© 2019 by Bioderma United Kingdom

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Skin&Food

Main key learnings by Bioderma

with Francine Ganansia-Joyce

"Retinol (found in fish oil, liver, dandelion, carrots, spinach, parsley, cress etc.),

carotenoids (pro-vitamin A that can be converted into vitamin A in your body and found in oranges, blueberries, sweet potatoes, bell peppers, tomatoes, broccoli etc.) and retinoids (Vitamin A metabolites) act as natural sunblocks.

Vitamin A deficiency causes abnormal visual adaptation to darkness but it also affects the cutaneous biology, causing dry skin, dry hair and broken finger nails. Vitamin A is better absorbed with parallel intake of vegetable oils.

 

Note that in high amounts, they may add an orange colour to your skin: promotes production of collagen in the main structural protein that keeps your skin smooth and strong, like a scaffolding, oil free and healthy. Poor intake of this vitamin can cause loss of skin elasticity, and poor healing of cuts and scrapes. 

 

It also protects you from the damage caused by the sun and the environment."

Vitamin A

"Works alongside other anti-oxydants such as vitamins E & C and is essential to support the immune system.

Selenium: to fight all sorts of skin issues: acne, psoriasis, lupus, eczema, itching, dryness...

 

Brazil nuts , fish, shellfish, eggs, wheat germs, tomatoes , broccoli etc."

selenium

"Vitamin C deficiency is rare these days but common symptoms include dry, rough and scaly skin, poor healing of cuts, loss of elasticity that tends to bruise easily.

 

Kiwi, parsley, bell peppers, cabbage, broccoli, spinach, lemon, oranges, tomatoes etc."

Vitamin c

"Will protect cells from oxidative damage, free radicals and inflammation ; it will promote healthy skin renewal.

 

Almonds, avocado, hazelnuts, walnuts, pine nuts, sunflower seeds, and corn oils, fatty fish.

 

Vitamin E is more effective when combined with vitamin C."

vitamin e

"They are necessary to keep the skin thick, supple and moisturised.

 

But good and bad ones:

Omega-3 fatty acids (ALA, EPA, DHA) reduce inflammation which can cause redness and acne. Some studies show that they may fight auto-immune conditions affecting your skin like psoriasis and lupus and the symptoms of eczema.

 

Macadamia nuts, cashews, chia seeds, hazelnuts ; rapeseed oil or walnut oil are good for salad dressings; for cooking, chose olive oil or ground-nut oil.

Careful with walnuts, Brazil nuts, pine nuts and pecans which have high contents of omega-6 (ratio should be 4/1 and it is averagely 10/1) which in excess can trigger inflammation process.

Omega-6 (linoleic and derivatives LA, GLA, AA) = found in meat and dairy products.

 

They will promote structural integrity of the skin."

Right fats

"Constaint weight gain and weight loss = loss elascticity. 

Elimination diets in general cause people to miss out on important nutrients.

Stable glycemia = stable energy and stable appetite."

Glycemia

"Your skin needs a constant supply of oxygen. But that doesn't mean standing in the air. Skin needs to be supplied in oxygen through blood.

 

To increase the oxygen carrying capacity of the blood : iron, proteins, B-vitamins etc."

Oxygen

"Drinking plenty of water and fluids is essential for a healthy skin. We lose fluids through urination, bowel movements, breathing and sweating.

Getting enough fluid helps your body absorb water-soluble nutrients.

It also helps carry nutrients and oxygen to all the cells in the body."

Water

"Important to have a good working transit.

 

Constipation = accumulation of metabolic waste, toxins etc.

 

These will attack the good gut bacteria that support your immune system.

Good gut bacteria are essential as they break down food to nourish and repair cells including skin cell + they fight nasty invaders = they love fermented food like kefir, fermented yoghurt, zawerkraut."

Digestion

"The B vitamins found in whole grains, milk and wheat germ to help speed wound healing and prevent dry, flaky or oily skin. 

 

Vitamin D in milk might help curb symptoms of psoriasis. Zinc in meat, seafood, and legumes aids in the healing of cuts and scrapes: pH (alkalinity or acidity). A good pH = a well-oiled machine. The low pH of the skin’s surface helps protect against disease-causing bacteria + improves antioxidant absorption  (avoid soap with too hot or too cold water, chemicals.

 

Choose skin care rich in vitamins…)= increase hydration, alkaline diet.

 

Green leafy veg, low sugar fruits (apples, lemons, bananas, berries, pomegranate, watermelon) grains and nuts (quinoa, almonds…), zinc, omega 3.

Avoid sugar, red meat, processed food, alcohol, caffeine. Gluten, in particular, may be mistakenly identified as a source of skin inflammation. 

Those with inflammatory skin disease like psoriasis and eczema may cut gluten from their diet in an attempt to improve their condition, but such a change would only make a real difference for those with a diagnosed gluten allergy or hypersensitivity. “Gluten is not inherently inflammatory” - “The vast majority of people can eat gluten without any problems.”"

Skin tonics

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I'm a nutritionist and a dietician who addresses medical and cosmetic issues related to diet. I have worked in hospitals in France and the UK and specialises in intolerances and eating disorders. I write monthly columns in the press to promote fitness and good health through a balanced lifestyle without transforming eating habits radically, without frustration and mostly enjoying the pleasure of food. For me, skin reflects both the general inner health status as well as the beauty from within.

 

The link between skin appearance and nutrition has been clear from ancient times to nowadays. Food is more than 25% of the picture when it comes to acne – 75% is environmental influence. Nutritional strategies will fight the harmful action of unstable molecules (known as free radicals) and will include oxidative rich food, fibres and a low glyceamis index diet to regulate insulin, sebum production , inflammation constipation and acne.

 

Taking part in the EMBRACE YOUR SKIN movement is for me a beautiful way to share with you the pleasure to be happy in your body."

FRANCINE GANANSIA-JOYCE

Nutritionist