You are what you eat!

Everyone wants to reach their full beauty potential, but they're not always sure how to go about it. We are constantly being bombarded with images in the media, which portray the "perfect" man or woman. This puts pressure on us to achieve similar beauty standards in our own lives - the clearest skin, the well-toned and shaped body, the lustrous hair etc.

However, it's important to note that these media images are in most cases designed with the aim of trying to sell us something. They are usually pushing some "miracle" product that suggests it will instantly change our lives. But forget the quick fixes and superficial changes, because it's true what they say, beauty really does come from within. 

Nutrients are a key piece of the puzzle. While genetics and a little bit of luck of course have a lot to do with how we ultimately look on the outside, everyone can make the most of what they've been given. One of the best ways to do this is to watch what you eat.

Shape your diet to enhance your beauty

By carefully selecting what foods and beverages you choose to put into your body, you can have a huge impact on everything from the clarity of your skin and the shine of your hair, to the shape of your body and the rate at which you age.

Vitamins and minerals

It's no secret that we need food, because it provides us with the broad spectrum of vitamins and minerals that our bodies need to properly function. Without a steady supply of vitamins in minerals, in the correct ratios and quantities, it is not only our internal systems that can begin to suffer. All of the different organs and systems of the body are inherently linked. For example, if you have a hormonal imbalance or sluggish digestion, as a result of poor diet, you might suffer with dry skin, eczema, acne, dry hair, flaky nails etc.

Antioxidants

If you're trying to enhance your beauty and slow down the aging process, it's important to also think about what foods (and, in particular, nutrients) might be able to help protect your cells against damage - for instance, the harm caused by oxidants.

According to Diane McKay, Ph.D., an assistant professor and researcher at Tufts University’s Antioxidants Research Laboratory in the USA, “oxidants are free radicals that you find in the environment, but they're also produced naturally in your body”. Your body produces them to help defend against viruses and microbes, and also as a by-product of certain biological processes, but if you have too many they can cause damage to cells, and even cell death - hence aging and even certain illnesses. You also get hit with oxidants daily from lifestyle factors, such as air pollution, cigarette smoke, alcohol and poor diet.

So what nutrients might help to protect against these unavoidable, yet harmful molecules. Well, vitamins and minerals certainly, but also antioxidants. It's a "buzz" word you've probably heard before, but what are antioxidants? Well, now that you know what oxidants are, you can probably guess what anti-oxidants are right?! They are thought to help protect the body from the damage caused by free radical molecules.

But where to find them? They occur naturally in plant-based foods such as fruits, vegetables and herbs. While there are thousands of antioxidant compounds out there, you’ve probably heard of flavanols (found in chocolate), resveratrol (found in wine, from the grape skin) and lycopene (found in tomatoes). Other popular antioxidants include vitamins A (beta-carotene), C, E and catechins.

If this all sounds a little too technical for you, stick to naturally colourful foods as a good rule of thumb. For example, the deep reds of beetroot, berries and cherries; the bright oranges of citrus fruits, sweet potatoes and pumpkins; the deep greens of leafy plants like chard, kale and spinach. The pigments responsible for these bright colours tend to be antioxidants.

Omega oils

And, don't forget those healthy fats! Even if you are trying to slim down to achieve your version of the perfect body, it is essential to reaching your health and beauty potential that you DO NOT cut these out of your diet. In fact, to do so could even hinder your weight loss efforts. Good fats, the Omega oils (and essential fatty acids in particular), support everything from healthy skin, hair and nails, to hormonal balance, an efficient metabolism, heart health, stable mood and healthy joints.

Food sources of these good fats include oily fish (in fact, certain fish, like krill, also include antioxidants like astaxanthin too); nuts; seeds; and whole grains.

And don't forget...

Get some sun - we all look healthier and more beautiful with a bit of tan. Of course, don't overdo it, but it's a good way to ensure you're getting enough vitamin D (sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight). Aside from the many other bodily functions supported by this vitamin (such as immunity, weight loss, kidney function and many others), it is also a key component of skin health - notably, vitamin D2 and D3, which have antioxidant properties.

Get some exercise. Not only will this have the happy side effect of helping you to lose weight and tone up, it will also boost your circulation, helping you to flush toxins and therefore have clearer skin! Not to mention those endorphins, which should leave you glowing :).

So there you have it, our top tips for ensuring you make the most of your natural beauty by working from the inside out. Next time you choose a meal, bear in mind those fateful words - you are what you eat!