skinhealth

Beauty Superfood: Vitamin C

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When it comes to youthful, radiant & healthy skin - Vitamin C is the answer! Vitamin C is a powerful beauty superfood that nourishes the skin to prevent signs of aging and keeps the skin healthy, vibrant & glowing! Vitamin C is a water soluble nutrient that our bodies cannot produce, therefore Vitamin C is an essential part of our daily diet. If eating a balanced, whole foods diet, you will likely be able to get adequate amounts of Vitamin C daily from the food you eat (this is what we recommend). However, there is also the option to use a natural supplement - this can be expensive and isn't really necessary.

Nourishing Benefits of Vitamin C:

  • Powerful antioxidant benefits - Vitamin C is a powerful antioxidant that helps to fight damage caused by free radicals (in the foods we may eat and our environment). Free radicals can cause damage to the bodies cells and speed up signs of aging - antioxidants are important for nourishing our bodies and our skin!
  • Heals the skin - Vitamin C helps to heal and replenish the skin from acne-related blemishes.
  • Supports skin integrity - Vitamin C plays a critical role in the formation of collagen and collagen helps to give the skin its firmness and even tone. Increasing your Vitamin C intake (within a healthy range), will help the body to produce collagen resulting in healthy skin, hair and nails.
  • Helps iron absorption - as females, many of us have low(er) levels of iron, which can cause anemia and low energy. Vitamin C helps the body absorb iron from our food, when we eat iron-rich and Vitamin C rich foods at the same time.

Top 10 Vitamin C rich foods: oranges, red peppers, kale, brussels sprouts, broccoli, strawberries, guava, grapefruit, kiwi and green peppers

Our advice: limit your intake of juice as a source of Vitamin C. Juice is loaded with natural sugars which can cause our blood sugar to spike and our body in unable to digest that much fructose at any given time.

Here's to healthy, glowing skin!

10 Tips for Beautiful Skin

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You may have seen on our website that ESME, in old french, means "esteemed" or "loved" - and this is what we're all about at ESME beautiful. To us, beauty is about esteem, self-esteem, and love. Which is why through our services and products, we aim to make you feel beautiful. And today on the blog we are talking all about beautiful skin. Did you know that the skin is the bodies largest organ? Since we can absorb the the products we put on topically, it is important to be picky of what we are using. Just as we recommend with food, steer clear of ingredients you cannot pronounce and use natural & organic products, where possible. We also recommend that regular facials are part of your beauty routine. BUT...we can only nourish our skin so much with external practices and products. It is equally important that we nourish our bodies from the inside, out. Nutrition for beauty means cutting some foods out, while adding in some beauty superfoods (we promise its nothing too extreme or restrictive).Beauty foods are often high in antioxidants, low in sugar and very hydrating.

Here are 10 tips to nourish your skin from the inside, out:

  1. Cut out all refined sugar. Refined sugar spikes your insulin levels, causing an increase of inflammation in the body (and on your skin). Inflammation is responsible for breaking down collagen and elastin, which keep your skin tight and wrinkle-free.
  2. Add leafy greens to each meal. The vitamins and minerals in leafy greens like kale, spinach, parsley and cilantro are essential to detoxify the body. Boost your smoothies and salads with extra kale (for antioxidant benefits) and spinach (good source of omega-3s, potassium, calcium, iron, magnesium and other vitamins).
  3. Drink a glass of lemon water each morning. Warm lemon water boosts your metabolism and detoxifies the body. Contrary to popular belief, lemons are alkaline and help to balance the pH levels in your body (which in turn, reduces skin inflammation and breakouts). Check out this blog post on the top benefits of lemon water.
  4. Make your midday snack a healthy one. We recommend having sliced cucumbers, carrots and celery on hand to eat with healthy dips like hummus and/or nut butter. Cucumbers are especially good for your skin as they are hydrating and nourishing (great for your skin from the inside and topically).
  5. Amp up your parsley and cilantro. Parsley is great for supporting the liver & kidney, boosts metabolism and effectively removes toxins from the body. Parsley is great to add into smoothies, juice or sprinkled on salad. On the other hand, cilantro is rich in antioxidants and helps to naturally cleanse the body. If you like cilantro, add to smoothies, juice, salads and dips.
  6. Stay off soy. Soy is full of phytoestrogens that can cause breakouts on your skin. You may notice these hormonal blemishes around your mouth, jaw line and chin.
  7. Cut the coffee. Caffeine is a diuretic, which means that too much will dehydrate your body. Signs of dehydration include headaches, lack of energy and under eye circles. For many people, drinking coffee is a habit. Try swapping your morning coffee with green tea. Green tea does contain a small amount of caffeine but it green tea is also high in wrinkle-fighting antioxidants.
  8. Cut out all processed foods & dairy. Processed foods are often filled with chemicals which can cause inflammation in the body and breakouts on your skin. Try to eat as natural as possible and limit your intake of packaged foods. If buying packaged foods, make sure you can pronounce all of the ingredients and aim for foods with less than 5 ingredients. Many people are allergic, sensitive or intolerant to dairy. If this is you, dairy may cause havoc on your skin through inflammation, breakouts or small red bumps / skin irritation. Cut dairy out for a couple of weeks and observe any changes.
  9. Drink 8-10 cups of water every day. Being dehydrated can cause irritated skin, a slowed metabolism and an increased appetite. Ensure your body is hydrated and drink 8-10 cups of water each day, throughout the whole day. If you are active, drink more water to account for water lost through sweat.
  10. Eat lots of healthy fats. Especially avocados, your skin will thank you! Avocados are full of moisturizing monosaturated fats, are a great source of antioxidants. The antioxidants in avocados help to protect your skin from damage causing fine lines and wrinkles. Tip: if you have avocados that are soft - peel, remove the pit and slice into quarters. Freeze and add to smoothies. 
What beauty swaps are you going to make this week?
 
[AUTHOR: BECCA CORNWALL]