Nutritionist Reveals 15 Superfoods You Should Eat To Get Glowing Skin

Nutritionist Reveals 15 Superfoods You Should Eat To Get Glowing Skin

Did you know that more than a quarter of adults are vitamin D deficient during the winter months? This can take a toll on the health of your skin, leaving it looking dull and tired. Many of us are guilty of over indulging during the festive period which can be responsible for dull or angry looking skin. With skin health queries being searched over 728,000 times in the past month alone, the nation is on a hunt to improve their skin.

Aesthetics clinic, Evolve Medical, have teamed up with Emma Bardwell, a leading nutritionist specialising in skin health and the menopause and author of The Perimenoupase Solution, to reveal the best foods you can eat to get glowing skin.

Rachel Green, nursing director at Evolve Medical said, “Vitamins and nutrients affect skin health directly. In particular, Vitamin A, C ,D, E and Zinc can be hugely beneficial to your complexion. Whenever we carry out any skin treatments we always advise patients to be conscious about what they’re eating and drinking to get the most out of their treatments.”

Emma Bardwell says, “The most pressing skin concern during the winter season is dryness and dullness. Our skin health is closely linked to our self esteem so it comes up in the clinic a lot. I specialise in perimenopause and menopause and this is often a time when women see lots of skin changes, from pigmentation to acne to dry, itchy skin. So this, combined with the winter months, can cause a lot of skin concerns for women.”

Here are 15 superfoods you should eat to get glowing skin according to our nutritionist

Salmon
Salmon and other fatty fish contain a lot of omega-3 which is very effective in giving you healthy, glowing skin. Not only is this one of the most potent sources of anti-inflammatory omega-3s, salmon also contains DHA and EPA which promote healthy skin by protecting the integrity of cell membranes which guards against premature ageing.

Walnuts
Walnuts are packed with omega-3 so if you’re vegetarian, walnuts are a great alternative to get your daily dose. Omega-3 is responsible for the health of the cell membrane which influences the cell’s ability to hold water – leaving you with hydrated, soft skin. It can also create a more even tone and reduce severity of acne, whilst combating dryness and inflammation and also protecting skin from UV exposure.

Chia seeds
Chia seeds are a good source of fibre and also hold water which can help hydrate skin and reduce inflammation. Chia seeds have also been shown to be beneficial to gut health which is closely linked to skin health.

According to Emma, “studies suggest the bacteria that live in your large intestine can have a positive impact on your skin’s microbiome. Think about the connection between the gut and skin – what we call the gut-skin axis. So foods that are great for your gut will also do wonders for your skin.”

Sweet potato
Red and orange vegetables contain lycopene – a nutrient that specifically helps prevent skin discoloration, texture changes, fine lines and wrinkles. Few foods are as rich in the beauty nutrients as a baked sweet potato. Just half a medium potato provides 200% of your daily recommended intake!

Legumes and Pulses
Legumes like beans, peas and lentils contain a lot of micronutrients that can be very beneficial to the skin and the gut. Vitamin-B in legumes and pulses is responsible for promoting healthy cell turnover, reducing breakouts and supporting healthy collagen production.

Oranges
Oranges are one of the most well-known food sources of vitamin C, and they’re one of the best fruits for glowing skin, too. These super fruits have been proven to stimulate the formation of collagen , improve skin hydration, and improve wound healing.

Green tea
Green tea is packed with antioxidants that can rid your skin of any congestion and protect against damaging environmental stressors, leaving you with a glowing, healthy complexion. Pour yourself a cup of this super tea and watch your skin glow!

Blueberries
Blueberries are rich in antioxidants and vitamins that can help boost the strength of collagen fibres in our skin and give it a healthy glow. You can either include these super berries in your diet (they’re delicious in a smoothie) or apply a crushed-blueberries-and-yoghurt mask on your face for an instant glow.

Avocado
This fruit is rich in monounsaturated fatty acids, which have been proven to hydrate and shield the skin by lowering the risk of premature ageing caused by ultraviolet radiation. Avocados are really effective at increasing hydration levels in the skin and reducing inflammation.

Tomatoes
Tomatoes contain a lot of the nutrient lycopene which helps boost collagen strength and fights off the oxidising effect of UV rays by mitigating the effects of skin-ageing free radicals.

Brazil nuts
Emma suggests just two brazil nuts a day can give you the recommended amount of selenium – the mineral that helps preserve elastin, a protein that keeps your skin smooth and tight and acts as an antioxidant. Brazil nuts are also full of vitamin E to keep your skin moisturised and copper to support the production of melanin, a compound that also protects your skin from the harmful effects of UV rays. A glowing skin superfood!

Turmeric
Turmeric is a well known superfood – not only does it protect against cancer and reduce pain, this spice is effective in protecting the skin. Turmeric is full of curcumin – an active antioxidant that has been proven to be one of the most effective anti-inflammatories out there. Add to curries, drink as a tea or use in supplement form and watch your skin glow!

Carrots
Carrots have beta carotene, a natural sun protectant, and are rich in vitamin A, which helps restore damaged collagen. Think of carrots as your very own wonder wands: good for the eyes and good for clearing up breakouts. No magic here, though—just plenty of beta-carotene and vitamin A, an antioxidant that encourages cell turnover and is the main ingredient in skin products that contain retinol.

Kale & spinach
Leafy greens are one of the most potent sources of vitamin K, a vitamin that helps with blood clotting and faster healing when eaten. Kale is also an excellent source of vitamin C which is great for brightening your skin’s complexion.

Almonds
Almonds are renowned for their skin healing properties. Almonds contain high amounts of Vitamin E which helps repair damaged cells and defends against the sun’s rays. Vitamin E also acts as an antioxidant, working to limit free radicals and also support the skin’s ageing process. It can also help promote a healthy, even skin tone.

Emma added, “In a nutshell, the key vitamins to get glowing skin are vitamin A, C, E and Zinc. Ideally we’d get all of these nutrients from food but let’s be real, it’s not always possible, in which case a well-researched supplement can fill in the gaps.”

Rachel Green added, “If you’re looking for a bit of extra help to get glowing skin, there’s a range of treatments available to help you along the way. The Hydrafacial is a great treatment for tired, dull skin. This treatment will deeply cleanse your skin and instantly produce a glowing complexion. The Morpheus-8 is another effective treatment that stimulates collagen production giving your skin a smooth and sleek appearance. So if you’re struggling to eat the foods that make your skin glow, there’s always a treatment that can help!”

Rugged Hank

Education Technology Day must be extended to prisons

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Typically thought of as being an easy to clean area of the home, hard floors have risen in popularity in recent decades. Globally, hard floors are the most common floor type,2 and research released today by Dyson has uncovered poor cleaning habits that mean hard floors are likely to be harbouring an array of hidden nasties. This comes as 32% of Brits – equating to 21.6 million people in the UK – will use the same dirty mop head for six months or more before replacing it. What’s more, one in 20 also admit to keeping the same mop for a year or longer, and one in 10 think it is acceptable to use the same mop 100 times, spreading dirt around their floors every time they use it. Cross contamination is a primary issue for most common and traditional mopping methods with germs and bacteria further being unknowingly spread around homes as Brits use dirty water to clean floors.3 45% only change the water to new water between rooms, whereas 41% wait even longer until it looks dirty. This could mean that floors are being washed with dirty water, adding more dirt rather than taking it away. Surprisingly, almost one in 10 (9%) even admit to not changing the dirty water at all when mopping. Over a quarter (28%) admit to mopping their floors once a fortnight or less while over half (53%) admit they don’t regularly clean behind appliances and leave dirt to build up for as long as six months at a time. image002.jpg On how to achieve a perfect barefoot clean feel after mopping, Geli Lee, Dyson Engineer and Home Cleaning Expert offers their top tips for eliminating dirt around the home: 1. Create a cleaning schedule to stay on top of dirt build-up. In the last year, there has been a 15% global reduction in the number of people who maintain regular cleaning schedules. 47% of the British public admitted to only being motivated to clean when they spot visible dirt or dust.4 Regular floor cleaning with a wet hard floor cleaner like the Dyson WashG1™ removes more stubborn dirt than vacuuming alone. It is important to have a debris free surface, clear any clutter from the floor or other surfaces. Choose the right machine: Different vacuums are designed for different floor types and home sizes. Some machines will be engineered with hard floors in mind and will struggle on thick pile carpets, for example. Choosing the right machine for your home will make a big difference to the ease and speed with which you’re able to clean your home. Clean your floors ‘little and often’. Washing your floors frequently in areas that receive more foot fall will help to stop dirt building up and getting trodden into your floor. Using a dedicated wet floor cleaner on hard flooring such as the Dyson WashG1 is helpful for this, as the versatile format means it vacuums and washes the floor simultaneously. Cleaning schedules have also become less regimented. In recent years only 41% of people claim to have a regular cleaning schedule, and 60% admit to cleaning reactively; being motivated to clean only when there is visible dirt or dust5. It’s perhaps not surprising, that a fifth of people are still concerned their floors are dirty after they’ve mopped them (22%) and one in four6 feel extremely worried about indoor dust at home. Geli Lee, Dyson Engineer and Home Cleaning Expert reveals why it is important to change the way we mop: “Cleaning your hard floors properly and regularly is important for maintaining a healthy environment around your home. Without a proper cleaning routine, dirt may unknowingly build up and spread around your home. It is evident from our research that current mopping habits mean British households aren’t cleaning their floors as effectively as they should. “From ignoring problem areas where dust and debris build up, cross contamination with dirty water to not replacing mop heads or inconsistent cleaning, current mopping behaviours may be making floors dirtier as opposed to cleaner. Moving away from traditional methods, wet floor cleaners like the Dyson WashG1 simplify the floor cleaning experience and provide a modern efficient and hygienic solution” To help take the guesswork out of mopping, the brand new WashG1 is Dyson’s first dedicated wet floor cleaner that tackles wet and dry debris in one go. Engineered for hygienic cleaning and maintenance, the WashG1 is revolutionising wet floor cleaning, removing the need for multi-products and multi-steps to achieve a barefoot clean feel around the home. To put the product to the test, Dyson have cleaned one of London’s most iconic landmarks The Victoria and Albert Museum. From cleaning the grand marble floors housing the most prestigious exhibits, to cleaning up leftover food in the Gamble Room Cafe, the WashG1 had a dirt busting tour of the museum leaving it spotless. Images can be found here. The WashG1 introduces Dyson’s engineering expertise to cleaning hard floors. With a 1 litre clean-water tank to cover flooring up to 290m2, the Dyson WashG1 uses a combination of hydration, absorption, and extraction technologies to remove wet and dry spills and stains simultaneously. The Dyson WashG1 is available to purchase now from Dyson.co.uk, retailing at £599.99.

Typically thought of as being an easy to clean area of the home, hard floors have risen in popularity in recent decades. Globally, hard floors are the most common floor type,2 and research released today by Dyson has uncovered poor cleaning habits that mean hard floors are likely to be harbouring an array of hidden nasties. This comes as 32% of Brits – equating to 21.6 million people in the UK – will use the same dirty mop head for six months or more before replacing it. What’s more, one in 20 also admit to keeping the same mop for a year or longer, and one in 10 think it is acceptable to use the same mop 100 times, spreading dirt around their floors every time they use it. Cross contamination is a primary issue for most common and traditional mopping methods with germs and bacteria further being unknowingly spread around homes as Brits use dirty water to clean floors.3 45% only change the water to new water between rooms, whereas 41% wait even longer until it looks dirty. This could mean that floors are being washed with dirty water, adding more dirt rather than taking it away. Surprisingly, almost one in 10 (9%) even admit to not changing the dirty water at all when mopping. Over a quarter (28%) admit to mopping their floors once a fortnight or less while over half (53%) admit they don’t regularly clean behind appliances and leave dirt to build up for as long as six months at a time. image002.jpg On how to achieve a perfect barefoot clean feel after mopping, Geli Lee, Dyson Engineer and Home Cleaning Expert offers their top tips for eliminating dirt around the home: 1. Create a cleaning schedule to stay on top of dirt build-up. In the last year, there has been a 15% global reduction in the number of people who maintain regular cleaning schedules. 47% of the British public admitted to only being motivated to clean when they spot visible dirt or dust.4 Regular floor cleaning with a wet hard floor cleaner like the Dyson WashG1™ removes more stubborn dirt than vacuuming alone. It is important to have a debris free surface, clear any clutter from the floor or other surfaces. Choose the right machine: Different vacuums are designed for different floor types and home sizes. Some machines will be engineered with hard floors in mind and will struggle on thick pile carpets, for example. Choosing the right machine for your home will make a big difference to the ease and speed with which you’re able to clean your home. Clean your floors ‘little and often’. Washing your floors frequently in areas that receive more foot fall will help to stop dirt building up and getting trodden into your floor. Using a dedicated wet floor cleaner on hard flooring such as the Dyson WashG1 is helpful for this, as the versatile format means it vacuums and washes the floor simultaneously. Cleaning schedules have also become less regimented. In recent years only 41% of people claim to have a regular cleaning schedule, and 60% admit to cleaning reactively; being motivated to clean only when there is visible dirt or dust5. It’s perhaps not surprising, that a fifth of people are still concerned their floors are dirty after they’ve mopped them (22%) and one in four6 feel extremely worried about indoor dust at home. Geli Lee, Dyson Engineer and Home Cleaning Expert reveals why it is important to change the way we mop: “Cleaning your hard floors properly and regularly is important for maintaining a healthy environment around your home. Without a proper cleaning routine, dirt may unknowingly build up and spread around your home. It is evident from our research that current mopping habits mean British households aren’t cleaning their floors as effectively as they should. “From ignoring problem areas where dust and debris build up, cross contamination with dirty water to not replacing mop heads or inconsistent cleaning, current mopping behaviours may be making floors dirtier as opposed to cleaner. Moving away from traditional methods, wet floor cleaners like the Dyson WashG1 simplify the floor cleaning experience and provide a modern efficient and hygienic solution” To help take the guesswork out of mopping, the brand new WashG1 is Dyson’s first dedicated wet floor cleaner that tackles wet and dry debris in one go. Engineered for hygienic cleaning and maintenance, the WashG1 is revolutionising wet floor cleaning, removing the need for multi-products and multi-steps to achieve a barefoot clean feel around the home. To put the product to the test, Dyson have cleaned one of London’s most iconic landmarks The Victoria and Albert Museum. From cleaning the grand marble floors housing the most prestigious exhibits, to cleaning up leftover food in the Gamble Room Cafe, the WashG1 had a dirt busting tour of the museum leaving it spotless. Images can be found here. The WashG1 introduces Dyson’s engineering expertise to cleaning hard floors. With a 1 litre clean-water tank to cover flooring up to 290m2, the Dyson WashG1 uses a combination of hydration, absorption, and extraction technologies to remove wet and dry spills and stains simultaneously. The Dyson WashG1 is available to purchase now from Dyson.co.uk, retailing at £599.99.

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