The quest for a clear, glowing complexion is an ongoing matter for many people. Hundreds – or thousands – of dollars are spent every year in the search of a flawless skin. Unfortunately, we often forget an important detail: the first step towards healthy looking skin starts from the inside out. After all, skin is the largest organ in the body and needs to be well nourished just like all other organs and systems.
Here are my suggestions for the best ingredients for the skin and what should be avoided.
1. Water. It is the single, most important item for a clear skin. Primarily, our skin needs a lot of water to be hydrated. When this doesn’t happen, skin gets dry and scaly. Remember this: if you drink water just when you are thirsty, that means you are already dehydrated. Drinking 8-10 glasses of water can improve some cases of acne in a matter of days. As an organ of elimination, the skin needs plenty of water to flush out waste. And this can be one of the factors for acne outbreaks.
6. Purple cabbage. It has double benefits: it fights free radicals that cause skin aging and improves circulation, bringing nutrients to new cells, elastin and collagen.
7. Cucumber. Its peel contains silica, which plays a role in the formation of connective tissues, such as collagen. Its flesh helps maintain skin hydrated due to its large water content. It has been traditionally used topically to relieve puffiness under the eyes.
15. Milk kefir: the mother of all fermented foods, packed with 32 different beneficial bacteria and yeast, it is excellent to a healthy microbiome and is linked to healthy skin. If you cannot have dairy, other fermented food such as sauerkraut or kimchi can be helpful as well, when eaten on a regular basis.
The bottom line is: a whole food provides the vitamins, minerals and phytonutrients necessary for healthy skin. Avoid everything that can counter all the above mentioned nutrients and foods, such as sugar, refined grains, trans-fats, refined vegetable oils, GMOs, artificial colours and flavours, additives, preservatives.
Now enjoy a salad loaded with nutrients for a glowing skin. With veggies, protein and healthy fats, it can be eaten on its own as a complete meal.
The glowing super salad
Time: 20 minutes | Yield: 2 people
Soak nuts and seeds ahead of time, preferably the day before.
- ¼ cup effervescent plain kefir
- 2 tbsp walnut oil
- Juice of ½ lemon or 1 lime
- 2 garlic cloves, crushed
- 1 tbsp fresh basil, finely chopped
- ½ tsp sea salt
- 1/8 tsp black pepper
Mix all ingredients. Reserve.
- 1 cup baby spinach
- 1 cup kale, chopped
- ½ cup grated carrots
- 1 cup purple cabbage, chopped
- 1 cucumber, chopped (peel in)
- 1 avocado, diced
- 2 hard boiled eggs, diced
- ¼ cup wild salmon (optional)
- 2 tbsp raw almonds, soaked
- 4 raw Brazil nuts, soaked
- 2 tbsp raw pumpkin seeds, soaked
- Make a bed of leaves (spinach, kale and cabbage). Add cucumber, avocado, eggs and salmon (if using). Mix gently.
- Add carrots. Stir again.
- Pour the dressing. Mix.
- Sprinkle Brazil nuts, almonds and pumpkin seeds on top.
By Fernanda Cano - Cycles of Life Nutrition