. Dibyajyoti Banerjee, Deepak Kaul. 2010. Combined inhalational and oral supplementation of ascorbic acid may prevent influenza pandemic emergency: A hypothesis. Nutrition. 26:1(128-132).
6. Levy TE. 2019. Magnesium: Reversing Disease. Medfox Pub. ISBN-13: 978-0998312408
7. Maria Maares, Hajo Haase. 2016. Zinc and immunity: An essential interrelation, Archives of Biochemistry and Biophysics, Volume 611, Pages 58-65. Https://doi.org/10.1016/j.abb.2016.03.022.
8. Avery, JC, Hoffmann, PR. 2018. Selenium, Selenoproteins, and Immunity. Nutrients, 10, 1203.

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