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Diet routines for a beautiful (and healthier) skin

Living Well

Gone are the days when we pinned out hopes for a perfect skin on a cream, no matter what ingredients it could contain, and without any diet.

Nowadays we know that a beautiful and healthy skin is built from within with a good diet, first, and a good routine and cosmetic discipline, second. Our skin should be treated like a body organ and, as such, it needs to be nourished, hydrated and protected inside and out.

According to a holistic vision of the human body, that is, a vision that considers the organism as a whole -as a system in which each one of the parts is completely interrelated- our skin would be the most external and visible part of our nervous system reflecting our emotions as well as any nervous alteration, especially stress. It also reflects any hormonal disturbance or imbalance (as thyroid problems, polycystic ovary or imbalance of our sex hormones), as well as inappropiate exposure to chemical substances, environmental pollution, heavy metals, allergens, free radicals and, of course, a poor diet.

A good diet is one of the basic pillars for a healthy, beautiful and luminous skin: a correct supply of nutrients, minerals and vitamins; correct hydration and a topical care routine will leave the skin looking smooth and radiant.

It is important to point out that, no matter how much we begin now to give the body a correct supply of nutrients, if due to past bad habits the system becomes saturated, especially our liver, the main organ of metabolism and waste, we will not be taking full advantage of our good actions… For this reason, it is important to consume foods and plants that help us cleanse our liver and other organs, such as mountain tea, especially the variety with ginger; green tea and plants such as dandelion or artichoke; foods such as onion, garlic and leek, rich in sulfur; add radishes and endives to our salads; or algae such as spirulina and crorella, which help us eliminate heavy metals; turmeric to deflates our cells…


Vitamin C is essential to have a luminous and smooth skin since collagen is formed using it, which is the most abundant protein in our body. Vitamin E also, as it prevents the formation of wrinkles and skin aging due to its antioxidant and protective action. Vitamin A and carotenoids, present in carrots, pumpkin, etc. protect us from free radicals due to their antioxidant effect. It is not recommended to eat this vitamin through supplements since it is fat-soluble: it is not excreted in the urine (as it occurs with water-soluble vitamins) and it can accumulate in the body (this accumulation can be seen in a yellowish or orange tone, especially on the palms).


A correct supply of Omegas 3, 6, 7 and 9 is also essential. Omega 3 is found in fish (salmon, sardines, mackerel), Krill oil (it is a very pure way of obtaining Omega 3) and chia seeds. Omega 6 is found in nuts and flax seeds, and in evening primrose and borage oil (these two are very good for the female reproductive system and help regulate any hormonal imbalance, especially polycystic ovary. This condition causes acne to appear on the face, especially in the chin and jaw area).

Omega 7 is found in sea buckthorn oils and is very good for mucous membranes (dry nose, eyes, etc.). Omega 9 is found in olive and avocado oil: these Omegas are specific for keeping our skin elastic, lubricated and wrinkle-free as well as being of great help in conditions such as eczema or psoriasis.


Organic Silicon: this mineral acts in the formation of our skin and it is part of collagen, hyaluronic acid and elastin structure of our skin. It is found in horsetail infussion and also in liquid formulas or capsules (fasting liquid is better absorbed).

Colorful foods, with their intense pigments, are rich in flavonoids and antioxidants that protect us from free radicals. Blueberries, blueberries, raspberries, strawberries, red onions, tomatoes, peppers, eggplant, red cabbage,… that is a natural and delicious way to get it!

Food supplements that contain antioxidants: if due to our lifestyle (lack of time, inability to access organic food, etc.) it is difficult for us to provide these antioxidants through the diet, food supplements can be used. The ideal is to rotate and alternate them and to choose the most organic and natural ones.

Zinc. This mineral is very important for the proper reproduction of cells and healing processes, as well as for regulating conditions such as seborrheic dermatitis, excessively oily skin, etc.

MM. Metasulfonylmethane is an organic sulfur compound and is one of the most important minerals in the body. It helps to the actual restore tissues and interferes with the formation of collagen and keratin. (It is present in vegetables, fruits and meats but it is very volatile and degrades with cooking).


Dehydrated skin will never look pretty and hydration comes from within. The best way to know how much water we need is to pay attention to the most sophisticated system that exists, our body. The body has a very delicate balance between potassium and sodium. Nowadays, driven by advertising campaigns, we believe that you have to drink a lot of water, the more the better. And it is not like that.

As we discussed before, this mineral balance is that the body is very sensitive and an excess of liquids unbalances it. We will know when to drink water because we will be thirsty. This is the best sign and the one we will have to learn to listen to. Just as a lack of water causes a drop in blood pressure, headaches, etc., an excess of water can cause difficulty concentrating, an imbalance in our emotions and demineralization of the body.


– Once a week, we suggest to prepare a hot water bath and add some leaves or twigs of pure mountain tea (not in bags). The heat will cause the skin’s pores to dilate and the antioxidants and minerals in the leaf will penetrate the skin. We can also rub the leaves on the skin of the body and face to perform a natural and delicate exfoliation. In addition, the perfume of the leaves is delicious and will relax our entire nervous system what, of course, will be reflected in more beautiful skin!

– Prepare for your day one liter of water with any of the mountain teas rich in antioxidants and minerals, add a few slices of lemon or lime (vitamin C), a tablespoon of honey with turmeric and mint or basil leaves (the latter is a natural adaptogen against stress).

– Tip: take a daily shake that includes flaxseed and chia (Omega 3 and 6 fatty acids), a tablespoon of Symbeeosis honey with turmeric (antioxidant, anti-inflammatory and immune system stimulating action), a handful of spinach (provides vitamins and chlorophyll, which cleans our cells), a glass of almond milk (provides calcium, vegetable protein and vitamin E), a handful of red fruits (rich in flavonoids and vitamin C).

Brush the skin dry with a natural bristle brush 4 or 5 times a week (preferably every day). Before showering, massage dry skin with circular and upward movements and moderate pressure, from the ankles to the neck, insisting on the areas where the lymph nodes are located (armpits and back of the knees). This will help us get rid of dead cells and improve the functioning of the lymphatic system as well as conditions such as poor circulation and cellulite.

– Add a few sprigs of mountain tea to 250ml of mineral water. Cover it and store it in the refrigerator overnight. The morning after, strain the leaves and put the liquid in a spray bottle. This water will be loaded with antioxidants, vitamins, and minerals and will be great to spray on your face throughout the day. (If we use makeup, it will be a fantastic option to refresh our makeup. We spray it on the skin, let it act for a minute, press the face with a tissue to absorb the excess and touch up our makeup for a fantastic result).

– Use essential oils for your home. Aromatherapy has a direct effect on our nervous system and, as we have said, this is reflected in the skin. Take care that these oils are 100% natural and organic since otherwise we will be inhaling chemical substances

Stop using cosmetics prepared with chemicals and preservatives. These substances accumulate in the inner layers of our skin and act as endocrine disruptors, being very harmful to the skin and health. Bet on creams whose formulation is organic and use coconut or sesame oil to moisturize the body.