Lifestyle

Our guide to maintain beautiful, radiant skin

Our guide to maintain beautiful, radiant skin

Selenium, Co-Enzyme Q10 + Omegas

‘You are what you eat’. What you put into your body reflects on your skin and it is your responsibility to treat the skin in an amazing manner.

Good nutrition plays a crucial role in ensuring your skin’s good health. Increasing your intake of healthy foods rejuvenates the skin, improves acne, wrinkles, inflammation and other skin-related problems. Once you are eating the foods that contain the vital minerals and vitamins, you’re a step closer to achieving and maintaining beautiful, radiant and glowing skin!

Here are the 3 key vitamins and minerals that are absolutely necessary to keep your skin looking youthful and healthy:

1) Selenium

Selenium is an important trace mineral that is a part of many proteins within the body. A ‘trace’ mineral is any mineral the body requires less than 100mg a day.

What does Selenium do in the body?

As Selenium makes up part of antioxidant enzymes, it tackles free radicals which form oxidative stress. Oxidative stress could be generated by many causes, including regular smoking, alcohol, daily stress, lack of sleep and poor nutrition. Strenuous exercise leads to free radicals being formed which contribute to oxidative stress as well. Selenium supplementsare meant to reduce oxidative stress, and may boost performance and improved recovery.

What are the benefits of Selenium?

Selenium has many benefits including: supporting the immune function, helping to prevent skin cancer, regulating thyroid function and eliminating acne, too. When taken with vitamin E, it cooperates with the absorption of vitamin E that then improves the function of the antioxidant. It is responsible for improving the elasticity of the skin and maintaining firmness.

What foods contain Selenium?

Hazelnuts, walnuts, tuna, wheat germ, onions, wholegrains, poultry, brown rice, seafood and liver are some food sources containing Selenium.

2) Co-enzyme Q10?

Co-enzyme Q10 is a compound that found in your body naturally that helps generate energy to our cells. But as we get older, we produce fewer co-enzymes Q10 so we need to top it up.

What does Co-enzyme Q10 do in the body?

Co-enzyme Q10 acts as an antioxidant which guard cells from being attacked (from free radicals) and plays an important role in metabolism. It aids as a catalyst in the cells’ production of ATP which is where the energy is transported and exchanged.

What are the benefits of Co-enzyme Q10? 

Co-enzyme Q10 helps to slow down age-related effects on the skin and in your body more generally. By attacking free radicals, Q10 helps slow down the process of aging which includes muscle loss and changes to the skin. Co-enzyme Q10 is the cellular energiser that produces collagen and elastin.

What foods contain Co-enzyme Q10?

Liver, kidney, salmon, spinach, peanuts, soybean oil, sardines and mackerel.  However there is evidence suggesting that the amount of co-enzyme q10 produced by the liver and the amount absorbed by the diet decrease with age therefore co-enzyme q10 supplements may be needed.

3) Fatty Acids: The Omegas

Essential fatty acids are made up of Omega 3 and 6. The non-essential fatty acids are omega 9 which is known as oleic acid.As with other essential amino acids, our bodies cannot produce these essential fatty acids and we cannot live without them so we must get them from our food sources. Unlike omega-3 and omega-6 fatty acids, omega-9 can be produced by the body.

What do these essential fatty acids do in the body?

Your body needs different types of fatty acids to provide energy, build cell membranes, and help absorb vitamins and minerals. Your body relies on your diet to ingest Omega 3 and 6 fatty acids in order to slow aging and fight inflammation.

What are the benefits of essential fatty acids?

Hormones that get out of control during puberty are called androgens and they cause excess sebum which clogs the skin’s pores. That's why pimples and blemishes occur. Essential fatty acids such as omega 3 help reduce inflammation. Having these essential fatty acids in your diet allows your skin’s appearance to improve within a few weeks, and in months your skin will glow and will look beautiful!  Other benefits include mood elevation, stress relief, improved brain function and supporting immunity. Omega 6 helps to stimulate skin and hair growth, maintain metabolism and regulates the reproductive system. Omega 9 is used by the body when omega 3 and omega 6 are not readily available. It also aids in boosting the immune system, lowering cholesterol levels and reducing insulin resistance.

What foods contain essential fatty acids?

Omega 3 fats are found in olive oil, salmon, tuna, mackerel, walnuts, flaxseeds, chia seeds.

Omega 6 fats are found in coconut oil, evening primrose oil, egg yolks, grapeseed oil, macadamia nut oil, sunflower oil, safflower oil, soybean oil, sesame oil, walnut oil.

Omega 9 fats are found in avocado oil, almond butter, hazelnuts, macadamia nuts, canola oil

 

References

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Sinclair, H.M. Essential fatty acids and the skin. British Medical Bulletin. 1958; 14: 258–262

Žmitek.K (2016). The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomised, placebo‐controlled, double‐blind study. Biofactors. 43 (1), 132-140.

Hercberg S, Galan P, Preziosi P, Bertrais S, Mennen L, Malvy D, et al. The SU.VI.MAX Study: a randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals. Arch Intern Med 2004;164:2335-42.

Rayman MP. Food-chain selenium and human health: emphasis on intake. Br J Nutr 2008;100:254-68