Updated: Oct 16, 2020
Hi beauties! Today let's talk about how eating a healthy diet results in beautiful makeup! That's right my friends, a healthy diet will result in gorgeous makeup! I bet you never thought about this in a million years. Yes it is true, eating healthy results in beautiful makeup! So why is this true?
I want to give you the best information, beauties, which means bringing in the experts! Ismini Soteropoulos, Registered Dietitian and Owner of Diets by Ismini, gives us an in-depth look at how eating healthy gives you beautiful skin, the perfect canvas for makeup!
First let's talk about the anatomy of our skin. The skin is our most external layer and serves as a barrier between the environment and our bodies. Our skin helps regulate our body water and temperature, excretes toxins, and also serves as a defense mechanism to protect us from diseases. Our skin is made up of three (3) layers: the epidermis, the dermis, and the subcutis.
Epidermis: This is the most external and visible layer that is in direct contact with the environment. It acts like our 24/7 body guard protecting us from any outside harm. Skin conditions that you might be familiar with are acne, eczema, and dandruff.
Dermis: This layer is underneath the epidermis and helps support the external visible structure. It is made up of connective tissue, hair follicles, collagen, lymph, and blood vessels, and nerve endings. Skin conditions that start at the dermis that you might recognize are cellulite or cysts.
Subcutis: This layer is underneath the dermis. It is made up of connective tissue and fat that helps keeps your body warm. This layer is also known as subcutaneous fat and protects your vital organs. There are some rare conditions at the subcutis level, such as panniculitis bumps that are inflamed in the subcutaneous layer and can be very painful.
As mentioned above, our skin is critical in protecting us from the environment and potential disease. This means it is essential that we protect it! Nutrition can play a major role in maintaining our skin's integrity through a variety of micronutrients that are found in fruits, vegetables, and heart-healthy fats. The main micronutrients are Vitamins C, A, and E, and essential fatty acids.
Let's talk about micronutrients. What are the benefits of each micronutrient, and what foods are rich in them?
Vitamin C: Vitamin C has powerful antioxidant properties and contributes to skin health via collagen synthesis, protects our skin from free radicals induced by UV rays, and helps with wound healing. It is present in both the dermis and the epidermis. Make sure your diet is rich in foods that contain Vitamin C, such as: kiwi, red pepper, oranges, strawberries, and pink grapefruit.
Vitamin A: Vitamin A is a fat soluble vitamin and has many roles in gene expression, lipid metabolism, immunity, vision, reproductive health, and of course, our skin. The skin is a major retinoid-responsive tissue. Retinol is a molecule derived from Vitamin A. Vitamin A is present in animal proteins, and fruit and veggies as provitamin A. It is important to include a variety of foods containing Vitamin A in your diet, such as: cod liver oil, milk (whole, 2%, & low fat), sweet potato, squash, mango, cantaloupe, and dark leafy greens (spinach, kale, and collard greens).
Vitamin E: Vitamin E is a special fat soluble vitamin because it acts as an antioxidant which helps protect our bodies by fighting off harmful free radicals. Vitamin E strengthens our cells against certain diseases. This antioxidant is abundant in our skin, especially in the epidermis. Foods rich in Vitamin E are: sunflower oil, sunflower seeds, almonds, hazelnuts, avocado, and dried apricots.
Essential Fatty Acids: Beauties, this can get a little complicated, so I will keep it simple. Essential fatty acids are classified as either omega-3 (alpha-linoleic acid, ALA, eicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA), or omega-6 (linoleic acid). These fatty acids are classified as essential because they cannot be synthesized by humans. They are important for our skin because they influence our cell structure and functionality. These fatty acids also help with vision, cardiovascular health, inflammation, and the central nervous system. Omega-6 fatty acids are found in many oils including: sunflower, safflower, evening primrose, soybean, corn oil, and sesame oil. ALA Omega-3 fatty acids can be found in: flaxseed & flaxseed oil, chia seeds, and walnuts. DHA & EPA Omega-3 fatty acids can be found in herring, salmon, oysters, trout, and tuna.
So beauties, we reviewed the micronutrients that are clearly important to maintain skin health! Vitamin E, Vitamin C, Vitamin A, and essential fatty acids all unquietly work to help protect our skin, but I cannot forget to note that the macronutrients, carbohydrates and proteins also contribute to our skins integrity as well. So my take home message is, if you are looking for that flawless skin eat a diet rich in fruit and vegetables along with lean proteins, heart healthy fats and whole grains.
Now that you have all of the information, here's how you can apply it! I have created a sample meal plan that focuses on a healthy eating regimen by incorporating foods rich in the micronutrients I reviewed above!
Ismini’s Flawless Skin Diet
Breakfast: omelet with sautéed red peppers, 1 slice avocado toast and 1/2 grapefruit
Snack: 1/4 cup walnuts
Lunch: 4 ounces of tuna over bed of kale, 1/4 avocado, 1 tbsp of sunflower seeds and 2 tbsp of dressing (1 part balsamic dressing, 1 part flaxseed oil)
Snack: 1 cup fruit salad with cut up kiwi, cantaloupe and strawberries
Dinner: 4 ounces of salmon, 1 sweet potato and 1/2 cup sautéed spinach
Snacks: chia seed pudding (1/2- 1 cup milk, 2-3 tbsp chia seeds, 1 tsp honey or sweetener of choice), topped with a few strawberries
Don't forget to drink lots of water, hydration is key!
Thank you, Ismini for all of this great information! I certainly learned a lot! I hope you did too, beauties! If you have any questions for Ismini, or are interested in her services, you can head over to her website: dietsbyismini.com!
So beauties, these are the tips for healthy eating. Try them all out, see what works best for you! Eating all of these food groups really will aid in maintaining gorgeous skin! And by now, you know that gorgeous skin is the perfect canvas for makeup! For real beauties: your makeup will look better and last longer because of your gorgeous skin!
I know what you're thinking: Carla, I'm eating healthy and my skin is glowing. What's next?
Great question! The next step is to learn how to look your best with your glowing skin. You know what that means, right?! It's time for a makeup lesson! I offer makeup lessons both in-person and online! You can learn how to apply a beautiful makeup look from the comforts of home!