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      Feed Your Skin: How a Healthy Diet Can Improve Your Complexion

      What we eat directly impacts the health and appearance of our skin, and issues like acne, rosacea, psoriasis, eczema and signs of ageing can most often be linked to nutrient deficiencies and poor gut health. When we nourish our bodies, we are literally feeding our skin. If you want that elusive “glow,” we recommend you start from within. Here are a few specific nutrients that are particularly good for your skin:

      Vitamin C

      Vitamin C is a major cellular antioxidant and is important for collagen synthesis. Collagen is the most abundant protein in the body, and contributes to our hair, skin, nail and joint health, among other functions. Citrus fruits, parsley, broccoli and Brussels sprouts are a few wonderful sources of vitamin C we use prolifically at Bespoke. 

      Vitamin E

      This essential vitamin works in tandem with vitamin C as a major antioxidant, scavenging for free radicals and helping reduce signs of ageing. Vitamin E-rich foods include almonds, sunflower seeds, peanuts and leafy greens, like spinach and collard greens.

      Vitamin A

      Vitamin A is the precursor to Retinol, an important nutrient that our body cannot synthesize and helps prevent pigmentation of the skin and the appearance of wrinkles. Vitamin A is typically found in orange and red-hued vegetables like carrots, sweet potatoes, tomatoes and oranges. It is also found in egg yolks, liver and cheese.

      Pre and Probiotics

      Gut health is directly linked to skin health; in fact, our microbiome extends beyond our gut and is present on our skin as well, also known as our skin flora. This ecosystem of bacteria interacts with our gut and acts as a first line of defense from harmful bacteria and pathogens. When we consume pre and probiotic-rich foods, we are enriching our microbiome, and therefore our skin. Prebiotics can be found in fruits and vegetables like bananas, onions, garlic, asparagus and leeks; and probiotics are found in fermented foods like kimchi, sauerkraut and miso. The beauty products we use matter too; switching to non-abrasive, non toxic skincare products will help nourish the beneficial flora on our skin. 

      Essential Fatty Acids

      Found in fatty fish, flax seeds, walnuts, eggs, chia seeds and avocado, essential fatty acids are important to prevent wrinkle formation, improve collagen synthesis and protect the skin from harmful UVB rays, especially when paired with intake of antioxidant-rich Vitamins C and E. 

      In addition to nutrition, sleep, exercise and stress reduction are important for both the appearance and health of your skin, hair and nails. Our mission at Bespoke is to improve your life through food, and we mean it; our dishes not only will promote better sleep, more energy and stress reduction, but we hope the convenience of it all will too.

      Follow Along!