Kaela Glasbrenner is someone I stumbled upon a while ago and instantly fell in love with her beautiful aesthetic and truly joyful instagram account. But on top of that, I was so eager to collaborate as one of her passions is nutrition to create a healthy and thriving body and lifestyle.
With all of her knowledge gained through studying Nutritional Science, I really wanted to get her tips for food sources that would enrich, not only our bodies, but our skin as well.
In the words of Kaela Glasbrenner -
BEAUTY STARTS FROM THE INSIDE
Our gut health plays an important role in the proper functioning of our immune system and overall health.
Both the skin and the gut are neuro-immuno-endocrine organs that communicate with the nervous system, endocrine system and immune system. Skin conditions can manifest as a result of stress, inflammation and hormone imbalances, which are a result of inflammation in our gut.
Our immune system requires a balance of pro-inflammatory and anti-inflammatory signals and molecules in response to internal and external environmental changes. However, this tight balance can shift and alter the composition of our gut microbiome, leading to inflammatory skin diseases such as dermatitis, acne and other chronic diseases.
What we eat plays a major role in our gut health and the diversity of our gut microbiome. The Western Diet dominates our society and contains high intakes of meat, processed foods, fat and sugar, and a low intake of fruits and vegetables. To support our gut and diversity in our microbiome, a diet rich in whole-grains, fruits, vegetables, nuts, seeds and fermented foods creates the optimal conditions for our microbiome to flourish and for our gut to remain healthy.
Dietary fibre is an important energy source that feeds our microbiome. Fibre produces metabolites such as short chain fatty acids, which play a key role in regulating our immune system. A diet low in fibre shifts the gut microbiome into producing less favourable substrates, which can lead to the development of many chronic diseases and gut inflammation. A diet rich in whole-grains, legumes, nuts, seeds, fruits and vegetables is rich in fibre.
Our skin is rich in zinc, it contains approximately 20% of the body's total. Zinc protects our skin against UV radiation and promotes wound healing. There is also evidence to suggest it may have a protective effect against free radical generation and oxidative stress, which can lead to conditions such as acne and rosacea. Good food sources include whole-grains, legumes, nuts and seeds.
The skin contains high concentrations of Vitamin C to stimulate collagen synthesis and to promote protection against UV damage. It is also reported to have anti-ageing effects. A study found improved skin elasticity, facial wrinkling, roughness and colour with an increased consumption of fruits and vegetables. Good food sources include oranges, lemons, papaya, strawberries, lychees, broccoli, kiwi, kale, yellow peppers and cherries.
Vitamin E is an antioxidant that is essential for the maintenance of healthy skin. It plays an important role in protection against UV damage, promotes wound healing and it may also have anti-inflammatory effects. Vitamin E works well in conjunction with Vitamin C. Good food sources include avocado, broccoli, green leafy vegetables and sunflower seeds.
ESSENTIAL FATTY ACIDS
Omega-3 and omega-6 fatty acids are the two classes of essential fatty acids that our bodies can't produce so we need to obtain them in our diet. They play a crucial role in the structural integrity and barrier of our skin, whilst also having an anti-inflammatory response. Higher intakes of essential fatty acids have shown to reduce dry skin, skin thinning and skin wrinkling. Good food sources include chia seeds, hemp seeds, flax seeds, walnuts and plant oils.
HEALTHY SKIN TIPS
No single nutrient or vitamin will give you the skin of your dreams. However, consuming a diverse diet of whole-grains, legumes, nuts, seeds, fruits and vegetables will nourish and provide your body with all the essential nutrients and vitamins it needs to flourish. A healthy gut will leave you feeling beautiful on the inside and outside.
My tips are to aim for at least 30 different plant foods each week, drink plenty of water, swap out some meat dishes for tofu or tempeh and limit your intake of alcohol and sugary drinks.
KALEA'S BARE FAVOURITES
Discover more about Kaela's best loved Multivitamin Creme and Dew Drops through the collection.
If you want to follow along with Kaela for some beautiful inspiration and healthy insights, you can find her via @kaelaglasbrenner.