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Lee Holmes: nutritionist reveals what to eat and drink to maintain healthy, glowing skin

A nutritionist has revealed what she eats and drinks every day to preserve her age-defying, radiant skin.

The Australian diet coach Lee Holmes builds her meals around brightly colored foods such as berries, kale and turmeric, which detoxify the body and reduce inflammation, making the skin clearer and healthier.

Share her secrets on lifestyle blog Give your life more energy, Mrs. Holmes, who lives in Sydney, revealed that she drinks at least 1.5 liters of water every day and keeps her caffeine intake to a minimum by exchanging coffee for ginger or dandelion tea.

She eats fish every day on fatty acids and Omega-3, which keep fine lines and wrinkles at bay, and snacks on nuts, seeds and beans whenever she can to maintain a healthy gut and supple, hydrated skin.

Sydney nutritionist Lee Holmes (photo) has revealed what she eats and drinks every day to preserve her age-defying, radiant skin, including fish, dandelion tea, and brightly colored foods such as berries and kale

Sydney nutritionist Lee Holmes (photo) has revealed what she eats and drinks every day to preserve her age-defying, radiant skin, including fish, dandelion tea, and brightly colored foods such as berries and kale

1. PUT YOUR GUT FIRST

Cruciferous vegetables such as broccoli and cauliflower, fermented foods such as sauerkraut and fiber-rich fruits such as oranges and pears help to keep good bacteria in the gut, which is essential for radiant skin.

Sipping active tonics such as kombucha and soothing herbal teas such as ginger, lavender and fennel is a good way to make your bowels happy and your skin healthy from the inside out.

2. UP-UP OF OMEGA-3s

Fish such as salmon, mackerel and sardines are rich in Omega-3 fatty acids, which reduce inflammation and protect the health of cell membranes, delaying the development of fine lines, wrinkles and acne.

Walnuts, linseed, chia and hemp seeds are also good sources of Omega-3 that contribute to radiant skin.

Fish such as salmon, mackerel and sardines are rich in Omega-3 fatty acids, which reduce inflammation and protect the health of cell membranes, delay the development of fine lines, wrinkles and acne

Fish such as salmon, mackerel and sardines are rich in Omega-3 fatty acids, which reduce inflammation and protect the health of cell membranes, delay the development of fine lines, wrinkles and acne

Fish such as salmon, mackerel and sardines are rich in Omega-3 fatty acids, which reduce inflammation and protect the health of cell membranes, delay the development of fine lines, wrinkles and acne

3. CARE FOR YOUR LIVER

To have radiant skin, you must first have a healthy liver, which is essential for detoxifying the body and balancing hormones that can cause damage to complexions if they are not properly seated.

Hormonal imbalances, in particular excess estrogen or testosterone, often manifest as painful acne along the chin and jaw line.

Cruciferous vegetables such as brussels sprouts, broccoli and cauliflower, as well as arugula, cabbage and kale, contain compounds that naturally support liver detoxification.

Cruciferous vegetables such as brussels sprouts, broccoli and cauliflower, as well as arugula, cabbage and kale, contain compounds that naturally support liver detoxification and improve the appearance of the skin

Cruciferous vegetables such as brussels sprouts, broccoli and cauliflower, as well as arugula, cabbage and kale, contain compounds that naturally support liver detoxification and improve the appearance of the skin

Cruciferous vegetables such as brussels sprouts, broccoli and cauliflower, as well as arugula, cabbage and kale, contain compounds that naturally support liver detoxification and improve the appearance of the skin

4. CHECK DEFICIENCIES

The condition of your skin is a good indication of your overall health, so if you lack essential nutrients, your skin will probably look dull and lackluster.

Vitamin A and zinc deficiencies are directly linked to poor skin health, as both are essential for healing, immune regulation and detoxifying the body.

Nuts, seeds, shellfish, red meat and legumes are all rich sources of zinc, while orange vegetables such as sweet potato and carrots and dark vegetables such as kale, spinach and Swiss chard are excellent for vitamin A.

5. EAT BRIGHT COLORED VEGETABLES

Inflammation contributes significantly to dull, dry and problematic skin, which means that eating a diet rich in anti-inflammatory foods is the key to improving your natural shine.

Fruits and vegetables rich in color such as kale, berries and legumes are excellent anti-inflammatory agents, along with turmeric, an Asian herb rich in curcumin, one of the strongest antidote to inflammation.

Brightly colored fruits and vegetables such as kale, berries and legumes are excellent anti-inflammatory agents, which enhance the natural glow of the skin

Brightly colored fruits and vegetables such as kale, berries and legumes are excellent anti-inflammatory agents, which enhance the natural glow of the skin

Asian herbal turmeric is one of the strongest anti-inflammatory agents

Asian herbal turmeric is one of the strongest anti-inflammatory agents

Brightly colored fruits and vegetables such as kale, berries and legumes (left) are excellent anti-inflammatory agents, which improve the natural shine of the skin, just like the Asian herbal turmeric (right)

6. REDUCE CAFFEINE AND ALCOHOL

When it comes to skin health, Holmes reminds that it’s not always about what we eat, but what we don’t do.

Excess alcohol, caffeine, refined sugar and dairy products all affect the appearance of the skin, making your natural shine dull.

Although it is completely impossible to remove it from your diet, reducing your alcohol intake and exchanging one of your daily ginger or dandelion tea coffee is a noticeable difference over time.

7. DRINK MORE WATER

Staying hydrated is the key to maintaining a healthy, fresh glow and helping the body process and absorb nutrients from the food we eat.

Mrs. Holmes recommends drinking a minimum of 1.5 liters of water a day, and more if you exercise or breastfeed.

Inside the Lee Holmes pantry

Spices and taste

‘I make sure you always have taste providers at hand, such as ginger, wheat-free tamari, seaweed, tahini, spices, cocoa beans and coconut flakes.

‘Onions and garlic, both of the Allium genus of plants, are two of my favorite flavor accompaniments to use in cooking. They not only play an important culinary role; they also offer an abundance of health benefits. “

Nuts and grains

‘Grains and seeds are among the most affordable ingredients that you can add to any meal. I use brown rice, quinoa and buckwheat to make firm and nutritious dishes.

‘Every grain is versatile, budget-friendly and will last for months if it is sealed in a pot. To make a dish full, add some brown rice to make it serve a larger group of people AND make it more affordable. “

Canned food

‘From pasta sauces to vegetable trays and soups to stews, there is no limit to what a familiar can of tomatoes can do. They add a rich taste to meals and are extremely versatile. When you transform a roast into a stew or turn unused vegetables into a pasta, canned tomatoes are your go-to. “

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