Have you ever thought about how what you eat affects your skin? Here are our thoughts on achieving “skin fitness through food”.
dermaviduals has always advocated taking an inside out approach to skin care which includes ensuring the foods that we eat complement our skin care regimen. In so doing, we can boost the results we are trying to achieve. So, here’s our recommended list of the top 10 foods to assist the health of your skin. We’ve also provided you with some delicious, easy recipes courtesy of Caro Webster of Caro & Co <insert link>.
Blueberries ~ it always amazes us that blueberries aren’t compulsory eating. They are stacked full of fibre, as well as Vitamins A and C, along with being quite delicious. They are a brilliant source of antioxidants. Blueberries are most often eaten raw but can also be cooked, made into jam or even dried for use in tea. The ingredients contained within this beautiful blue fruit can help reduce the incidence of acne, broken capillaries or splotchy, irritated skin. At dermaviduals we offer an alternative or complementary product of a topical skin solution of an anti-oxidant blend of vitamins A, C, E, co-enzyme Q10, Green Tea and Grape Seed Extracts.
Oily fish ~ Salmon, Ocean Trout, Mackerel, Tuna or any other oily fish are one of the best sources of omega-3 fatty acids, which helps keep skin plump, supple and moisturized. Oily fish also contains selenium, a mineral that protects the skin from sun exposure. Vitamin D contained in oily fish encourages strong bones and teeth. They are true super foods and we should aim to eat at least three to four portions of fish per week. Dermaviduals offers the a range of complementary products including a combination of Kiwi Seed Serum, Linseed Oil, Evening Primrose Oil & Rosehip Oil.
Sweet Potatoes (Yam) ~ are packed with the antioxidant beta-carotene, which is naturally anti-ageing. You’ll probably also find that your kids generally prefer them to the standard white potatoes. So next time you’re thinking of potatoes, go for the orange variety. Dermaviduals complementary products include Vitamin A and Laminaria Digitata.
Yoghurt ~ Just one cup of natural yoghurt contains more calcium than a standard cup of milk. Calcium is beneficial for healthy skin, nails and teeth. Want some complementary products? Take a trip to your dermaviduals beauty salon and they can arm you with Terra Sana or Alga Masks, Laminaria digitata or Caffeine Serums.
Spinach ~ This leafy green vegetable is rich in nutrients and antioxidants. It also contains Lutein, which is essential for eye health. Spinach is rich in Vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids. It’s another super food that really should be eaten every other day. It can be consumed raw in salads or sautéed as a side dish. Or try your hand at a spinach frittata or quiche. A great complementary product is dermaviduals recently released Vitamin B serum, containing niaccinamide.
Shell Fish ~ Most shell fish, including oysters, mussels, clams and pippies are a great source of zinc which aids skin cell renewal and repair. Zinc also keeps your nails, hair, and eyes healthy? Laminaria digitata, Alga Mask, Terra Sana are all dermaviduals complementary products.
Tomatoes ~ are the best source of the anti-aging antioxidant Lycopene. Interestingly, the Lycopene in tomatoes is more easily absorbed by the body when cooked so make sure to keep a supply of tinned tomatoes, home-made tomato sauce and tomato juice as pantry staples.
Walnuts, Almonds and Sunflower seeds ~ You don’t need to eat cupfuls of nuts to enjoy their many benefits including smoother, plumper skin, healthier hair, brighter eyes and strong bones. Just a small handful each day will provide the recommended daily dose of nutrients like omega-3 fatty acids and Vitamin E. Enjoy them raw, toasted or simply toss them through salads or pasta dishes. Dermaviduals has a number of complementary products such as Vitamin E serum, Wheatgerm Oil and Avocado Oil.
Kiwi Fruit ~ This small tasty fruit is loaded with Vitamin C and antioxidants, which keeps skin firm, help prevent wrinkles, and also keep bones and teeth healthy. The antioxidants have also been shown to help prevent cancer and heart disease. Our dermavidualsKiwi Seed serum and Vitamin C serum are the perfect products to use as well as eating plenty of fresh Kiwi Fruit.
Chocolate ~ What’s not to like about chocolate? Containing polyphenols it helps keep skin hydrated and protects against sun damage. However, not all chocolates are equal. It’s only dark chocolate with at least 60% cacao that is beneficial. So stock up on the dark version and eat it guilt-free, knowing that you are helping your skin at the same time! Polyphenols can also be found indermaviduals Green Tea serum, Grape Seed extract, Echinacea & Phytohormone products.
If you want to experience the benefits of many of the foods we have listed in one mega skin fitness menu, we suggest:
Oysters with mirin, ginger and shallot dressing
You will need:
24 quality fresh oysters
4 tbs Mirin
2 tbs Extra Virgin Olive Oil
1 small knob of fresh ginger, peeled and chopped finely
2 eschallots, peeled and chopped finely
Juice of a lime
1 fresh birds eye chilli, deseeded and chopped finely (optional)
1 tsp brown sugar (optional)
Handful of micro herbs
Place all the ingredients (apart from oysters and micro herbs) into a bowl and mix to combine. Add more or less of each ingredient to suit your taste. Arrange 6 oysters onto four flat plates. Drizzle the dressing over each oyster. Garnish with the micro herbs. Serve immediately.
Grilled salmon fillet with Kumara mash and wilted spinach
You will need:
4 salmon or ocean trout fillets (preferably tail pieces), skin on
2 large sweet potatoes
2 cups of spinach or silverbeet, washed and chopped roughly
1tsp sugar (optional)
2 cloves of garlic, peeled and chopped roughly
Splash of vegetable stock
Peel and chop the sweet potato. Place into a saucepan with water and bring to the boil. Cook for 5-10 minutes or until softened.
Meantime, into a large, heavy-based frying pan, add a swish of EVOO. Add the chopped garlic and gently fry until just golden. Now add the sugar (optional), a splash of vegetable stock and the spinach. You can add a knob of butter at this point if you wish to make it “creamier”. Stir to combine all ingredients and cook the spinach until well wilted. Place into a dish and keep warm.
Using the same fry pan, add another swish of EVOO and turn up heat. When the pan is hot, place the fish, skin side down and cook for 3-5 minutes or until skin is starting to crisp. Do not be tempted to turn the fish until skin is sizzling and you can see the fish starting to cook up from the bottom. Using a large flat spatula, turn the fish. Cook for another 2-3 minutes. Cook for a little longer if you prefer your fish cooked through.
While the fish is cooking, drain your potatoes, add some butter, a little milk, some S & P and mash well. (You can add a sprinkle of nutmeg into the mash if you wish).
To serve, spoon some mash into the centre of your dinner plates; arrange the fish on top (skin side up) and the spinach to the side. Serve immediately. Delicious and so very good for you!
Yoghurt with blueberry, almond and walnut granola
You will need:
One medium tub of natural yoghurt (about 100g per person)
One punnet of blueberries
Handful of raw almonds
Handful of walnuts
One third of a block of quality dark chocolate, shaved
Good quality honey, preferably organic
Put the nuts into a mortar and pestle, and crush until they are ground roughly. You’re not trying to pound them to death, just break them up into small pieces.
Place a knob of butter into a small frying pan. Once butter has melted, put in the nuts and mix, frying until just starting to turn golden. Alternatively you can dry fry. Same method, no butter!
Now simply put a few dollops of the yoghurt into your bowls. Top with the nut mixture. Drizzle with a tiny bit of honey and top with the shaved chocolate. Oh my ~ decadent AND good for you!