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Beautiful skin starts from within.

After researching skin health extensively and helping clients transform their complexions, I've uncovered the core principles of maintaining healthy, glowing skin through nutrition.

Read 🔽 below! 

🌟 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Achieving Radiant Skin Through Nutrition

• Article Explained Simple: Top Nutrient for Clear Skin

• Top 3 Habits for Gut Health

• Fresh Mediterranean Protein Salad Recipe

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Achieving Radiant Skin Through Nutrition

Skin health reflects overall internal health. Our skin renews itself every 28 days, requiring specific nutrients to maintain its structure and function. Understanding this process helps us make better dietary choices.

Collagen production requires vitamin C and protein. Your body cannot build new skin cells without adequate protein intake. Aim for lean protein sources at every meal. Foods rich in vitamin C like bell peppers, citrus fruits, and strawberries support collagen synthesis.

Omega-3 fatty acids maintain skin barrier function. These essential fats help skin retain moisture and reduce inflammation. Cold-water fish, chia seeds, and walnuts provide excellent sources. Consider supplementing if you don't eat fish regularly.

Antioxidants protect skin cells from damage. Vitamins A, C, and E work together to neutralize free radicals that accelerate ageing. Colourful vegetables and fruits provide these nutrients naturally. The deeper the colour, the higher the antioxidant content.

Water intake directly affects skin appearance. Proper hydration helps transport nutrients to skin cells and remove waste products. Aim for at least 2-3 liters daily. Monitor urine colour - pale yellow indicates good hydration.

Make sure to take in enough salt and other electrolytes as well. Actual dehydration doesn’t result from not drinking enough water, but not having enough Sodium, Potassium and Chloride.

Zinc plays a crucial role in skin repair. This mineral supports new cell production and helps control oil production. Include zinc-rich foods like pumpkin seeds, lentils, and oysters in your diet regularly.

Blood sugar control impacts skin health significantly. High sugar intake causes glycation, which damages collagen fibres. Limit refined carbohydrates and focus on whole food sources of complex carbs.

Sleep quality affects skin renewal. During deep sleep, your body produces growth hormone, essential for skin repair. Prioritize 7-9 hours of quality sleep nightly for optimal skin health.

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Top 3 Habits for Gut Health

1. Meal Time
   
   Meal timing consistency trains your digestive system.
   
   Eat at regular intervals each day.
   
   This establishes healthy gut motility patterns and optimizes digestive enzyme production.
   

2. Chew, Chew, Chew
   
   Chew thoroughly and eat slowly.
   
   Proper chewing reduces digestive stress and improves nutrient absorption.
   
   Take at least 20 minutes to finish meals.
   

3. Stress Management
   
   Practice stress management daily.
   
   High stress disrupts gut bacteria balance.
   
   Regular meditation, deep breathing, or gentle walking after meals support healthy digestion.

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Fresh Mozzarella Avocado Tomato Salad Recipe (makes 4 servings)

This protein-rich Mediterranean salad combines classic caprese ingredients with added protein sources for a complete meal.

I developed this recipe when looking for a filling lunch that didn't require cooking during summer months.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 320 kcal

• Protein: 22 g

• Carbohydrates: 12 g

• Sugars: 4 g

• Fat: 24 g

The Ingredients

• 300g fresh mozzarella, cubed

• 2 medium avocados, diced

• 400g cherry tomatoes, halved

• 200g white beans, rinsed and drained

• 100g arugula

• 1 small red onion, thinly sliced

• Fresh basil leaves

For the Dressing:

• 3 tablespoons extra virgin olive oil

• 2 tablespoons balsamic vinegar

• 1 tablespoon Dijon mustard

• 1 clove garlic, minced

• 1 teaspoon honey

• Salt and pepper to taste

The Instructions

• Prepare Vegetables: Halve cherry tomatoes. Dice avocados just before serving to prevent browning. Slice red onion thinly. Drain and rinse white beans.

• Make Dressing: Whisk olive oil, balsamic vinegar, and Dijon mustard. Add minced garlic and honey. Season with salt and pepper. Mix until well combined.

• Assemble Salad: Layer arugula as base in large bowl. Add tomatoes, mozzarella, avocado, and beans. Top with red onion slices. Tear fresh basil leaves over top.

• Finish and Serve: Drizzle with dressing just before serving. Toss gently to combine. Serve immediately.

Best eaten fresh, but components can be prepared ahead and assembled just before serving. Store dressing separately.

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