{"id":15870,"date":"2019-10-21T18:55:31","date_gmt":"2019-10-21T18:55:31","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=15870"},"modified":"2019-10-22T17:27:47","modified_gmt":"2019-10-22T17:27:47","slug":"meal-plan-for-skin-repair","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/meal-plan-for-skin-repair\/","title":{"rendered":"5-Day Meal Plan For Skin Repair & Cell Renewal"},"content":{"rendered":"Jessica Bippen, MS, RD<\/a>, teaches us how to eat our way to a better complexion with a weekday meal plan for skin repair.<\/em>\r\n\r\nThere’s only so much that lotions, creams, and serums can do for your skin without addressing how you\u2019re nourishing your body from the inside out. Nutrition plays a vital role in skin health, especially in regards to skin repair and cell renewal. The epidermis (the skin’s outermost layer) renews itself every 27 days, wherein superficial cells are replaced by new ones. As we age, this process of cell renewal slows. However, if we nourish our body with the proper nutrients, we can enhance this process. Here’s how.\r\n

Why this meal plan?<\/h2>\r\nThere are many factors that each play a role in how well you age\u2014one of them being your skin’s ability to repair itself at the cellular level. When nutrition is lacking and harsh environmental conditions like pollution, smoking, and excessive sun exposure are present, the skin shows noticeable signs of aging. On the other hand, when you limit those stressors and focus on nourishing your body with skin foods<\/a>\u2014those packed with antioxidants, healthy fats<\/a>, water, and essential nutrients like omega-3s<\/a> and vitamins A, C, and E\u2014your skin has an easier time repairing the damage it encounters regularly. In turn, your skin stays hydrated and glowing<\/a>, and isn\u2019t as quick to show inevitable signs of aging like fine lines and wrinkles<\/a>.\r\n\r\n\"Fruits,\r\n

Top Foods For Skin Renewal & Cell Repair<\/h2>\r\n

Avocado<\/h3>\r\nThis vibrant green fruit is an excellent source of healthy fats<\/a>, which are incredibly important for keeping skin supple and hydrated. They’re also a good source of vitamin E, an antioxidant that helps protect skin cell membranes from oxidative damage.\r\n

Berries<\/h3>\r\nThe star vitamin in blackberries, blueberries, raspberries, and strawberries is vitamin C. In addition to having pro-aging benefits<\/a>, vitamin C also acts as an antioxidant that can help reduce inflammation<\/a>. Berries are also good sources of other vitamins, minerals, and nutrients<\/a>, including phytochemicals that protect and support the health of skin cells. Ellagic acid, an antioxidant found in strawberries, has been shown to protect the elastic fibers that keep skin from sagging.\r\n

Nuts and Seeds<\/h3>\r\nAlmonds, pumpkin seeds, and flax are only a few varieties of nuts and seeds. They’re packed with healthy fats<\/a>, vitamin E, and minerals such as zinc<\/a> and selenium. As mentioned earlier, healthy fats are terrific for moisturizing your skin, while vitamin E helps protect your skin from oxidative damage. Next, zinc and selenium are essential for skin health and function<\/a>. They also bind to and remove toxins in the body that trigger breakouts.<\/span>\r\n

Bell Peppers<\/h3>\r\nThese vibrant, crunchy peppers are an excellent source of beta-carotene, which your body converts into vitamin A and helps regulate new cell growth. Bell peppers are also an excellent source of vitamin C<\/a>, which is necessary for generating collagen<\/a>.\r\n

Sweet Potatoes<\/h3>\r\nJust like bell peppers, sweet potatoes are also an excellent source of beta-carotene. Beta-carotene is part of the carotenoid family, which keeps your skin healthy by protecting skin cells from sun exposure<\/a>. It may help prevent sunburn<\/a>, weathered skin, and cell death.\r\n

Salmon<\/h3>\r\nFatty fish such as salmon are an excellent source of omega-3 fatty acids, which are important for maintaining skin health and keeping skin moisturized. Research<\/a> shows that omega-3 deficiencies can cause dry skin<\/a>. Another study<\/a> found that omega-3 polyunsaturated fatty acids show potential to protect skin from overexposure to UV radiation. UV exposure is a leading factor in nearly all skin concerns including dryness and dullness, redness and inflammation, and aging and acne<\/a>.\r\n

Green Tea<\/h3>\r\nGreen tea may protect the skin from cellular damage and aging. The beneficial compounds in green tea are called catechins<\/a>, which work to improve the health of your skin by protecting against sun damage and improving the moisture, roughness, thickness, and elasticity of your skin.\r\n\r\n\"\"\r\n

Weekday Meal Plan For Skin Repair<\/h2>\r\n

Monday<\/h3>\r\n