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Nutritionist reveals the food combinations to eat for glowing skin

Secrets to glowing skin: nutritionist reveals the food combinations she eats for a glowing complexion – including salmon and LIVER

  • Leading nutritionist Jessica Sepel has revealed food to eat for glowing skin
  • The 32-year-old told you to fill your plate with vitamin-rich foods
  • You should eat oily fish, citrus fruits, root vegetables, nuts and whole grains


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Clinical nutritionist Jessica Sepel has revealed the best food combinations to include in your diet for glowing skin.

Since the skin is the body’s largest organ, the 32-year-old recommends filling your plate with foods rich in vitamins.

To maintain a healthy glow, the founder of JS Health said you should consume fatty fish, liver and whole grains, as well as citrus fruits, root vegetables, nuts and sunflower seeds.

Australian nutritionist Jessica Sepel (pictured) recommends filling your plate with foods rich in vitamins for glowing skin

Australian nutritionist Jessica Sepel (pictured) recommends filling your plate with foods rich in vitamins for glowing skin

Fatty fish, liver and whole wheat

Fatty fish, such as salmon or tuna, liver and whole grains are rich in the powerful antioxidant coenzyme Q10 (CoQ10), which Jess said is a “fat-soluble vitamin-like substance” produced by the body and stored in adipose tissues.

The substance plays an important role in generating energy and is found in the outer layer of the skin which acts as an ‘initial barrier against oxidants’.

These foods are also high in omega-3 fatty acids that help reduce inflammation in the body.

Fatty fish, such as salmon or tuna, liver and whole grains are rich in the powerful antioxidant Coenzyme Q10 (CoQ10)

Fatty fish, such as salmon or tuna, liver and whole grains are rich in the powerful antioxidant Coenzyme Q10 (CoQ10)

Fatty fish, such as salmon or tuna, liver and whole grains are rich in the powerful antioxidant Coenzyme Q10 (CoQ10)

Citrus fruits, kiwis, tomato and bell pepper

Vitamin C in kiwifruit, peppers, citrus fruits and tomato is a powerful antioxidant that promotes collagen production.

According to Heathline, collagen is the main structural protein found in the body and is “one of the main building blocks” of skin, bones, muscles, tendons and ligaments.

As we age, the body slowly loses collagen and wrinkles begin to form.

Jess also said that vitamin C helps eliminate “free radicals” to alleviate skin aging.

What is collagen?

collagen is the most abundant protein in your body, accounting for about a third of its protein composition.

It is one of the main building blocks of bones, skin, muscles, tendons and ligaments. Collagen is also found in many other parts of the body, including blood vessels, corneas, and teeth

Collagen essentially provides structure to much of your body, including your bones, skin, tendons and ligaments

As we age, our bodies slowly lose collagen, resulting in sagging skin and wrinkles

Source: health line

Vitamin C in kiwis, peppers, citrus fruits and tomato is a powerful antioxidant that helps promote collagen production

Vitamin C in kiwis, peppers, citrus fruits and tomato is a powerful antioxidant that helps promote collagen production

Vitamin C in kiwis, peppers, citrus fruits and tomato is a powerful antioxidant that helps promote collagen production

Pumpkin, sweet potato, carrot, mango and papaya

Jess said certain fruits and vegetables such as pumpkin, sweet potato, carrot, mango and papaya are filled with the antioxidant B-carotene — the pigment that gives orange fruits and vegetables their vibrant color.

“Beta-carotene protects against pictures and has been shown to be successful in preventing UV-induced redness,” Jess wrote.

“In a study in healthy volunteers, oral beta-carotene administration for 12 weeks was performed and a reduction in UV-induced redness was shown.”

Sunflower seeds, almonds and spinach

It is also equally important to eat foods rich in vitamin E to protect the skin from UV rays.

Jess said this vitamin acts as an antioxidant and is found in almonds, spinach and sunflower seeds.

“The intake of natural vitamin E helps against the damage of quality fats in the body, which leads to cell damage and linked to skin aging,” she said.

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