Transcription
What if all those expensive creams, serums, and products you are putting onto your skin can also be substituted by something you can find in your kitchen?
Today, I'll show you how to eat and drink your skin care. Sounds ridiculous, I know, but it's basically very, very simple. The principle is using food to tackle certain skin issues that you might have or to gain results you want to achieve with your product. I feel like skincare cannot just be what we put on our skin. It has to start from the inside. For today's video, it's all about nourishing your body from within and using sort of foods that are going to target the issues that you might have with your skin. We're going to be talking about the food for a specific skin goal. And then later on, we're going to move on to natural sources of the famous cosmetic ingredients that you can find at your home. Then we're going to be talking about building your weekly menu based on your skin type and what you want to achieve with this menu. We're going to move on to the smoothies, or what I like to call them, skincare in a cup, which are so great if you just want a quick fix.
Okay, let's start with the foods for specific skin goals. Let's start with clear skin. I feel like that is the biggest skin goal that people usually have. Your goal is clear skin without breakouts, without hormonal acne. Your diet is such a big part of your clear skin journey. Your main focus should be food that reduce inflammation, regulate your hormones, and support gut health. The first food that is really, really important when it comes to clear skin is pumpkin seed. I love pumpkin seed. I love pumpkin seed oil. I love anything relinversial, but pumpkin seed, I eat them every single day. I'm going to also give you like examples of how you can implement these foods into your daily meal plan. Basically, pumpkin seeds are packed with zinc, or zinc; I'm not sure how you say this in English. It's a mineral that helps regulate the oil production and it's going to help you fight the acne-producing bacteria for your skin.
Besides pumpkin seed, we need a lot of gut-healthy food. And here the foods that you can take are kimchi, Greek yogurt. These are very, very good for your gut health. The probiotics really help help heal your gut. So, you really need this since most often the unhealthy gut is what's going to cause your skin to flare up. So you don't want that. You want the probiotics found in Greek yogurt to really help you fight that. A healthy gut means less inflammation and hence less flaring up on your face. Leafy greens, kale, arugula, spinach. They're natural detoxifiers. So they're going to really help detoxify your liver and clear out your entire system. They're going to take away all of those toxins that are usually showing up on your skin. So they are very, very good for you and for achieving clear skin. So pumpkin seeds I eat in my breakfast; make a toast and on top of my toast I sprinkle pumpkin seed. Greek yogurt I love to mix with chia seeds and bee pollen and take that as a snack. With leafy greens, I love to make big big salads as my lunch or dinner. Also what you can do is also integrate them into your breakfast. So on top of the toast that I make besides the pumpkin seeds I love to put some kale or anything that is green to really support that gut health that I was talking about.
Third tip is to drink a lot of spearmint tea. Tea has been proved to reduce hormonal acne in women. So during the breakout week, just drink one to two cups of this tea, and it should really help you out. Also, we're not just supposed to be, you know, intaking a lot of healthy foods; we're supposed to be cutting out the bad ones. So try to stay away from ultra-processed foods because these types of foods tend to really really like make your inflammation spike up, and you don't want that; they also spike blood sugar and overall they're not good for your health or for your skin health.
So we're moving on to the glowy, radiant skin. If you want your skin to look like you just slept 9 hours last night and drank like 2 liters of water, your skin is nice to you. You're radiant, glowy. You're just a glowing goddess. So, the key foods you're going to be taking are carrots, papaya, and mango. Why? Because these foods are packed with beta-keratin. And what this does is it turns into vitamin A in your system. Helps with the skin cell renewal and that is what is going to give you that glowy, radiant skin that you really want. It's also going to make you look very sun-kissed and nice. So, it's going to also give you a really nice tan. So, if you really want to get the most out of your glow and most out of these foods, you are going to pair them with some healthy fat. Why? Because your body needs a little bit of that fat to actually absorb all of those skin-loving stuff inside. What kind of food you're going to be pairing it with? You're going to be pairing it with avocado, with nut butter, with nuts, olive oil; anything that is considered a healthy fat is going to help this beta-carotene food to absorb better in your body, giving you this nice radiant skin. Avocados are also packed with vitamin E, and we just know how good vitamin E is for your skin. So, this is non-negotiable if you want that nice, beautiful skin. So, we're going to be talking about the smoothies later, but I just want to say how I use this. So, I do eat a lot of avocados. Like, I love avocado toast. I love putting them into my salads as well. I am not that keen on carrots. So, in order for me to force myself to kind of take the carrots and like to make the smoothies. So, I would make myself a glow smoothie as I call it. So, I use carrot, avocado, and some almond butter. Mix it up and drink that as a smoothie, and it's just going to give you the best skin ever.
So, next up is anti-aging or the Botox effect. And this is if you want the nice youthful look, you want to minimize the wrinkles, the pores, give your skin a lot of elasticity, stick up for this part. There are some foods that really support the firmness of your skin and give your skin elasticity. They are kind of packed with collagen. One of the best foods that you can intake here is bone broth. That is like a superfood when it comes to collagen. Guys, bone broth. Also good here is egg whites, um, fish oils. You can even take some supplements for the collagen production. I like to take a line; not sure if you pronounce it that right, but it's a supplement that helps promote the production of collagen in your skin, hence giving you the anti-aging effect. So, another crucial component that you really need is the vitamin C. Basically, no vitamin C, no collagen production, no firmness. So, we need a lot of vitamin C, and the foods that are really packed with vitamin C are, I mean, they're pretty standard. So, you're going to eat a lot of lemons, oranges, kiwis, and it's going to help you intake a lot of vitamin C into your body that's going to help build up the collagen in your system. Then, besides the collagen production, we also need food that are going to protect our skin from damage. And here's where the berries come into play, which is great because berries are so delicious and I love love love any sort of berries. And they're great for the smoothie. So, they're very easy to intake. So, you can take blueberries, strawberries, raspberries, anything that's going to help your skin be protected from the damage. Why? Because these foods are packed with antioxidants and they are going to help protect your skin from the damage and they're going to also keep you looking nice and fresh. And they're delicious. Come on. So, the goal here is not to freeze your face while you're young. The goal here is to help your body maintain the youth. You're going to help it produce a lot more collagen than it is right now with the junk food that you're intaking. And it's also going to give you a very nice healthy skin, and that is really priceless. I'll talk more on the smoothies later.
Now, we're going to move on to the next skin issue that we're going to deal with with food. We are going to eat our skincare. How? If your issue is you want to minimize the pores and have a less oily skin, let's dive into it. If your skin gets really oily and your pores are like visibly there, like they are screaming at you, "Hi, I'm here," there are certain foods that you can take to actually minimize that effect. And again, the wonderful pumpkin seeds. I love them. Like I love love love using pumpkin seeds. They're great as salad toppings, for the breakfast in the morning, like I said on my toast. They can be used on so many different things and they're a great snack. Like don't snack on those chips; snack on pumpkin seeds. Of course, not at huge amounts. You still need to have some dosage, but they're so much more healthy for you than those unhealthy snacks that you're taking in. So, first off, pumpkin seeds. Not only pumpkin seed, also chickpeas. So, you're going to be taking a lot of pumpkin seed, a lot of chickpeas because these are naturally packed with, like I said, what? Zinc. Zinc, however. So, they're going to help regulate the oil production on your face, so you're not going to be as oily, but also they're going to prevent the clogged pores, hence giving you a nicer, smoother skin. If your goal is to have less oily face and less clogged pores, less visible pores, you need to stop consuming so much oil. And you might not notice just how much oil you're intaking because you don't count them as oil. But anything that's deep-fried, it's very oily. It's very bad for those chips that you're eating or very deep-fried food. I'm sorry, but these are a no-go. You're eating a lot of bread, pastries, sugar; these are going to cause your blood sugar to spike. When your blood sugar spikes, your body naturally produces a lot more insulin to bring it down. When your body increases the insulin levels, that is when your skin produces much more oil. That not only means that you have excessive oil on your face, it means breakouts. It means clogged pores. So generally the white bread and sugar is not healthy in such huge amounts, and we're going to substitute that with whole grains. I'm talking quinoa, oats, brown rice. These are generally better for you because they don't spike up your blood sugar as easy as the white bread and sugar do. So they're going to cause you less inflammation and less breakout. So basically when your skin gets the information that it's well balanced, it does not produce too much oil and you get less oily and less clogged pores. Another great tip is to be intaking a lot of green tea. Green tea is so amazing for you. This specific case is great for you because it helps reduce the oil from the inside and also it has a lot of great antioxidants. So, it's so amazing.
Those are all the foods that are going to be helping you with the important skin issues. Now, we're moving on to the natural sources of like the big cosmetic ingredients, and you can find them in your kitchen basically. So, let's get into it. We spend so much money on cosmetic products. But the thing is that stuff that you buy that are like, you know, hyaluronic acid, ceramides, that can actually come from the food that you eat. So, let's break it down and let's keep it simple. So, hyaluronic acid is generally known to be making your skin very juicy, very radiant, very glowy, and it acts as if it's a sponge that kind of holds the moisture into your skin. This is so annoying. So, like a bone broth. So bone broth is such an amazing food for you. I started taking it recently and I really really love it. Not only is it good for your skin, it's good for your overall body and your health. So I definitely have a huge recommendation to start intaking bone broth. So bone broth is really rich in substances that your body needs in order to produce hyaluronic acid. More foods that actually support natural hyaluronic acid productions are carrots. We already mentioned carrots, but yes, carrots. So yeah, carrots, sweet potatoes, any root veggies, they're going to really support the HA production in your system. How does it work? So basically, drinking bone broth is going to help your body have those building blocks that it needs in order to produce that beautiful skin plumping magic, hence giving you the nice hydrated, radiant skin.
Next up is ceramides. And ceramides are generally used for skin barrier and protecting your skin. So if your skin feels very dry and very like dull, it's usually that you are missing ceramides. So they are the ones that lock in the moisture in your skin and they are the ones that are protecting your skin. So where you generally get them from are soy products, wheat germs, and whole grains. These foods contain natural phytoceramides and they help your skin stay strong, hydrated, and less irritated. So they basically like reinforce the outer shield of your skin, hence protecting your skin, giving you very strong, very durable skin.
Up is collagen. Collagen is what keeps your skin very youthful, very elastic, very firm. So how we actually build the collagen production in your body instead of wasting your money on products that you buy. Honestly, from my research, no product that you buy, like if you see a product that says contains collagen, that's going to do nothing for you. Like you cannot simply cannot like put collagen onto your face and then expect something to happen. Collagen needs to start from within. So this is why we need to intake this type of food so we can promote the collagen production. Again, this is pretty similar to the first topic. So a lot of bone broth, fish, and fish oils. These are the foods that really going to help your body produce more collagen and giving your skin that firmness. Basically, these foods give your body enough amino acids that are going to be helping your body produce more collagen; more collagen, firmer skin, better elasticity, no more lines, no more wrinkles. So, it's just amazing, amazing for you overall.
The next up, niacinamide. And this thing is just so amazing for your skin. I really love niacinamides and love using them simply because it's one of those products that is, you know, three in one. Basically, it helps with like evening the skin tone, the redness, oil production. So I love niacinamides and I really wanted to see like how can I maybe help my body to produce the same sort of effect, and I think I found a solution here. So let's dive into it. Like I said, niacinamide is like a multitasker. It fixes your skin in multiple ways. So how can we do this through food? The main thing here is that you want to be eating a lot of food that are high in B3 vitamins. So this is the crucial component here that's going to help you gain the same effects as you do from niacinamides. Why? Because vitamin B3 helps with redness and irritation. So, it calms down your skin, hence not having your skin be as red and as irritated as it would be. So, it also helps your skin not be as sensitive and also it keeps the moisture locked in. So, overall, it's a really really great vitamin that you really should be intaking. Not only that, but it helps with regulation of the oil production. If you're struggling with like a lot of built-up oil on your skin that clogs your pores, B3 vitamin is amazing for that. And the last thing that it's really really good for is, is of course that it evens out your skin tone which I really love. I love products that even out my skin tone. So I try to eat a lot of food that have the same effect because I feel like that is when you have that beautiful glowy skin and you can just go without your makeup and just have naturally perfect skin in a way. So it helps with dark spots, discoloration, and overall just gives you that nice dewy glowy look. So what kind of food should you eat in order to get the best benefits? The first thing is mushrooms. Mushrooms are really high in B3 vitamins. So, a lot of mushrooms is really good for you, especially if you're looking at a plant-based alternative. The next one is fish and specifically tuna or salmon simply because they are very high in omega-3. A lot of legumes like chicken, turkey; that is also where the B3 vitamin comes from. So, intaking a lot of this food will also help you with the niacinamide effect. From the next time you're making like a super stir-fry, toss in some mushrooms. They are such a superfood. Or if you're making a salad, you can always toss in some mushrooms. If you're making maybe a chicken salad, you have a chicken there. You have mushrooms. That is going to be your natural source of B3 vitamin and the niacinamide effect. So, if you love love fish, you can just prepare some salmon with some grilled mushrooms on the side. I also toss in some legumes like I don't know like black beans or or chickpeas, lentils, and that could be your nice niacinamide power pack meal that's going to give you the most effect out of this group.
Next up, we're going to be talking about how to build your own meal plan based on these super healthy foods for your skin. So, how do you actually eat the skincare on a daily basis? Now, this is different for everyone. Like I said, there are different skin issues or skin types that we need to take into consideration. So, you really need to do your research before you build your own meal plan. So, just take the segment from this video that you found helpful for your skin and for your skin issue and try to build a meal plan with the products that I mentioned. Also, do a bit more research. There are different substitutes that you can use if you don't like some sort of foods. So definitely go a bit more in depth with it. Right now let's make a meal plan that is going to be your whole pack. So like if you want every single effect that I mentioned right now, like you want the glowy clear skin and then like nice youthful look, you want the radiance, you want to minimize the pores, you know the oil, everything, everything. Let's build a simple meal plan and maybe you can get inspiration for it for you as well. So for breakfast you are going to do, if you like sweet breakfast you can do some oatmeal with blueberries and then throw in some chia seeds on top of it. That's going to be your breakfast. If you're more for like a salty breakfast like I am, I'm going to give you like the recipe for my own perfect little breakfast toast. So you're going to take toast, it up a little bit. You're going to take some avocado. Smash it. Put it on toast. Next you are going to put some meat. If you like that meat or not depends on you. You can also use some tuna. So that's where the healthy fats come from, and you're going to put that on top of it. Next up, I like to toss in an egg. If you want the skin benefit breakfast to be specifically just the breakfast, you can cut out the egg yolk and just keep the egg white. So, that is what we talked about. So, like we said, egg white is very good for your collagen production. So, toss in an egg on that. What I love to do is some pumpkin seed. I just toss it a lot of it. I also like to include some almonds; like I said, almonds are really good for you as well. And you are going to do some kale or any green leaves that you like and put that on top as well. That is going to be a very nice breakfast.
So, for lunch, we're going to do a salmon salad. So, we're going to take some grilled salmon. We're going to take some kale and we're going to make a salad with olive oil. For dressing, we can include some lemon for that vitamin C as well. Snack, you're going to snack on some carrots and you're going to dip those carrots into a hummus. So, like we said, carrots are so great for you. Alternatively, if you don't put the pumpkin seeds in the morning for your breakfast, you can use them here as a snack. So, you can have some Greek yogurt with some pumpkin seed. And sorry, you can always include some carrots as well into that. For dinner, we're going to do some bone broth soup. We know how much bone broth is amazing. So, you can do a bone broth soup or you can do some sort of stir-fry depending on what you prefer. So, you can do a stir-fry with some chicken or turkey. Toss in some mushrooms, a lot of carrots, a lot of bell peppers, and always include some sort of carbs. So like some sort of whole grains, maybe some rice or chickpeas, whatever you prefer. For the drinks, you are going to be drinking the spearmint tea or the green tea or water simply because hydration here is just super important for your skin.
And the last part, the three smoothie recipes that I absolutely love, love, love when it comes to balancing out your skin and getting that beautiful radiant skin from your food. So the first one I like to call the glowing goddess smoothie, and this is one of my favorites, honestly. For the base, we're going to use coconut water. And then for the ingredients, we're going to use some mango and some spinach. Like we said, these are rich in beta-keratin and iron. You can also add in some chia seeds or some ginger. They're very good for you as well. So, this smoothie is great for hydration, vitamin A, and C, and also has a lot of anti-inflammatory properties. So, I really, really love this smoothie. So, the next one I love to call sun-kissed smoothie. So, the base is going to be almond milk. And for the products, we're going to put in our carrots and some oranges. What you can also include is a spoonful of almond butter. This is for the vitamin E that we really, really need. And what this does, it gives you that retinol effect, like that beautiful glowy hydrated retinol effect that I just love, love, love so much. So, this is amazing smoothie and you should definitely incorporate it into your daily meal plan. And the third one is called Clear and Calm Smoothie. It's a bit strange. Like I made this smoothie when I was making this little meal plan, um, because the base is spearmint tea, but cooled, of course. So you're going to make some spearmint tea. If you're going to be drinking it, just make a bigger amount and then keep that. Make it cool down. And then you're going to use that cool spearmint tea as a base. And to that we're going to add some greens. I'm going to add some kale. Kale is so amazing. It's also really rich in magnesium. Besides greens, we're going to add some berries cuz we love our berries so much. And we're going to add some blueberries, raspberries, whatever you like, just toss them all in. It's an amazing smoothie. I really love this smoothie as well.
Few lifestyle tips that you really need to start implementing. Like I said, hydration. Drink a lot of water. Like you need the water to have that nice firm elastic skin. That is number one. That is non-negotiable. Definitely cut out sugars, especially the processed sugar and very like artificial sugars. You don't need that in your body. Try to find a natural alternative. Sleep and stress; like stress is a no-no. Sleep is a must. So you need to sleep enough hours in the day. It's very good for your skin. It's also good for your health. So no more words to say there. Stress as well. Try to minimize the stress. It takes a lot of effect onto your inner health, but also the outer health and the appearance of your skin. Also moderation. So like you cannot just jump into this new meal plan and expect that everything stays fine. Please do it very cautiously, very carefully and try to make this a long-term thing. So like more like moving from the unhealthy food to the healthy food rather than just trying to get the effect very very soon and then just dropping it as well. So you don't want that. Please be moderate. Please be balanced out and cautious for sure. I had to move again to finish.
This video, cuz the sun is driving me crazy. But I hope that you really like this video.
Eating your skincare is super important. We cannot just focus on the things we put on our body, and we need to focus on the things that we put inside our body. So, be very mindful with it. Be very careful and try to take care of your body. You need it.
If you found these tips helpful, make sure to give it a thumbs up. Follow me if you already haven't. And I cannot wait to talk to you in the next video.