Gerda Spillmann has always believed that the health of the skin is a direct reflection to the health of the body. In addition to regular exercise and getting enough sleep, the foods we consume will help us maintain healthy weight, strengthen hearts, better our moods, helps us to live longer and will also help to keep the skin healthy, toned and youthful looking.
1. Pumpkin: this is always the 1st fall food I think about! Not only is it delicious, but is so very healthy for us. An excellent source of beta carotene, multitudes of vitamins (including A, C, and E), natural fruit acids, and strengthening enzymes make Pumpkin a great source of internal and skin health. Pumpkin also decreases oxidation and free radical stress in the skin.
2. Cranberries & Oranges (or most other Citrus Fruits): Vitamin C is the powerhouse ingredient in these fruits (and some veggies like bell peppers) that not only help to eliminate damage causing free radicals but can prevent the breakdown of collagen within our skin. You can also find caroteinoids, Vitamin A, and antioxidants in these delectable foods.
3. Apples: Whoever coined the phrase that apples keep the doctor away was really onto something. Apples are highly nutritious, rich in vitamin C and are one of the best sources of fiber, flavonoids and antioxidants. Available in many varieties and colors, Apples are loaded with wholesome goodness for the entire body. What kind of Apple is your favorite? Check out this comprehensive list.
4. Squash: Butternut, Acorn, Spaghetti and Turban Winter Squashes are ideal! Harvesting these delicious gourds and incorporating them into your favorite fall dishes will help you from the inside out! The health-boosting nutrients found in all of these types of squash helps keep your skin’s pH slightly acidic (lowering bacteria count) and promotes healthy cell turnover and natural exfoliation. Still need a reason to eat winter squash? These also give you free radical protection and wrinkle-fighting beta carotene and vitamin C. Here are some great and healthy squash recipes.
5. Seafood, Flaxseed Oil and Walnuts: 2 critical nutrients to the skin are zinc and omega-3 fatty acids. Zinc helps our body to properly metabolize hormones, including the oil production in our skin. Increasing your Zinc intake may help to control oily skin, outbreaks and better natural exfoliation. You may know that Omega-3 helps your heart but this essential fatty acid also helps to prevent inflammation and dryness – two skin conditions that contribute to premature aging.
6. Whole Grains: After the autumn harvest the whole grains are widely abundant! “Whole grains offer more fiber, vitamins, minerals, and phytonutrients that refined grains lack; making whole grains the superior choice when it comes to breads, pastas, cereals, and rice. Whole grains contain all three layers of the seed — the fiber-rich bran, the starchy endosperm, and the nutrient-dense germ.”* Bran, which is the outside of these grains, is rich in B vitamins that are vital in maintaining the health of skin. These essential vitamins are lost in processed breads.
Of course there are also foods you should try to avoid including Salt, Alcohol, processed breads (white flour) and Refined Sugars – so limit your sweets and drinks during the upcoming holiday season to make sure you look your very best for all the family photos and get-togethers!
Autumn in Switzerland