Operation Glow

Summer is finally here! BBQ’s, birdsong, doors and windows open at last, smiling happy people, and of course, getting the summer wardrobe and sandals ready for those warmer days. But with the excitement of sun on our faces, there can also be despair when we take a closer look at our skin. Without proper care and good nutrition our skin can become dry and dull, our hair lank, and our nails brittle. Not to worry, here’s all you need to know to get that summer glow!

Good nutrition and hydration is key, and there are a number of vital nutrients that we need to keep our skin, hair and nails healthy.   

Vitamin A

This is absolutely essential to our skin health and, lucky for us, it is found in many healthy foods. It comes in two forms - retinoids and carotenoids. Studies indicate that vitamin A is very useful for promoting healthy cell growth, supports collagen, controls keratin production, and can help protect from skin cancers and age-associated damage. Many fruits and vegetables contain not only carotenoids, but also antioxidants. These are also beneficial for skin health, because they help fight free radical damage that can cause premature aging. 

Active vitamin A is only found in animal sources such as liver, eggs and dairy products. However carotenoids are found in colourful green and yellow-orange vegetables and fruits, including apricots, cantaloupe, spinach, kohlrabi, kale, parsley, sweet potato, and carrots. So up those delicious summer salads and fruit bowls, and you should be able to easily get your daily dose of vitamin A.

Vitamin C

This vitamin is often talked about and has spent many years in the limelight - and so it should! Unfortunately our vitamin C intake is much less than it should be, as modern agricultural practices and use of pesticides reduce the amount of vitamin C that our fruit and vegetables contain. Furthermore, as the body does not store vitamin C, we need to absorb enough from our food each day to get the optimal amounts our body needs. If we don’t get enough, our body will use what little it does have for essential roles, and our skin may become low priority.

Our skin needs vitamin C for collagen production and wound healing. Interestingly, vitamin C also acts as an antioxidant, so can help protect our skin from free radical damage. Most fruits and vegetables contain Vitamin C, but those with the highest amounts include broccoli, Brussels sprouts, collards, horseradish, kale, parsley and sweet peppers. As soon as vegetables are cut they start to lose vitamin C, and this is accelerated further by exposure to light and heat. Focus on organic, freshly cut fruit and vegetables, and eat either raw or lightly steamed to get the most out of this vital nutrient. 

B Vitamins

There are eight B vitamins that are collectively called B Complex. They play many roles in the body to keep our cells functioning optimally and our body healthy. They are important for skin health, as they regulate cell turnover and the production of sebum. B vitamins are often depleted due to stress and diet, which means your skin might suffer. Concentrating on foods such as leafy greens, seeds, nuts, seafood and legumes can help increase your intake. It is often a good idea to supplement with a B complex to ensure you’re getting enough. I often recommend Cytoplan Super B Extra.

Zinc

This is an essential mineral that can contribute to hair, skin and nail health. It is also required for wound healing, the transportation of vitamin A to cells, cell development, sebum regulation, and enzyme activity, which impacts on the skin’s ability to shed old skin cells. Several medications interfere with zinc absorption and metabolism. These include commonly used substances such as alcohol, diuretics and oral contraceptives. Environmental factors such as physical and mental stress can also significantly lower zinc levels. 

Although some zinc is found in most whole foods including meat, poultry, fish and seafood (oysters have a high content), eggs, legumes and grains, some studies have indicated that the zinc in meats and seafood is absorbed better than the zinc in grains.

Many people are deficient in this important mineral and it is wise to supplement a healthy diet with a good multivitamin that contain at least 15mg of zinc to support your skin and hair.

EFA’s

Essential fatty acids are really important for keeping our skin supple, moisturised, and healthy. We call them essential, because our body cannot make these fats and you need to get them from your diet. The skin relies on EFA’s to maintain a strong barrier against bacteria, as well as to keep strong and maintain healthy skin cells. If we are deficient, our skin and hair may become dry and our nails brittle.

EFA’s can be found in nuts and seeds, avocados and oily fish such as salmon, mackeral, sardines, herring, and anchovies. If you’re not a big eater of fish, you may want to supplement with a good omega 3.

Collagen

Collagen has had lots of publicity lately and that’s understandable. Collagen is an abundant protein found in connective tissue, including the skin. It may help by keeping our skin strong, increase elasticity, and support hydration of skin cells. Some studies also suggest that collagen may help stimulate both hair and nail growth. 

As we age, our body produces less collagen, which may lead to dryness, wrinkling, and decreased skin, hair and nail health. So how do we increase our collagen intake? You can get collagen from organic bone broth or by supplementing. I prefer pure hydrolysed collagen powders that can be had as a drink rather than capsules, as you can absorb a higher amount this way and hydrate at the same time.

Water

On the subject of hydration, water is a really important addition to any skin health regime. During the hot days, we should be drinking enough water to keep every cell in our body hydrated. Rather than only drinking when you are thirsty, which means you will already be somewhat dehydrated, make sure you have a glass of water to sip on throughout the day. Adding sliced cucumber, a sprig of fresh mint, or some sliced limes to a jug of water can make it that much more enticing.

So there’s the low down. 

Bring on summer with glowing skin, shiny hair and healthy nails!