It is wedding season and either you, your friend, or your friend’s friend is getting married. If you are bride, a bridesmaid, or a guest, you likely want to achieve that luminous wedding day glow. Getting that glow starts from the inside out with nourishing foods and adequate hydration. Here is my list of essential foods and nutrients to indulge in and to limit in order to achieve wellness and optimal radiance.
Limit refined sugar, refined carbohydrates, saturated fat, artificial sweeteners, and processed foods from your diet. Processed foods “loose their natural luster” during production. Beneficial enzymes and nutrients are lost and broken down, which means that you are not getting the positive attributes that you receive from fresh or raw foods.
Avoid produce, meat, and dairy which contain hormones, pesticides, fungicides, and steroids. These toxic substances can lead to endocrine disruption and inflammatory responses and can result in havoc to your complexion. Aim for chemical-free produce as well as meat and dairy that is hormone, preservative, and steroid-free.
Optimizing hydration is essential to maintaining a healthy glow. Aim for eight-eight ounce glasses of water a day. Water flushes toxins and helps deliver nutrients throughout the body. Water is also found in most fruits and vegetables, which also promote skin cell hydration.
Anti-Inflammatory foods help reduce swelling and puffiness and reduce risk of chronic diseases.
- Avocados
- Extra Virgin Olive Oil
- Nuts: walnuts, almonds, cashews and nut butters
- Legumes
- Sweet Potatoes
- Whole grains such as quinoa, brown rice, bulgur wheat, whole grain bread
- Eat the rainbow- diverse, seasonal, fresh or frozen fruits and vegetables
Vitamin E is a fat-soluble vitamin with antioxidant properties. Vitamin E improves immunity and assists with metabolic functions. The antioxidant components fight the damaging and aging affects of free radicals from UV rays and pollution. Nuts, seeds, and green leafy vegetables are the best natural sources.
- Almonds
- Broccoli
- Mangoes
- Peanuts
- Spinach
- Sunflower Seeds
- Sunflower Oil
- Tomatoes
- Wheat Germ
Vitamin A is a fat-soluble vitamin which is involved in immune function, vision, reproduction, and skin cell regeneration. Vitamin A is vital to skin repair and sun protection.
- Broccoli
- Carrots
- Chicken
- Eggs
- Mangoes
- Sweet Potatoes
- Spinach
- Tomatoes
- Wild Salmon
- Yogurt
Vitamin C is a water-soluble vitamin that assists with skin repair and collagen production. Collagen is a protein that keeps skin elastic and firm. As an antioxidant, Vitamin C assists with correcting and preventing damage caused by free radicals and maintains suppleness. Most fruits and vegetables contain some Vitamin C.
- Berries
- Broccoli
- Cantaloupe
- Citrus
- Spinach
- Squash
- Tomatoes
Omega-3 fatty acids strengthen cell membranes and help combat the effects of oxidative damage. These healthy fat strengthens skin, fights age spots, and improves overall resilience.
- Black Cod
- Chia Seeds
- Ground Flax Seeds
- Hemp Seeds
- Herring
- Sardines
- Walnuts
- Wild Salmon
Additional Skin Boosters:
Dark Chocolate in moderation (at least 70% cacao)
Green tea or Matcha – phytochemical, antioxidant, and chlorophyll-rich
Adding turmeric and ginger to foods or smoothies can increase antioxidant and anti-inflammatory effects.
Having a diet based on food that has been minimally processed or refined and free of additives or other artificial substances is the easiest way to achieve that wedding day glow which stays with you way beyond the altar and the “I do’s”.
