Nutrition Lifestyle and Male Fertility: Part 2

 

The Do’s and Don’ts of Male Fertility

As well as a diet consisting of too much saturated fat affecting sperm concentrations and quality, and the continued links between obesity and fertility problems in men, when advising on how to improve diet and lifestyle factors that may be beneficial to male fertility a number of important areas should be considered:

Don’ts

Alcohol: The Mineral Zinc is found in large quantities in sperm as it helps with sperm formation of it’s cells outer layers and importantly of the tail of the sperm. Alcohol massively inhibits the bodies absorption of Zinc and thus can lead to an increase in abnormal sperm quality and without proper tail formation, an inability to fertilize the egg as a strong well formed tail is needed to penetrate the egg, excess alcohol for males can affect this important function in male fertility.

Men wishing to start a family should consider their alcohol intake, and if starting a family is important to them, considering stopping alcohol maybe well be beneficial for the reproductive system.

Smoking:  Various studies and research over a long period of time have associated smoking and low sperm concentrations in males as well as damaging the sperm cells and affecting mobility that is important for fertilization. With the evidence available, the best thing for men wanting to start a family, and for overall general importance of good health, stop smoking.

Smoking and Alcohol intake can affect fertility in men

Nutrition For Fertility

It is Oxidative or Free Radical Damage that can cause damage to sperm, the more of these free radicals that men are exposed to, say from alcohol or smoking, the more likely they are to have abnormal sperm and low sperm counts.

A diet rich in Antioxidants and most importantly good levels of Omega 3 fatty acids instead the many Saturated fats that cause so much of the damage will be important to proper mobility, structure and quality of sperm and the ability to neutralize Free Radicals to stop them damaging the sperm and affecting fertility.

Antioxidants:  Vitamin C, Vitamin E, Beta-Carotene, and minerals such as Zinc, Lycopne and Selenium, all sourced from foods can help combat Free Radical damage in sperm, as well as being important for everyday general nutrition support.

Vitamin C: Protects the DNA of sperm, and low dietary Vitamin C Levels can lead to fertility issues in men and smoking has the affect of reducing Vitamin C in the body. Antibodies bind to sperm affecting fertility but Vitamin C may be effective against this potential problem.

Best Vitamin C Sources can be found in, Peppers, Parsley, Broccoli, Strawberries, Cauliflower, Papaya, Kale, Kiwi Fruits, Oranges, Cabbages, Tomatoes, Raspberries, Celery, Spinach and Green Beans to name but a few

High Levels of Vitamin C and E from diets are essential

Vitamin E: The main Antioxidant present in Sperm helps to protect from free radical damage to Polyunsaturated Fatty Acids and enhances the quality of the sperm and its ability to fertilize the egg.

Best Sources of Vitamin E include, Sunflower Seeds, Almonds, Blueberries, Spinach, Kale, Olives, Peppers, Swiss Chard, Papaya, Kiwi Fruit, Tomatoes, Broccoli are all great in every day diet and packed full with many other beneficial elements as well as Vitamin E.

Beta-Carotene:  Best dietary sources to boost antioxidants levels that are beneficial to sperm count and quality include, Sweet Potatoes, Kale, Spinach, Carrots, Squash, Cantaloupe Melon, Peppers, Broccoli, Asparagus, Tomatoes, Apricots and Watermelon to name but a few

Zinc:  Important trace mineral for hormone metabolism, sperm formation and sperm motility and any Zinc deficiency, which I men maybe caused not only be poor diet but by excess alcohol which depletes Zinc, can decrease testosterone levels and affect sperm count-all important to male sexual function and the ability to have children.

Best dietary sources of Zinc include, Liver, Beef, Spinach, Lamb, squash, Asparagus, Pumpkin Seeds, Peas, Sesame Seeds and Oysters, one of the richest of all dietary sources of zinc.

Nuts and seeds contain, Zinc, Selenium and Amino Acids

Selenium: An important component that protects cells from Free Radical damage, preventing oxidative stress to act as an effective Antioxidant, and works well alongside, Vitamin E, Vitamin C and Vitamin B3.

Best sources of Selenium found in, Mushrooms, Cod, Shrimp, Tuna, Liver, Sardines, Salmon, eggs, Turkey, Lamb, Oats, Chicken, Sunflower Seeds, Brazil Nuts, Broccoli, Brown Rice and Spinach amongst others.

Lycopene: Is found in high concentrations in male reproductive system and sperm, and in males who have fertility issues, levels seem to be low. It can help boost sperm levels, concentration and motility of the sperm.

Best dietary sources include, Tomatoes, Watermelon, Grapefruit, peppers and Carrots amongst others

Vitamin B12: Important for red cell production and development of nerve cells, a deficiency can see reduced sperm count and motility.

Best dietary sources can be found in, Liver, Sardines, salmon, Beef, lamb, Cod, Low fat Milk and Eggs.

Omega 3 Fatty Acids: As has been pointed out Saturated Fats can decrease sperm concentration and affect motility, however increasing Omega 3 FattyAcids, most commonly found in Oily Fish and some seeds and man plant based foods also, will increase the amount of Poly Unsaturated fatty acids, and as research highlights, the Omega Fatty Acid DHA is vitally important to healthy sperm creation necessary for productive Fertility.

Best sources of Omega 3 Fatty Acids include, Salomon, Sardines, Trout, Pilchards, Mackerel, Scallops, Shrimp, Cod, Tuna, Flaxseeds, Walnuts, Cauliflower, Cabbage, Broccoli, Squash, Spinach, Kale, Strawberries amongst many.

Essential Omega3 Fatty Acids, like Salmon important to fertility and general health

Other Great dietary sources of Antioxidants can be sourced from, Blueberries, Apples, Brussels Sprouts, Cayenne Pepper, Cranberries, Figs, Oranges, Blackberries, Blackcurrants, Green Beans are just some of the many beneficial foods that should play a part in our daily diet, and especially for men considering improving their fertility if wishing to start a family.

General information in regards to male fertility may also consider stress reduction, getting some exercise every day and as well as improving diet and lifestyle, some males may look at specific Nutritional supplements, British company Viridian have a created a specfic nutritional supplement for that purpose.

Amino Acids and Fertility

The Amino Acids L-Carnitine and L-Arginine have also been highlighted as being a vital ingrediants to healthy male fertility, providing a  basis for sperm formation and motility.

Amino Acids are the 'building blocks' of proteins and are essential in the body for repair, maintenance and growth of tissue.

L-Carnitine: An Amino Acid but working as a potent Antioxidant, Carnitine levels are high in sperm, the more Carnitine in sperm, the more motility the sperm has and the more likely successful fertilization may take place.
Low Carnitine levels can impact on sperm development, function and motility

Food sources found in Beef, Chicken, Pork, Avocado, Cod, Asparagus and Eggs to name but a few.

L-Carnitine can be found in many antioxidant or Fertility Nutritional Supplement Formulas.

L-Arginine: Essential for sperm formation and best food sources are found in Walnuts, Brazil Nuts, Beef, Chicken, Turkey, Oats, Chickpeas and Chocolate to name but a few.

Again, like L-Carnitine, L-Arginine is now commonly found as a stand alone Nutritional Supplements, or included in a specific male Fertility supplement as seen below.

 Male Fertility supplement Booster from Viridian

L-Arginine supplement from Cytoplan

   

      

Nutrition Advice, Health & Lifestyle Coaching

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Nutrition Lifestyle and Male Fertility: Part 1

 Can Diet affect Sperm Count and Fertilty

The dietary choices of Men can affect the quality of sperm according to recently published research from America, with diets high in saturated Fats potentially reducing sperm counts and having a negative affect on fertility.

A initial study of nearly 100 men associated the eating of high total fat foods, such as junk foods containing increased amounts of saturated fats with Lower Total Sperm Count whilst those consuming higher amounts of Polyunsaturated Fats, Omega 3 Fatty Acids such that are found in Oily Fish such as Salmon, Trout and Sardines had a sperm concentration that was overall higher and of a better quality that benefited fertility.

The research team from Harvard which was led by Professor Jill Attaman, a Clinical and Research Fellow in Reproductive Endocrinology and Infertility at Massachusetts General Hospital and an Instructor in Obstetrics, Gynecology and Reproductive Biology at Harvard Medical School, warned that this was a small initial study and more work would be needed to replicate the findings before confirmation of this dietary link could be made for certain, however changes in dietary intake related to this study will have wider benefits other than just fertility,

"If men make changes to their diets so as to reduce the amount of saturated fat they eat and increase their omega-3 intake, then this may not only improve their general health, but could improve their reproductive health too"

 

 Investigating the potential link between high dietary fat intake and sperm quality and quantity, the Harvard team found that those men consuming the highest fat intake, mainly saturated fat had 43% lower sperm count, and 38% lower sperm concentration than men consuming the lowest amount of saturated fat, but instead consuming the more Polyunsaturated fats, Omega 3 fatty acids.

Essential Omega 3 Fats important for fertility health

Those consuming more Omega 3 fatty acids had a higher sperm concentration with a more normal structure than those men getting the lowest amount of Omega 3's in their diet.

Men consuming the most saturated fats had a 35% lower total sperm count than men eating the least, and a 38% lower sperm concentration, with Preofessor Attaman considering the wider implications for general health,

 "The magnitude of the association is quite dramatic and provides further support for the health efforts to limit consumption of saturated fat given their relation with other health outcomes such as cardiovascular disease,"

It was noted that within the study, 71% of the men were overweight or obese and that this and the potential health implications of this may also affect sperm amount and quality. The team recognised that this being the first study of it's kind, looking at dietary fats and sperm/Semen,  things such as weight issues and underlying health issues as well as the collection method of data possibly not reflecting the men's actual diet, further larger studies would be necessary and important, because as they note, it's not they are highlighting a specific cause for poor fertility in men, but that an association does exist and demands greater research.

Getting diet and Lifestyle right can be vitally important for fertility Success

Previous studies in relation to diet and male fertility have centred on areas such as male obesity affecting fertility, where the higher the Body mass Index (BMI) the lower the quantity and quality of sperm that can cause problems and where researchers highlighted the importance of such a study for men and general health:

"Adopting a healthy lifestyle, a balanced diet, and regular exercise will, in the vast majority of cases, lead to a normal BMI. We are pleased to be able to add improved semen quality to the long list of benefits that we know are the result of an optimal body weight."

 Other study areas have looked at Soy Foods comsumption being associated with lower sperm concentrations in men, where a half serving of soy foods per day was enough to affect sperm negatively. Soy contains Phytoestrogens, plant compounds that can behave like the hormone Oestrogen, which may affect production of sperm by interfering with other hormonal signals, an issue that was compounded more in those who were overweight or regarded as Obese, as larger men produce more Oestrogen, and along with that from the soy, the overall affect is to increase oestrogen in the body and the reproductive organs, thus affecting fertility.


Part 2: Nutrition and Male Fertility Coming up!

Nutrition Advice, Health & Lifestyle Coaching

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Mediterranean Diet: A way of Life

               Health Benefits of the Mediterranean Diet

A Great view....and that's just the Mediterranean Food!

To those of us in western society searching for that easily attainable healthy eating plan for our every day lives, the basics of the Mediterranean diet seem like a favourable option.

Simple, easy, healthy balanced food with an emphasis on fresh fruits and vegetables, fish and most definitely, Olive Oil......well, that and possibly the Red Wine drinking!

What we have made fashionable in the our society as the ground breaking diet to rid us of all ill's, to those in Italy, Spain, Portugual, Greece, Southern France and others these collections of simple everyday natural food's that is our 'diet', is to them just a natural part of daily life and culture and has been for many hundreds if not thousands of years.

Hardly the new diet on the block!

Natural Cold pressed olive oils and fresh local produce are important in the Mediterranean

 The dietry pattern that exist in many regions surrounding the Mediterranean, and has done for many years is characterised by daily consumption of their locally produced product such as Olives and Olive Oil, that contain an abundance of Monounsaturated fatty acids, to a colourful array of Fruits and Vegetables such as Tomatoes and Peppers, Figs and Pomergranates.

Add to this large consumption of fresh Fish, much containing high Omega 3 fatty acids, to locally reared Poultry such as Chicken, plenty Legumes such as a variety of Beans used in stews and salads, tree Nuts such as almonds and walnuts, lower consumptions of red meats, and not forgetting the one aspect that intrigues many in western culture more often than most  when thinking of the benefits of the 'Mediterranean diet'.......a moderate daily consumption of Red wine, potentially important for it's unique Phytonutrients, including Resveratrol, usually drunk with meals.

Mediterranean Diet: The Basics

If your not growing or producing such foods as is done in the Mediterranean, then like many of us, we should try to get many of these foods into the basics of our diets to see their affect, and if you don't buy such food, or grow or produce, maybe it's time to make room on your shopping list.

Olives and Olive Oils

Olive trees are native to the Mediterranean and provide staple consumption for the majority of people in the area, and a source of work and income for olive farmers and oil producers alike.....a way of life that has existed for ancient Greeks to the Roman Empire and beyond.

The great thing about Olive oil is contains mainly Oleic Acid that as a Monounsaturated fatty acid escapes the Free radical damage that other fats face and can be therefore better for health, especially in relation to heart health.

Research has highlighted the benefits of a high consumption in diets of foods containing Monounsaturated Fatty Acids, including benefits for healthier Cholesterol levels as well as impacting on DNA oxidation, insulin resistance and inflammation and also potential benefits at reducing stroke incidents in older patients.

High quality Extra Virgin Olive oil from the region has been linked with high level's of Polyphenol's, Phytonutrients that can have potential anti-cancer benefits.

Mediterranean Fruits and Vegetables

With an almost perfect climate that surrounds the Mediterranean sea it's no wonder a wide variety of fresh, locally grown fruits and vegetables are in abundance and part of everyday life for those in the area.

Tomatoes are a staple in Mediterranean food intake, a fruit rich in Vitamin C and Vitamin A, they also contain potentially beneficial and extensively researched Carotenoid, Lycopene. It is believed that Lycopene acts as an important antioxidant to protect cells, lipids and DNA from damage from Free radicals, protection that might ultimately help reduce risk of cardio vascular disease (CVD) and promote better heart health in a well balanced diet, as well anti cancer links, especially prostate cancer.

Peppers (Bell Peppers)

High in Vitamin C , Vitamin B6 and Folate, high consumption within the Mediterranean diet can have an influence on reducing homocysteine levels that is most readily associated with damage to blood vessels and increased damage to the heart and risk of chronic heart problems as well as stroke.

Peppers also contain good quantities of dietary fibre, which as discussed previously can help with cholesterol levels, another risk factor in heart health.

Garlic, a staple food addition in the region

Garlic

Garlic is an important addition to much Mediterranean food, and it's key raw ingrediant, diallyl disulfide have been linked to lowered blood pressure and better conditions for heart health, as well as having potential anti cancer properties as part of a well balanced diet, especially the Mediterranean diet model.

Pomegranate

 Though originating from Iran and important to Middle Eastern culture even today, Pomegranates are an important fruit in Mediterranean culture, to the ancient Greeks, the pomegranate was the symbol of love, as well as being an important ingredient in dietary intake. And the Pomegranate has gained popularity in modern western society after much research highlighted it's antioxidant qualities and potential benefit for health in a well balanced diet.

Rich in Vitamin C, Vitamin A, Vitamin E and Folic Acid, Pomegrantes are now well known for their potential antioxidant prowess, like Green Tea, Grapes and Red wine, with some research now pointing to pomegranate inhibiting the spread of some cancers.

Juice, salads, sweets, stews...endless uses for this super food

Nuts

Tree nuts such as walnuts, almonds, pecans and hazelnuts are common place in Mediterranean areas and have for long been associated with consumption in the area.

Not only do nuts of this type contain unsaturated fatty acids, but also Vitamins and Minerals such as Vitamin E, Zinc, magnesium, calcium and potassium as well as Protein, dietary fibre and important Amino Acids such as Arginine, which when combined with a well balanced diet, such as a strict Mediterranean diet have had a positive affect against insulin resistance and inflammation common in Metabolic Syndrome that can increase the risk of cardio vascular disease and some forms of cancer and stroke.

Nut consumption as part of a well balanced diet, exercise and healthy outlook may also play a part in potentially helping to balance blood sugar and impact on negative weight gain and obesity.

Walnuts are believed to have the most benefit of all the tree nuts with potential positive effects on CVD, cancer and diabetes.

Walnuts...the king of the nuts

Fish

With such a huge expanse of coast line surrounding Mediterranean countries, it's hardly surprising the role that fresh fish plays in the daily lives of millions of people and had done for thousands of years.

With fresh fish as a staple part of any diet, especially in Mediterranean dietary culture comes the consumption of possible above average intake of Omega-3 fatty acids. Bass, sturgeon, mullet, whiting, tuna and many other fish common to the region are part of the catch of many local fishing boat in the med, and the this abundance of beneficial Omega-3 fatty acids as part of a well balanced diet such as a strict Mediterranean approach may impact positively on diabetes, heart health, age-related blindness, and also potentially boosting mental performance.

In more western countries, Omega-3 fatty acids could be more readily available from fish stock common to us, such as Trout, Wild Pacific Salmon, Sardines or Pilchards, Mackerel and kippers.

A Mediterranean salad Nicoise reflects the region in all it's glory

Red Wine

Famous wine regions such as France, Italy, and Spain boarder much of the Mediterranean and the production of Red Wine is on a legendary scale, and has been for many thousands of years...well, as long as people wanted to party and get merry!

As much that is produced for export around Europe and the rest of the world for us all to taste the benefit, like the foods of the region, wine is part of an age old culture and tradition of daily life dating back long ago, and it's regular consumption.....that's moderate consumption, usually with meals in Mediterranean areas has been associated with some potential benefits for health.

Red wine contains Phytonutrients or Polyphenols, the most researched of these is Resveratrol, which researchers have highlighted for it's potential anti cancer abilities, prevents age related impairment, have a positive impact on obesity, it's anti-inflammatory, antioxidants affect that can at the same time increase blood flow and overall further reduce the risk of Cardio vascular disease (CVD), and may have potential benefits in regards Metabolic syndrome.

Those first wine producers were on to something special

The benefits of Resveratrol have now found their way into supplement form for those who don't consume alcohol as found in wine. Supplement use is increasing rapidly around the world as researchers highlight very specific nutrients and compounds found in foods and plants that can be consumed by all when put into supplemental form even if food habits don't change, or as the more beneficial approach, whilst making dietary changes to increase more beneficial elements into our diets naturally to reap the benefits the researchers have highlighted.

Of the recent Resveratrol supplements to come on the market, Resveratrol Complex from Viridian is a good introduction into this market.

The Simple Life

But best of all is try a glass of red wine with your meal, or maybe Purple Grape Juice as an alternative, but make sure those meals are well balanced, with a greater variety of fresh produce as is the way with the Mediterranean diet, with greater emphasis on colourful fresh fruits and vegetables, oily fish, beans, nuts and the wondrous olive oil.

Overall, it seems that the important b-word that links many of these dietary elements consumed in the Mediterranean is their Anti Inflammatory nature to supress damage caused by an overload of processed and manufactured foods and poor lifestyle habbits that create inflammation, seen by many researchers as the root cause of most common chronic illness and disease such as Cardiovascular diesease and Cancer and the general affects of Aging.

This way of eating is a way of life to the people of the Mediterranean, from the Ancient Greeks of the first Olympic games, to the might of the world changing Roman Empire to today's tradesmen, busy fishing boats and rustic farm and villages of hot sunny towns and cities, it is part of their culture and history, provides them with jobs, money a roof over the heads for their families and a simple, easy, well balanced diet that is truly appreciated by those in the region.

And because of it's potential health benefits, and the first hand insight these people have provided the rest of the world, especially in the West, many more people looking to have a positive impact on their own health, have now been shown the way.

Now time for some olives and a glass of Red!

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and learning about the Mediterranean diet and other wonderful foods and how you can incorporate them into your daily diet, come and visit me at the SoOrganic Greenwich Clinic.

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Beauty Only Skin Deep.......Not Likely!

Super Foods, Super You, Super New Year

Food and Healthy Skin. How does it work.

With the year almost over, the festive season is upon us all as is the propensity to overindulge, whether that be any office Christmas party you can get into (even if it’s not your office), or the ability to eat the equivalent of three days food in a few hours on Christmas day. Come what may, with cold and flu abound and dark days keeping us in more than we get out, our outward appearance will start to suffer, but not before inwardly we feel the strain.

What we eat and how we feel on the inside will be reflected by how we look on the outside. As our body suffers inside, so will our skin, the bodies largest organ, along with our hair, nails and teeth, that’s why the importance of enjoying a healthy, happy balanced diet is of great significance at not only this time of year, but all of the year, all of the time.

Our skin, our hair, teeth and nails are like the Human passport, identifying to ourselves and others the reflection of what is happening internally.

Keeping that passport ship shape and in good order all year round should be top priority, and with it comes the responsibility for it’s up keep.

Healthy body less wrinkles?

In terms of our body, with overindulgence, this, or anytime of the year comes with it the chance of too much sugar, the wrong kind of fats, a little more salt than is required, the affects of alcohol, cigarette smoke (passive or otherwise), it will always be of vital importance to counteract the things we don’t always require in the body with plenty of super nutrients that we do need and the body will be thankful for, and which ultimately will be reflected in how we look and how we feel.

Cells: The importance of life inside and outside the body

The smallest living organisms in our body, cells are the building blocks of organs and tissue, our skin, our hair, teeth, nails, all of which reflect different needs for different nutrients to assist in their growth and regeneration.

 Nutrients of Health Beauty From Within

Nutrient-rich foods are the basis of good health, food for our cells for creation and protection, if we lack these important nutrients from our diet, we compromise the body by not providing for these important cells that are integral to our skin health, hair, teeth, nails, which will become undernourished and unhealthy.

In the wider perspective, with poor intake of nutrients cells function at a lesser capacity, with no protective shield,potentially harming cells function, and our poor energy, vitality and capacity to rid ourselves of harmful waste will eventually impact on our outwardly appearance.

Balanced Nutrient dense diet is best approach

Nutrients that may assist with cell protection and regeneration are many and varied, but in recent years it has been the concept of Superfoods and their specific nutrients that may not only assist physical functioning and protection against illness and disease, but help promote health on the outside, the Beauty Super-Foods!

Nutrients:

   

ALA: Alpha-Linolenic acid, a Omega 3 fatty acids found in many plant based foods such as Cauliflower, Cabbage, Broccoli, Brussels Sprouts, Squash, Spinach Kale, Strawberries, and especially Walnuts and Flaxseeds (try ground Organic flaxseeds sprinkled on muesli, porridge or fruit salad in the Morning) which are the best sources of ALA, which is essential for the body, playing an important role in the structure and function of skin cells.

ALA enables and controls water permeability, important for strength and elasticity of the skin. Omega 3 Fatty Acids inhibit inflammation, which ALA can help reduce such reactive response in skin and various skin conditions and keep skin cells functioning normally.  

Broccoli a great Healthy all-rounder

Organic Berries important in Healthy diet

Omega 3 Fatty Acids: Other than plant sources, seafood contains the best source of Omega 3 fatty Acids which are (EPA, DHA, DPA and ALA), which can be found in Wild Salmon, Sardines, shrimp, Tuna and cod for example. These nutrients produce cell membranes with good fluidity that help promote life, energy, strength and protection of calls to perform at optimal levels, helping skin fight inflammation, heal itself, repair itself, become stronger and help us look and feel better.   

Wild Salmon great for healthy skin.

Sardines a great source of Omega 3

Vitamin E: Helps protect the skin from UV light (ultra violet radiation) damage, with the right nutrients from the right foods helping to protect the skin. Foods such as Nuts such as Almonds and the less acidic and wonderful Hazelnut, sunflower seeds, spinach, olives, Kale, Kiwifruit, Tomatoes and Blueberries to name but a few. Vitamin E works alongside other nutrients such as Vitamin C to help promote better health and ward away illness and disease. 

Kale and Tomatoes, both with benefical Vitamin E

 nuts great for  Vitamins and Minerals

Vitamin C: Helps with making vitamin E a more affective nutrient to protect and enhance cells, helping to protect the DNA of cells from damage. It’s best sources are parsley, Avocado, Broccoli, berries such as Raspberries and Strawberries. Brussels Sprouts, Kale, Kiwi Fruit, Cabbage and Tomatoes to name a few. Why not try and Avocado and Berry smoothie for a skin boost: 

Kiwi Fruit a very good, cheap Vitamin C boost

Brusel Sprouts, Vitamin C and great all year round.

Fresh Berry & Avocado Smoothie: 

Health Avocado and Berry Smoothie

1 Ripe Avocado, 1 organic banana, hand full of ice, fresh frozen mixed berries,or in summer, organic or garden berries, juice of 1 pomegranate, Good amount of Cucumber, 2 sticks of celery and a handful of spinach (organic if possible). 

Blend up, smooth, drink up, Great! 

Vitamin A: Importantly, Vitamin A is needed to assist in maintaining the normal structure and function of the epithelial and mucosal tissues, as found in many areas of the body, including the skin. Try a good Organic selection of Vitamin A rich foods such as Carrots, Spinach, Kale, Broccoli, Tomatoes, and wonderful skin friendly Cucumber to name just a few. 

 Carrots. Variety of colour in diet is good

Spinach for Popeye more than a muscle builder!

Cucumbers: Great all-rounder for skin health and a wonderful food.  Eaten organically, Cucumber contains Phyto-nutrients such as Caffeic Acid that helps reduce inflamed skin. Cucumber also contains the essential skin mineral, Silica, the essential component of Collagen in the skin. Adding Cucumber to your morning juice or smoothie could be an interesting addidition. Not only are Cucumbers high in Vitamin C, it’s high water content assist us and our skin keep hydrated. 

Cucumber great in salads......

Really Great as a healthy Juice too!

Vitamin B6: Skin Inflammation becomes more common the less Vitamin B6 in the diet. It is believed that this important nutrient assists body tissue and cells repair and regenerate quickly. The Skin is the first organ to reflect deficiencies such as with low Vitamin B6, for instance in the formation of Eczema. Try good organic quantities of Spinach, Garlic, Cauliflower, Kale, Watermelon, Turmeric and lettuce. 

 some watermelon not only lovely but healthy too!

No diet is complete without Garlic

Biotin: Involved in the process of Sugar and fat metabolism, biotin processes sugar into energy, it also acts as precursor for Fat production in the body, which is critical for skin cells as their end life is short and need to be replaced quickly and often for skin to replenish and restore itself. Good for sources of this nutrient include Eggs, Almonds, Peanuts, Carrots, Avocadoes, Walnuts. Wild Salmon and Bananas. 

 eggs great source of Biotin

Bananas, great in everyday eating plan

Keep Hydrated with filtered or ionised water

Water: Filtered or ionised, Good Hydration with quality water source is essential for skin health, try for at least

1 litre per day plus other fluids such as herbal tea and amounts of green tea.
Try to avoid large amounts of Fizzy drinks, milk drinks
and too much coffee.

 

 

 

 

Skin Deep?

If after this run through of the nutrients that may assist through their regular consumption better health on the inside, reflected by how we look on the outside, that you are still a ‘beauty only skin deep’ kind of person, then at least think of cutting out the sometimes harsh and harmful conventional ingredients of beauty products and consider a conscious, confident, natural approach.

Why not try leading organic skin care and Lifestyle retailer, So Organic for their relevant choice of the Natural approach to skin health and appropriately, Skin Food, By Weleda

Keep out the winter cold and feed your skin

Fantastic at Feeding the skin especially in the cold winter months.

Weleda Skin Food is a nourishing and hydrating treatment for the whole body, especially hands, feet and elbows. This marvellous intensive moisture cream is a backstage beauty secret and been around since 1926.

Made with organic sunflower seed oil, and extracts of wild pansy, chamomile, calendula and revitalising rosemary extract to perk up tired skin, it is a great rescue remedy for lack-lustre or generally undernourished complexions. 

                                                     
 Try leading Organic Lifestyle Retailer So Organic Greenwich, in Royal Greenwich London for this great, value for money product and other information on Organic natural skin care that avoids the use of all those ingredient nasties that can be found in many skin care products and could potentially impact on your health.

So Organic Greenwich