Sun Exposure & Heat

Proper nutrition is essential for healthy, youthful skin. It is recommended that you eat a wide variety of foods to ensure nutrition needs are met. The daily food pyramid is an important role in helping to achieve a well-balanced diet. This nutritional guideline gives a practical overview of all the food groups and outlines the suggested daily consumption of each.

Fats, oils and sweets should be used sparingly, while fruits and vegetables should be consumed as often as possible - at least five servings per day. It is important however not to restrict fats altogether as the body requires these essential fatty acids and fat-soluble vitamins for proper nutrition and functioning.

Fats provide energy and contribute significantly to the taste of food and to deprive ourselves would result in nutrient imbalance and unhealthy 'bingeing'.

Skin problems are often a sign of vitamin deficiency. Certain B-complex deficiencies - riboflavin- B2, thiamine- B1 and biotin, cause scaling and redness of the skin, particularly around the mouth and nose. Good sources of riboflavin, thiamine and B6 are found in lean beef, chicken, eggs, rye flour and milk.

Zinc deficiencies may cause similar problems. Foods containing the best sources of zinc include meats, eggs and seafood (oysters contain abundant sources of easily absorbed zinc), however good sources include roasted pumpkin and sunflower seeds, brazil nuts, Swiss and cheddar cheeses, peanuts and dark turkey meat. Vitamin C and zinc are important in the production of collagen. It has been suggested that a diet lacking in zinc may contribute to the appearance of age spots on the skin in later years.

Antioxidants, which include selenium and vitamins A,C and E, are of vital importance in the combat against aging and free radicals. These important substances neutralise free radicals by pairing up their electrons. There is also sufficient evidence to suggest that vitamins E and C can decrease the level of free radicals in the blood.

Antioxidants also increase the skins cell renewal rate, normalise cell growth and stimulate blood flow and collagen formation. Synthetic forms of vitamin A have been proven to aid in the treatment of cancer, precancerous skin growths, wrinkles and acne, and vitamins A,C and E are known to reduce harmful damage to the skin from sun exposure. Good sources of vitamin A include fresh fruit and vegetables, while nuts, seeds and oils provide excellent sources of vitamin E. Vitamin C is found in citrus fruits, potatoes, broccoli and brussel sprouts.

Drink plenty of water - Water is required by the body to hydrate and replenish cells. The body's water component is approximately 60-70%. It uses water to transport nutrients around the body and for dissolving and eliminating toxins. Aim to consume 1-2 litres of either bottled or filtered water per day, to assist in achieving a smooth glowing appearance.