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How to eat your way to a clearer, brighter, younger skin!

This week Louise shares her expert advice on how to eat your way to a clearer, brighter, younger skin!
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Back in my early 20s my diet and lifestyle was dreadful. I was over weight, had horrific Acne, no energy and awful mood swings. This personal journey has led me to where I am today and to the U & Your Skin philosophy being born, sometimes you have to hit rock bottom to be inspired to turn things around.

Such a big part of our facial approach is based around your diet and your bodies ability to absorb good nutrients. We work closely with MsC qualified nutritional therapists to ensure our advice is up to date.

Here are the 11 top nutrients that you should be including into your weekly diet & what foods to reach for to ensure you get them ☺️

1. CATECHINS
May reverse the effects of sun damage by neutralising the changes that appear in sun-exposed skin.
Foods include: dark chocolate, green tea, cherries, blackberries, raspberries, plums, raw apples and pears.

2. FLAVONOLS
May reduce roughness in the skin and protect against sun damage.
Foods include: dark chocolate, blueberries, black & kidney beans, soybeans, eggplants and tomatoes

3. LYCOPENE
This phytochemical helps eliminate skin-aging free radicals caused by ultraviolet rays.
Foods include: tomatoes, watermelon, pink and red grapefruits, asparagus and red cabbage

4. NIACIN (Vitamin B3)
An anti-inflammatory, soothes irritated skin and red, blotchy skin.
Foods include: barley, bulgur, peas, tuna, salmon, anchovies, peanuts and chicken

5. OMEGA 3 FATTY ACIDS
Believed to stifle your body’s response to irritation and attracts water to skin cells to plump up the skin and reduce wrinkles.
Foods include: salmon, walnuts, flaxseed, tofu, shrimp, halibut and soybeans

6. RIBOFLAVIN (Vitamin B2)
Involved in tissue maintenance and repair and improves skin blemishes caused by rosacea.
Foods include: mackerel, trout, almonds, sesame seeds, cheese, dry roasted edamame and bran.

7. SELENIUM
Helps preserve elastin, a protein that keeps your skin smooth and tight.
Foods include: Brazil nuts, canned tuna, turkey, low-fat cottage cheese and oysters

8. VITAMIN A
Maintains and repairs skin cells, a deficiency may result in a dry, flaky complexion. Fights free radical damage that can prematurely age the skin and reduces the development of skin cancer cells.
Foods include: sweet potato, mango, spinach, cantaloupe, carrots and eggs

9. VITAMIN C
Essential to collagen production and the more collagen you have, the less creased your skin looks. May help repair and maintain DNA, basically bolstering cells’ ability to renew.
Foods Include: dark leafy greens, broccoli, peppers, strawberries and oranges

10. VITAMIN E
Protects skin cells from UV Light and other environmental factors that generate cell damaging free radicals. Its rich oils help protect against skin damage and premature ageing.
Foods include: olive oil, 100% whole wheat, kale, almonds, papaya and kiwi

11. ZINC
Contains anti-inflammatory properties and affects sebum production, a deficiency that may contribute to acne.
Foods include: oysters, walnuts, chickpeas, cashews, nonfat and low-fat plain yogurt and milk

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Information courtesy of Louise Thomas-Minns Celebrity Skin Therapist & founder of www.uandyourskin.co.uk