Up to 40% of the population is estimated to be vitamin D-deficient. Having sufficient levels of vitamin D, which is created in the skin’s lower layers through the absorption of sunlight, plays a crucial role in the immune and metabolic function.
It helps keep bones and teeth healthy, supports the brain and nervous system and regulates the insulin levels and helps manage diabetes. It also supports cardiovascular health and functioning of the lungs.
Food sources of vitamin D include:
Those at risk of gout can lower that risk by increasing their intake of Vitamin C. Vitamin C keeps skin healthy by protecting it from oxidative damage caused by daily exposure to light, heat, and pollution. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of Vitamin C
Here is a list of the best food sources to strengthen the immune system:
While it is commonly advised to get your vitamin C intake from foods, getting 200mg of Vitamin C supplements a day can help reduce symptoms of colds and flu and get you through the autumn and winter months.
]]>Sun safety tips
Spend time in the shade when the sun is strongest. In the UK, this is between 11am and 3pm from March to October.
WAYS TO ENJOY THE SUN SAFELY
Children and sun protection
Take extra care to protect babies and children. Their skin is much more sensitive than adult skin, and damage caused by repeated exposure to sunlight could lead to skin cancer developing in later life.
Children aged under 6 months should be kept out of direct strong sunlight.
From March to October in the UK, children should:
So what’s so great about the humble chia seed, and why should you be eating them? Here are some of their key ‘selling points’, followed by some of their potential health benefits.
High in omega-3s
Chia seeds are probably best known for their high content of omega-3 fatty acids. Together with flax seeds, they stand way above any other plant source of omega-3s: their oil is around 55–60% omega-3 alpha linolenic acid (ALA) [1], whereas walnut oil (often considered a good source too) is only around 10% omega-3s.
Omega-3s are associated with heart health, reducing cholesterol, supporting brain and eye health, and with reducing inflammation.
High in fibre
Chia seeds are one of the best sources of fibre we can eat. The whole (or ground) seeds are around 40% fibre, providing around 6 grams per tablespoon. In comparison, brown rice is only 3%, oats are 9%, and whole grain wheat flour is 12%. So even though the average serving of chia seeds is much smaller than any of these other foods, you’re still getting a lot of fibre!
High in Calcium
Chia seeds are reported to contain over 600mg of calcium per 100g [2]. That means a couple of tablespoons could give you up to 190mg of calcium – about as much as an average pot of yoghurt.
A source of complete protein
‘Complete’ proteins are protein foods that contain all the essential amino acids in the right proportion for human health. Many plant foods do not provide complete protein: for example, most grains are lacking in lysine, and most beans and pulses are low in methionine. This means that we need to eat other foods that are rich in that missing amino acid, to make up the deficit. But chia seeds do have all of those vital amino acids.
… And high in antioxidants
Chia seeds are a good source of antioxidants too. As well as antioxidant vitamin E, they contain a range of phytochemicals including the flavanols quercetin and kaempferol [3], which are found in high-antioxidant vegetables and fruits.
Another indicator of chia’s antioxidant value is its high ORAC rating. ORAC stands for ‘oxygen radical absorbance capacity’, and it’s a measurement of the antioxidant capacity of foods. Weight for weight, chia seeds actually have a similar ORAC value to blueberries and cranberries, and higher than blackberries and raspberries [4]. However, we are likely to eat much less of them compared to fruit, so don’t go replacing your fruits and veggies with chia seeds!
So now we know what they contain, what does all this mean for our health?
Chia seeds have several properties that can help us to feel full. The protein, healthy fat and fibre they contain all play a role here, as they slow down digestion. In addition, chia seeds form a gel when they come into contact with water, which increases their bulk and weight. To test this effect, researchers gave 15 participants a glucose drink on its own, or with 25g of ground chia seeds, or 31g of ground flax seeds. It was found that those given the chia had less desire to eat and a lower appetite score, even when compared with participants who had the flax seeds [5]. This could be of benefit for appetite control and weight management. It also makes them a great choice as part of a healthy breakfast!
Thanks to their high fibre content, chia seeds can be good for our digestion too. They contain soluble and insoluble fibre, which both play a role in keeping things moving along nicely!
Chia seeds and their oil could help to keep cholesterol and triglycerides (another type of blood fat) at healthy levels. An animal study by researchers at the University of Arizona found that feeding rats a diet containing whole or ground chia seeds resulted in reduction in triglycerides and an increase in HDL (‘good’) cholesterol [6]. And a recent study by Brazilian researchers also found that rats fed a diet containing chia seeds or chia flour had lower LDL cholesterol, lower triglycerides and higher HDL cholesterol than those on a ‘control’ diet [7]. However, there don’t yet seem to be good-quality human studies to prove this benefit.
Animal studies also suggest that chia can help to reduce blood glucose levels and/or improve glucose tolerance (how quickly or how well the body processes glucose from carbohydrates in food) [7,8]. And a human study also showed similar benefits: in the study mentioned above, where participants took either ground chia or ground flax with a glucose drink (or just the drink alone), it was found that those taking the chia had a significantly reduced the rise in blood sugar after the glucose, even compared to individuals who had the flax seed too [5].
Improving blood sugar control has a multitude of benefits. It helps to prevent insulin resistance and diabetes. It also helps to balance energy levels, supports focus and concentration, helps regulate appetite and cravings, and even can even benefit our mood, sleep and hormone balance. The foundation for good blood sugar control is eating a wholefoods-based diet, limiting refined carbohydrates and processed foods, and ensuring adequate protein intake. But adding chia seeds could help further!
Chia could have anti-inflammatory benefits via its antioxidant content (as mentioned above). It could also help by increasing our blood levels of omega-3 EPA (eicosapentaenoic acid). In our body, EPA can be directly converted into anti-inflammatory substances. Our main source of EPA is oily fish; but our body can also make some EPA from omega-3 (ALA) such as that found in chia seeds. In fact, a study on ten women who took 25g of ground chia seeds per day for seven weeks showed a 30% increase in their blood levels of EPA over the study [9]. This could be particularly good news for vegetarians and vegans or anyone who can’t eat fish or take fish oil, as a good way of getting their anti-inflammatory and heart-healthy EPA.
Their ‘complete protein’ content is fantastic for vegans in particular, who can struggle to get an optimal amount of protein with the right amino acid ratios. And the calcium they contain provides an excellent alternative to dairy sources.
As a source of omega-3 alpha linolenic acid, chia seeds may help to protect the liver as well as the heart. In a study on rats fed a high-carbohydrate, high-fat diet, those given 5% chia seeds showed reduced fatty build-up in their liver, and reduced liver inflammation and scarring [10]. Again, this hasn’t been replicated in humans, but it suggests that including chia seeds could be beneficial.
So now you know about their benefits, why not make yourself a tasty chia seed pudding for breakfast tomorrow?
References
So what can you do to get your skin back to its normal healthy glow? There’s really no need for harsh topical treatments or even drastic dietary measures like a juice cleanse. Instead, minimise your intake of added sugars, refined carbohydrates and processed foods, and eat skin-nourishing whole foods. The following could be particularly helpful – our selection of the best ‘skin superfoods’.
Sweet potatoes are a fantastic winter vegetable; and as a bonus, they’re great for your skin too. Like other orange veg, they’re rich in carotenoids. Some of these – such as beta-carotene – can be converted in your body into vitamin A, a crucial nutrient for healthy skin. Carotenoids may also help protect your skin against sun damage [1] – a good reason to store them up in preparation for summer!
Sweet potatoes are also one of our richest sources of biotin. Biotin is best known for its role in hair growth, but also helps to keep our skin and mucous membranes (the ‘internal skin’) healthy. It’s said to help store healthy fats in the skin, to keep it moist [2]. Deficiency in biotin may even be a cause of skin rashes [2], so it could be worth increasing your intake if you’re experiencing itchy or irritated skin.
Add sweet potatoes to stews and casseroles, use them for jacket potatoes, or roast them with other veg such as pepper, red onions and beetroot as a delicious side dish.
They may not look like anything special, but pumpkin seeds are rich in many nutrients – they should definitely be classed as a superfood! Their top skin-loving nutrients include zinc and essential fatty acids. And – rare amongst plant foods – pumpkin seeds are a good source of ‘complete’ protein too. This means they contain all the amino acids our body needs to make its own proteins – including those needed to keep our skin healthy and supple.
Pumpkin seeds make a fantastic snack. Try gently roasting them in a cool oven for around 20 minutes. Or try pumpkin seed butter – simply a paste made from ground pumpkin seeds. It’s delicious on oatcakes or crackers.
We bet you won’t see this one on most ‘great for your skin’ hit lists. But in fact, liver is perhaps the most nutrient rich food we can eat, and can be highly nourishing for the whole body. One of its nutrition highlights is that it’s our best food source of true vitamin A (retinol). While your body can make some vitamin A from carotenoids in vegetables – as mentioned above – it’s thought that many people don’t make this conversion very well. So it’s possible to be deficient in this skin-critical nutrient – and have skin problems as a result – even if you’re loading up on orange and green vegetables. A good reason to try including some liver in your diet.
When you’re buying liver, make sure you choose good-quality organic liver. Chicken liver can be the mildest-tasting. Look for recipes for making your own liver pâté – and if the recipe uses butter, make sure it’s from grass-fed cows, as this is another good source of vitamin A. You might be surprised at how amazing it tastes!
It may not be everyone’s cup of tea (pun intended!), but green tea comes up trumps when it comes to skin health. The wealth of polyphenols it contains are thought to be protective against sun damage and the aging effects of UV light on the skin [3,4]. Matcha green tea could be the best choice, as one study found it to contain much higher levels of a specific polyphenol called epigallocatechin gallate (thought to be particularly powerful) compared to standard green tea [5]. Why not make your own matcha latte?
Another way we can get better skin is by supporting our liver. Even a slight build-up of toxins in the body can be reflected in poor skin health – such as dull skin, dark circles under the eyes, and even skin rashes. The liver, of course, filters wastes and toxins from our blood; and it gets rid of many of them via the bile into the digestive tract, which is then excreted. So where does artichoke come in? This vegetable has been found to have liver-supporting properties, and also ‘choleretic’ properties – meaning it helps to stimulate bile production and flow from the liver [6].
If you’re not a fan of artichoke, then leafy green veg that has a bitter taste – such as rocket and watercress – can be a good alternative, with much of the same benefits.
Sardines are, of course, a great source of omega-3 fatty acids. Omega-3 and omega-6 fats both play an essential role in skin structure and appearance, helping to maintain the skin’s barrier function and prevent moisture loss. They’re also thought to play a protective role for the skin by helping to control inflammation and minimising collagen damage from UV rays [7]. What’s more, the specific omega-3s found in oily fish – EPA and DHA – may be especially important for good skin health, because it’s thought that skin can’t convert other types of omega-3s (as found in seeds and nuts) to EPA and DHA [7]. So don’t rely on flaxseeds for your omega-3s!
If you’re not keen on sardines, other oily fish such as salmon, trout, mackerel and herring are also fantastic. And if you need extra support (or don’t like fish!), try taking a good-quality fish oil supplement.
We’ve written before about the amazing health benefits of turmeric. This super spice may have multiple benefits for skin health, including helping to prevent sun damage [8], relieving or preventing skin conditions such as psoriasis and eczema [9], and supporting skin regeneration and wound healing [10]. Like artichoke, it may also support liver detoxification [10] and help bile flow from the gallbladder [11].
Use ground or fresh turmeric in homemade curries (made with sweet potato too!), or make your own turmeric lattes. Turmeric or curcumin supplements (curcumin is the primary active compound in turmeric) can also help you achieve your daily intake without over-doing the curries!
References
Coconut oil is a fantastic alternative to vegetable oils for cooking. Whereas standard vegetable oils such as sunflower oil can form harmful substances when heated to high temperatures, this doesn’t happen to the fats in coconut oil. It can be used for roasting vegetables, stir-frying, in baking as an alternative to butter, and even as a spread on crackers or oatcakes. See our previous post on 10 Great Uses for Coconut Oil for more on the different types of coconut oil and their uses (odourless coconut oil can be great for cooking, while the ‘virgin’ oils better for using as a spread).
Tinned sardines are brilliantly versatile, convenient and healthy. Because they’re a great source of protein, they make a good basis for a quick healthy lunch or breakfast – or even evening meal if you get in late and don’t have time to cook. Of course, they’re also high in the omega-3 fatty acids DHA and EPA, which help to keep your heart healthy, your blood pressure in check and even play a vital role in brain and eye health. If you eat them with the soft bones (so not the filleted versions), they also provide lots of calcium – as much as a small glass of milk.
Try mashing drained sardines with a couple of teaspoons of tomato purée, a teaspoon of apple cider vinegar or lemon juice, a pinch of sea salt and a touch of cayenne pepper. Then heap onto a slice of rye bread/toast or a few oatcakes for a quick meal or snack, or eat with a salad.
Extra virgin olive oil is another traditional fat that everyone agrees is a healthy choice! It’s a staple in the Mediterranean diet, which is associated with heart health as well as reduced risk of cancer, Parkinson’s and Alzheimer’s diseases [1]. As well as the benefits of the fats themselves, olive oil contains other active compounds including phenols – like those found in other vegetables and fruits – that may account for some of its health benefits. The phenols in olive oil may even be beneficial for bone health! [2]
Olive oil is a fantastic basis for dressings and dips, or for drizzling directly over salads. Ideally, it shouldn’t be heated to high temperatures – so prefer coconut oil for roasting or frying.
One of the reasons tomatoes may be so beneficial for our health is their content of lycopene. Lycopene is a carotenoid associated with antioxidant activity, heart health [3], prostate health in men [4] and even with skin protection [5]. And rather than eating fresh tomatoes, tomato purée may be the best way to get your lycopene. Not only does it contain more, but the lycopene may be more ‘bioavailable’ (better absorbed or able to reach the bloodstream and tissues) than that in fresh raw tomatoes [6].
Tomato purée can be used to make healthy homemade ketchup – mix together tomato purée, apple juice, apple cider vinegar and sea salt, with cayenne if you like it spicy! And both purée and passata are handy to keep in the cupboard for making meat sauces such as Bolognese, lasagne or chilli – or vegetable-based equivalents.
Keep a bag or two of your favourite nuts in the cupboard. A recent review study found that eating around 20 grams of nuts a day (one to two tablespoons) is associated with reduced risk of heart disease, cancer and other causes of early death [7]. They’re rich in healthy fats, minerals such as magnesium and manganese, and B vitamins. Because nuts are also a good source of protein and are very low in carbohydrates, they make an excellent basis for a snack – combine with apple slices or a handful of berries.
As well as adding delicious flavour to your meals, certain spices are associated with health benefits. We’ve already written about the benefits of turmeric, which has become ‘the spice of the moment’. Other potential health-giving spices include ginger, which has been found to have natural anti-inflammatory and pain-relieving action [8,9]; and cinnamon, which may help with blood sugar control [10,11] and have anti-microbial activity [11].
Love your pasta? Try swapping it for one made with beans, lentils, chickpeas or split peas. They’re higher in protein than standard pastas, with some – such as Clearspring’s Green Pea & Quinoa Pasta – providing over 20g of protein per 100g (compared to around 8 to 13 grams in grain-based pastas). This means they can fill you up for longer and, because they’re also lower in carbohydrates, should help to balance your blood sugar too, providing more sustained energy. They’re usually gluten-free too, although check the label if you’re gluten-sensitive, as some may be combined with wheat.
Oatcakes are a good staple alternative to breads and crackers. They can be easier to digest for those who are sensitive to wheat, gluten or yeast in breads (look for specific gluten-free oatcakes if gluten-sensitive). They can make a great snack with a spoonful of hummus, cream cheese or nut butter on top.
Another versatile store cupboard ingredient for making sauces and dressings. Some research suggests that apple cider vinegar may help to reduce appetite and keep blood sugar in check [12], which may help with weight control.
Tamari is a wheat-free soya sauce, so a good option for those who are intolerant to wheat or gluten. A dash of tamari can be a great way to easily add flavour to homemade salad dressings, sauces, stews, curries, chilli and more.
References