Liquid EFA’s (Essential Fatty Acids): Oils containing EFA’s work better internally rather than topically as they can become rancid if left on the skin and exposed to air. Internally, EFA’s, such as walnut, sesame, and flax oil, help to improve the skin’s suppleness and makes it less prone to infection.
Zinc: Zinc is a micronutrient that works particularly well on acne conditions. A deficiency in this mineral can increase the conversion of testosterone to DHT, increase pore size and sebum production. Zinc plays an important role in healing and tissue building. Foods rich in zinc are spinach, oysters, lamb, eggs, nuts and pumpkin seeds.
Selenium: A trace mineral that helps to protect against free radicals that can cause premature aging, dryness, tissue damage and even skin cancer. Cold water fish and brazil nuts are excellent sources of Selenium.
Fiber: This is the roughage of plant material that binds to cholesterol and other toxins in the body and flushes it out. Daily fiber intake is important for our entire body to keep it clean. The skin is our body’s largest organ, so if the body is not clean, the evidence shows on the outside, usually in the form of skin rashes and acne. An excellent form of fiber is ground flax, an ancient seed that is the richest source of alpha-linolenic acid, plus protein, vitamins and minerals. It is anti-fungal, anti-bacterial and has cancer fighting properties. (2)
Antioxidants: Vitamins A, C, and E help protect our body from free radical damage that can cause premature aging, tissue damage, disease and the deterioration of fatty acids. Foods high in vitamins A, C and E are berries, citrus fruits, tomatoes, wheat germ, carrots, avocado, sunflower seeds, eggs, dairy and spinach.
Always include exercise in your daily routine. It aids in detoxification of toxins through the skin. Sweating is good! And, don’t forget about water. You can liven it up with lemons and berries for flavour and an extra boost of antioxidants.
- The Encyclopedia of Natural Medicine,
- Fats that Heal, Fats that Kill
Jen Casey is a Holistic Nutritionist with Next Bite Nutrition Coaching in Vancouver, BC. She focuses her practice on whole body wellness and building a solid foundation for the pillars of health. Learn more about Jen and her healthy meal plans on Instagram.