Eat the rainbow
For Marika, the most important thing when it comes to healthy eating is variety. Eating a variety of fruits and vegetables of different colors every day will provide you with the essential nutrients and antioxidants you need to keep your body (including your skin) strong and healthy. “As a general rule, the brighter the plant color, the more antioxidants and nutrients it contains,” says Marika. “It’s recommended to have a variety of different colors on the plate, so mix it up.” A diet rich in different antioxidants will help protect the skin from free radicals and counteract the damage caused by environmental pollution and stress.
To maintain healthy, glowing skin, it is also important to maintain fluids. For the average woman, this involves drinking about 2 liters (or 8 cups) of water each day, while men need about 10 cups. Eating foods high in water such as soups or juicy fruits can also help maintain healthy hydration levels. This will help the skin stay fresh and can protect against premature aging processes, improving skin elasticity and giving it a youthful glow.
Vitamins A, C and E.
Making sure you get enough vitamins A, C and E is essential for a vibrant shine, so it’s essential for Marika to eat fresh fruit and vitamin-rich vegetables. Marika says, “Just one serving (150 g) of sweet potato will provide you with all your daily requirements for vitamin A, which is important for healthy skin and plays a key role in the formation and repair of skin cells. skin. A serving of sweet potato also contains more than 113% of your daily requirements for vitamin C, which is important for year-round immunity, but is also an antioxidant, meaning it is good for colitis. lagen. With 12% of vitamin E R & D & I, a serving of sweet potato can also help protect the body from stress from free radicals and fight external skin damage. ”
Omega 3 and healthy fats
Let’s be real, fats can be a scary word. But it is important to know the difference between the harmful fats and the healthy fats needed as part of a balanced diet. Marika emphasizes that healthy fats are essential to prevent skin from drying out. She suggests cooking regularly with ingredients high in good fats, such as adding fresh avocado to meals (as Marika does with it Sweet potato tacos and black beans), or using extra virgin olive oil to roast vegetables, cook sweet potatoes from Marika sweet potato with garlic yogurt sauce for inspiration. A handful of nuts and fatty fish can also increase your omega-3s; these small changes in your diet can end up having an amazing effect on your skin.
What to avoid
While maintaining a balanced and varied diet will guide you to healthy, happy skin, it is also important to avoid other lifestyle habits that can cause skin damage.
Marika warns that the three key factors to consider are smoking, sun exposure and stress, which can cause skin damage and speed up the aging process. Quitting smoking will have transformative effects on both the internal and external health of your body, while protecting your skin from sunburn and overexposure to UV radiation (use sunscreen every day!) Will help prevent cell damage. , aging and skin cancer.
Physical health is important, but don’t forget about your mental well-being – stress can speed up aging and reduce your skin’s overall health, so remember that a happy inner glow will help create a healthy outer glow.