#beauty nutrition

[dynamichealthinsights]

The Salad Revolution: Unveiling the Science of Radiant Skin Through Nutrient-Packed Meals

We’ve all heard the adage, “beauty comes from within,” but have you ever considered the profound impact your diet can have on the health and radiance of your skin? While a consistent skincare routine and quality products are undoubtedly important, the foundation for a truly glowing complexion lies in the nourishment you provide your body from the inside out. And what better way to achieve this…

[apple-pie-fly]

breakfast!

btw i started drawing food and i don't think i'm gonna stop any time soon

[biophilianutrition]

May You Be Well

[theambitiouswoman]

We have three brains: The head brain, the gut and the heart.

🧠 Head (Brain): This is where our logic, intellect, and conscious thought processes are centered. Despite its importance, 90% of our behavior is influenced by our unconscious mind.

How to take care:

🧠 Do activities that stimulate your brain, such as puzzles, reading, learning new skills, or practicing mindfulness meditation. These activities can help improve cognitive function and maintain brain health.

🧠 Healthy nutrition, regular exercise, adequate sleep, and managing stress are crucial for brain health. Physical health directly impacts your cognitive abilities and mental clarity.

🧠 Keep your brain active by learning new things regularly. This could involve hobbies, courses, or activities that challenge and stimulate your intellect.

🍽️  Gut: Often referred to as our "second brain," the gut produces a significant amount of serotonin, which plays a crucial role in mood regulation and overall emotional management.

How to take care:

🍽️  Eat a diet rich in fiber, fruits, vegetables, and probiotics (like yogurt or kefir) to promote a healthy gut microbiome. Avoid excessive sugar and processed foods.

🍽️  Drink plenty of water throughout the day to support digestion and overall gut function.

🍽️  Stress can negatively impact your gut health. Practice stress reduction techniques like deep breathing, yoga, or meditation to maintain a healthy gut-brain axis.

❤️ Heart: The heart has neural pathways that communicate with the brain, suggesting a bidirectional flow of information. This connection emphasizes the role of emotions, intuition, and feelings in our decision making and overall cognitive processes.

How to take care:

❤️ Maintain positive relationships, express your emotions constructively, and engage in activities that bring you happiness and fulfillment.

❤️ Regular exercise not only benefits the heart but also helps manage your emotions by releasing endorphins and reducing stress.

❤️ Take time for your self care activities that nurture your emotional and psychological health.

[nightbunnysong]

Strategies for enhancing collagen synthesis

A biochemical perspective

Collagen, the most abundant protein in the human body, is essential for maintaining the structural integrity of skin, bones, cartilage, and connective tissues. Its production naturally declines with age, leading to wrinkles, joint pain, and other signs of aging. This article explores specific, scientifically-backed methods to boost collagen production, with a particular focus on the biochemical processes involved.

1. Bone broth

A DIRECT SOURCE OF COLLAGEN PRECURSORS

Bone broth is a direct dietary source of collagen. This nutrient-dense liquid, derived from simmering animal bones and connective tissues, is rich in collagen, gelatin, amino acids (such as glycine, proline, and hydroxyproline), and minerals. When ingested, collagen from bone broth is broken down into its constituent amino acids, which serve as building blocks for collagen synthesis in the body.

Biochemical mechanism

The collagen in bone broth is primarily composed of type I, II, and III collagen. Upon ingestion, it undergoes enzymatic hydrolysis in the stomach and intestines, producing peptides that are absorbed into the bloodstream. These peptides, especially glycine and proline, are crucial for collagen synthesis. Glycine provides the basic structural unit, while proline and hydroxyproline confer stability to the collagen triple helix by facilitating hydrogen bonding.

Scientific support

Research suggests that consuming bone broth can increase the levels of collagen-derived peptides in the bloodstream, which may be utilized by fibroblasts in the skin and other tissues to enhance collagen synthesis. A study published in Nutrients found that participants who consumed collagen peptides from bone broth showed improvements in skin elasticity and hydration, indicative of enhanced collagen production.

2. Vitamin C

THE COFACTOR FOR COLLAGEN SYNTHESIS

Vitamin C (ascorbic acid) plays a critical role in collagen synthesis as a cofactor for the enzymes prolyl hydroxylase and lysyl hydroxylase. These enzymes are responsible for stabilizing the collagen molecule by hydroxylating proline and lysine residues, which are essential for the formation of stable collagen fibrils.

Biochemical mechanism

Vitamin C donates electrons to the iron-containing active sites of prolyl and lysyl hydroxylase enzymes, converting Fe3+ back to Fe2+ and thereby maintaining enzyme activity. This hydroxylation process enhances the thermal stability of the collagen triple helix and is essential for the secretion of mature collagen from fibroblasts.

Scientific support

Studies have demonstrated that vitamin C supplementation can significantly increase collagen production. For example, a study published in The American Journal of Clinical Nutrition showed that daily supplementation with vitamin C led to higher levels of procollagen mRNA in the skin, indicative of upregulated collagen synthesis.

3. Jumping rope

STIMULATING COLLAGEN VIA MECHANICAL STRESS

Exercise, particularly high-impact activities like jumping rope, has been shown to stimulate collagen synthesis in connective tissues. The mechanical loading experienced during jumping rope promotes the production of type I collagen in tendons and type II collagen in cartilage.

Biochemical mechanism

The mechanical stress from jumping rope induces microtrauma in collagen fibers, which stimulates fibroblasts and chondrocytes to upregulate collagen synthesis. This process is mediated by the mechanotransduction pathway, where mechanical forces are converted into biochemical signals, leading to the activation of signaling molecules such as integrins and focal adhesion kinase (FAK). These signals enhance the transcription of collagen genes (COL1A1, COL2A1) and increase the production of growth factors like TGF-β (transforming growth factor-beta), which further stimulates collagen synthesis.

Scientific support

Research in sports medicine indicates that regular mechanical loading, such as through jumping rope, leads to adaptive remodeling of collagenous tissues. A study published in The Journal of Strength and Conditioning Research found that athletes who engaged in high-impact exercise had significantly higher collagen content in their tendons compared to those who did not.

4. Nettle (Urtica dioica)

AN HERB RICH IN ESSENTIAL COLLAGEN-BUILDING MINERALS

Nettle is an herb rich in silicon, sulfur, and other minerals essential for collagen synthesis. This plant is traditionally used in infusions and teas to improve the health of skin, nails, and hair, indirectly contributing to collagen production.

Biochemical mechanism

The silicon present in nettle plays a key role in cross-linking collagen, enhancing the strength and stability of collagen fibers. Sulfur is involved in protein synthesis, including key enzymes in collagen production. Nettle is also rich in antioxidants that protect collagen from oxidative damage.

Scientific support

Studies suggest that supplementation with nettle can improve collagen quality. A study published in The Journal of Herbal Medicine found that using nettle-based supplements led to increased collagen synthesis and improved skin elasticity.

5. Green tea

A POWERFUL ANTIOXIDANT FOR COLLAGEN PROTECTION

Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which has potent antioxidant properties. These compounds not only protect existing collagen from oxidative damage but may also stimulate the production of new collagen.

Biochemical mechanism

EGCG in green tea inhibits the activity of matrix metalloproteinases (MMPs) that degrade collagen in the skin. Additionally, EGCG has been shown to upregulate the expression of collagen genes and enhance the proliferation of fibroblasts.

Scientific support

A study published in The Journal of Nutritional Biochemistry demonstrated that green tea catechins can prevent collagen degradation and stimulate new collagen production in the skin, particularly in response to UV exposure. This makes green tea an excellent natural choice for promoting collagen health.

[skin-care-news]

The 13 Best Foods For Healthy Skin

Your skin is not only the body's largest organ but also a reflection of your overall health. Maintaining healthy and radiant skin requires more than just external skincare products; it begins with the nutrients you provide your body from the inside. A well-balanced diet rich in essential vitamins, minerals, and antioxidants can do wonders for your skin. In this article, we'll explore the 13 best foods for achieving and maintaining healthy, glowing skin.

1. Salmon:

Salmon is a fatty fish that's high in omega-3 fatty acids. These healthy fats help keep your skin moisturized and supple, reducing the appearance of fine lines and wrinkles. Omega-3s also have anti-inflammatory properties that can soothe skin conditions like eczema and psoriasis.

2. Avocado:

Avocados are packed with healthy fats, vitamins E and C, and antioxidants. These nutrients help keep your skin hydrated, protect it from UV damage, and promote collagen production, which is essential for skin elasticity.

3. Sweet Potatoes:

Sweet potatoes are rich in beta-carotene, a powerful antioxidant that can give your skin a healthy glow by protecting it from sun damage and preventing premature aging.

4. Berries:

Berries like blueberries, strawberries, and raspberries are loaded with antioxidants, particularly vitamin C. Antioxidants help combat free radicals, reducing skin cell damage and promoting a more youthful appearance.

5. Walnuts:

Walnuts are an excellent source of omega-3 fatty acids and vitamin E, which help maintain the skin's moisture and protect it from oxidative stress.

6. Spinach:

Spinach is rich in vitamin A, which is essential for skin health. It helps repair skin tissues, prevent acne, and maintain a healthy complexion.

7. Green Tea:

Green tea contains polyphenols and antioxidants that protect the skin from UV radiation and reduce the risk of skin cancer. Drinking green tea regularly can also help combat inflammation and keep your skin looking fresh.

8. Tomatoes:

Tomatoes are a great source of lycopene, an antioxidant that can reduce the risk of sunburn and skin aging. It also promotes collagen production and skin elasticity.

9. Dark Chocolate:

High-quality dark chocolate (70% cocoa or higher) is rich in antioxidants, specifically flavonols, which can improve skin texture, hydration, and blood flow, giving your skin a healthy glow.

10. Almonds:

Almonds are rich in vitamin E, a powerful antioxidant that helps protect your skin from harmful UV rays and environmental damage.

11. Yogurt:

Yogurt is packed with probiotics, which can promote a healthy gut. A balanced gut microbiome can lead to clearer skin by reducing inflammation and preventing acne.

12. Carrots:

Carrots are another great source of beta-carotene, which can help reduce skin dryness and promote a more youthful appearance.

13. Oats:

Oats are a good source of complex carbohydrates and fiber. They can help stabilize blood sugar levels, reducing the risk of acne and promoting clear skin.

While these foods can be a valuable addition to your diet for healthier skin, remember that no single food can work miracles. A well-rounded diet that includes a variety of nutrient-rich foods, along with proper hydration, is essential for achieving and maintaining radiant skin. Additionally, don't forget to protect your skin from excessive sun exposure, get enough sleep, and maintain a consistent skincare routine for the best results. Healthy, glowing skin is the result of both internal and external care, so make these foods a part of your daily routine and watch your skin thrive.

[linda7martinezz-blog]

Starting my health journey~Staying positive

[mal-nutrition]

Gwendoline Christie for Vogue Czechoslovakia (September 2024)

📸 by Szilveszter Makó

[ushealthrealsolutions]

Beauty nutrition is the art of nourishing your body to enhance your natural radiance. By fueling your body with the right nutrients, you can achieve healthy skin, hair, and nails from within. Incorporating a balanced diet rich in vitamins, minerals, antioxidants, and essential fatty acids can promote skin elasticity, combat signs of aging, and foster a vibrant complexion. Foods like fruits, vegetables, nuts, and fish contribute to this transformation. Hydration also plays a key role, as water helps flush out toxins and keeps your skin hydrated. Beauty nutrition isn't just about superficial appearances; it's about fostering overall well-being that reflects on the outside. Embrace the power of beauty nutrition to glow from the inside out and radiate health and vitality.

[laneblooms]

[biophilianutrition]

Ask Yourself

[theambitiouswoman]

How to make your skin ✨glow✨ from the inside out

🍳 Eggs in raw butter: raw butter has better digestive enzymes and eggs from farmers market helps minimize cortisol transfer

☁️ kefir labneh: contains probiotics, calcium and vitamin A.

🍅 tomatoes: stimulates collagen production because of vitamin c

🥑 avocado: vitamin e and fatty acids

🥒 cucumber: hydrates skin and makes it look more glowy and plump

🍃 micro greens: high in nutrients and fortifies the stomach

[vitalnourish]

What are quality foods to obtain key nutrients?

Different nutrients are essential to the body to perform different functions (which will be covered in the next blog). Hence, it is important that we eat a varied, nutrient dense diet full of whole foods.

A few nutrients that are needed include;

Iron, which is found in liver and red meat.

Calcium, which is found in dairy products (such as milk, yogurt, and cheese) and spinach.

Vitamin A, which is found in kale and pumpkin.

Potassium, which is found in bananas and mushrooms.

Vitamin C, which is found in strawberries and peppers.

Folate, which is found in edamame and lentils.

Magnesium, which is found in pumpkin seeds and almonds.

[cassmartin]

Cass Martin

[artbyat]

Muscle girl art

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