Nutrition

  • Zinc: My Go-To Supplement for Acne 


    If you have acne, you should definitely try taking zinc. This is because one of the most common mineral deficiencies responsible for breakouts and acne is ZINC.

    Want to know how Zinc helps cure acne? Read on:

    A research study conducted by Turkish researchers compared levels of zinc in patients with acne and those without acne. Their study concluded that the patients with the most severe acne had the lowest levels of zinc and the patients with no acne had the highest levels of zinc.

     

    How Does Zinc Help Acne?  

    Zinc is an essential trace mineral found in the body and is responsible for cell regeneration and duplication. When zinc levels drop too low, the body can experience various side effects and symptoms.

    Common symptoms of zinc deficiency:

    • Acne
    • Hair loss
    • Dry skin
    • Low sex drive
    • Spots on fingernails
    • Loss of appetite

    Zinc essentially reduces the body’s inflammatory response to bacteria. Because acne-prone skin is far more prone to bacterial infection than normal skin, zinc can reduce the inflammatory effect of bacteria that’s responsible for turning spots red.

    How Much Zinc Do I Take?

    The recommended daily intake of zinc is 14mg for men and 8mg for women however 40mg should not be exceeded. It’s best to take your tablet with a meal once daily.

    You can also increase your intake of foods high in zinc. Try incorporating more of these foods in your diet:

    • Oysters (raw)
    • Chickpeas
    • Lamb
    • Pumpkin seeds
    • Sunflower seeds
    • Plain yoghurt
    • Lentils
    • Cashews
    • Quinoa

    Remember that zinc supplements must be taken everyday or you must be eating foods high in zinc daily so that you reach your recommended in take. If you let your levels drop too low, you can experience breakouts.

    Try the supplement for a minimum of 30 days and track your results.

    Do you have an experiences with zinc and clearing acne? Please let me know in the comments below.

    Olivia x

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  • 5 Foods That Are Great For Digestion

    5 Foods That Are Great For Digestion
    Gut health has a direct link to acne, that’s why it is so important to look after your gut with healthy foods! Most people have no idea how good their body is designed to feel and how an unhealthy GI tract can affect your sense of wellbeing.

    Here are the top five foods for a healthy gut:

    • Kefir

      Kefir is a fermented food and is packed full of healthy, living bacteria that support a healthy GI tract!

    • Oats

      Oats are rich in soluble fibre, Vitamin E and Zinc. Soluble fibre helps support proper functioning of your digestive system.

    • Oranges

      Oranges contain soluble fibre that is fermented by our gut bacteria and is found mostly in the membranes that divide the segments of the orange.

    • Silverbeet

      Silverbeet help to relieve your stomach and are rich in beta-carotene, iron and calcium. The nutrients help maintain digestive health and support healthy bowel movements.

    • Avocado

      Avocado is packed full of fibre and are one of the most fibre rich fruits you can eat! It’s very easy to digest and contains healthy mono saturated fats.

    Remember to add these into your diet every week. Did you know oats make a delicious breakfast idea? Try blending oranges, silverbeet or avocados into a juice or smoothie!

    Olivia x

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  • The 5 Worst Foods For Your Skin

    Brown Cone With White Sprinkled Icing

    Inflammation in the body is a common complaint among millions of people across the world. But you might ask – why? Inflammation is the body’s attempt at self-protection. When something harmful affects our body, our body’s response is to try and heal itself.

    An anti-inflammatory diet plays an important role in keeping your skin clear and your cortisol (stress hormone) levels in check. Research has shown that certain types of fats and carbohydrates play a major role in promoting inflammation in the body.

    5 FOODS TO AVOID:

    • White Bread

      White bread is made from refined white flour containing very little nutrients and dietary fibre, which are essential for a healthy digestive system and stable metabolism. It is also filled with added sugar and bleached using chemical bleaching agents, all which can wreak havoc on your skin.

    • Alcohol

      Alcohol is a hepatotoxic which means its a toxin to the cells that detox your body, leaving you with pasty looking skin and huge pores, as well as liver damage. It also dehydrates the skin, leaving it less plump and fresh the next morning.

    • Refined Sugar

      When you ingest sugar or foods high in sugar, you body breaks down these carbohydrates into glucose, which raises your insulin levels (hormone that controls blood sugar levels). When your insulin levels are raised, it is like a burst of inflammation throughout your body. Inflammation produces enzymes that break down collagen and elastin, resulting in saggy skin and wrinkles.

    • Fried Foods

      Oils found in greasy, fast food aggravate acne. They are also filled with artificial flavours, added sugar and saturated fats all, which spike insulin levels and lead to inflammation.

    • Processed Meat

      Sausages, bacon, hot dogs and deli meats are bad for your skin because they are FULL of artificial flavours, fat and salt. This in turn makes it hard for your body to digest and also aids in inflammation.

    5 FOODS TO FIGHT INFLAMMATION:

    • Salmon

      Salmon is full of Omega-3 fatty acids that help reduce inflammation and signs of ageing in the body. These ‘good fats’ help protect against and repair sun damage, and are responsible for health and hydration of cell membranes – giving your skin that soft and glowing appearance!

    • Leafy Greens

      Leafy greens are full of vitamins, minerals, and disease fighting phytochemicals. They also contain lots of water which keeps you hydrated and contribute to glowing skin and hair.

    • Nuts

      Nuts are filled with good fats, fibre and protein which can help make skin supple, smooth and younger looking. They also help reduce swelling and inflammation, helping treat skin disorders such as acne, psoriasis and eczema.

    • Garlic

      Garlic is a great all rounder full of compounds like Allicin, Sulphur, Zinc and Calcium all which have health and skin benefits. Allicin has anti-fungal, anti-aging and skin smoothing benefits and also increases anti-oxidant levels in the skin. Sulphur prevents infections and helps to reduce inflammation.

    • Olive Oil

      Olive oil is a good fat and has been known to reduce inflammation. It is also great for very dry skin, ingested both orally and applied topically to clean, damp skin.

    “Let food be thy medicine, thy medicine shall be thy food” – Hippocrates

    Olivia x

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  • Gluten-free Blueberry Muffins

    Gluten-free Blueberry Muffins
    Serves 6

    Ingredients:

    • 1 egg
    • 1 cup almond flour
    • 2 tablespoons honey
    • 1/2 cup fresh blueberries
    • 1/8 teaspoon baking powder
    • 1/2 cup almond or coconut milk
    • 2 tablespoons melted coconut oil
    • 1 pinch salt

    Method:

    1. Preheat the oven to 180°C or 350°F and place paper cupcake cups into a cupcake tray .
    2. In a large bowl, mix almond flour, baking powder and salt until combined. In another bowl, mix the egg, coconut milk, coconut oil and honey.
    3. Combine the wet ingredients with the dry ingredients and mix with a spatula until you reach a batter consistency. Then, carefully fold in the blueberries.
    4. Carefully spoon the cupcake mixture into the prepared cupcake cups (approximately half way, so there is enough room for the cupcakes to rise).
    5. Bake for 20-25 minutes or until the tops are golden and spring back when touched.
    6. Once cooked, let the cupcakes cool and then indulge!
    7. Cupcakes can be stored in an air-tight container.

    Enjoy x

     

     

     

     

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  • Raw Chocolate Mousse

    Raw Chocolate Mousse
    Ingredients:

    • 1 ripe avocado
    • 1 medium banana
    • 3-4 tablespoons coconut oil
    • 4 tablespoons raw cacao powder
    • 2 tablespoons organic honey or maple syrup
    • 1 pinch sea salt

    Method:

    1. Combine all ingredients together in a food processor/blender on high speed until the consistency is mousse-like with creamy texture.
    2. Refrigerate mousse for a minimum of two hours before serving.
    3. Serve with your favourite fruit and indulge yourself.

    Enjoy x

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