In her book The Healthy Skin Diet, nutritionist Karen Fischer outlines the 12 best ingredients for a great complexion.
KEY POINTS:
1. Apple cider vinegar (ACV)
ACV has an alkalising effect in the body. This may explain apple cider vinegar's reputation for reducing pain and inflammatory conditions such as arthritis and eczema. It's also anti-fungal, anti-viral, anti-bacterial, promotes healthy red blood cells and can improve digestion if you have low stomach acids. Only use good quality apple cider vinegar that contains the dark cloudy "mother" substance that looks like strands linked together, settled at the bottom of the bottle (shake the bottle before use). This indicates that minimal processing has occurred.
Prescription: For adults with poor digestion: 2 teaspoons daily in a glass of water (in divided doses); use before meals to increase digestion. For a more pleasant drink have ACV in half a cup of preservative-free apple juice and half a cup water.
2. Avocado
Avocado is a nutrient-dense fruit which is high in monounsaturated fatty acids (omega-9 and some omega-6). Avocado can be used as a nutritious spread, and it's a healthy alternative to butter and margarine. It contains vitamins B6, B3 and C, beta-carotene, folic acid, copper, magnesium, iron, potassium, amino acids and antioxidants. Avocado is moisturising for the skin, is gluten free, low GI and highly alkalising.
Prescription: Use delicious avocado as a nutritious spread instead of butter or margarine. Have a quarter to a half of avocado once a day, twice a week.
3. Buckwheat
Contains the antioxidant quercetin, which has anti-inflammatory properties. It is high in vitamin B3, folic acid, calcium, magnesium, potassium, zinc and antioxidants, is anti-inflammatory, and is low GI. Buckwheat isn't technically a grain but resembles grain and is a gluten-free alternative to wheat.
Prescription: Buckwheat crepes make a great breakfast or dessert. Buckwheat grains cook like rice and can be served with curries, fish or meat.
4. Chlorophyll
Chlorophyll is the green pigment in plants; the drink called chlorophyll is a combination of green plant pigment and spearmint oil (some brands also contain alfalfa extract). Chlorophyll supplies magnesium needed for cardiovascular and respiratory health, and also contains potassium and iron. It prevents anaemia, is highly alkalising and is both blood purifying and blood thinning. Chlorophyll increases oxygen-carrying capacity in the blood (so it can increase your energy and stamina); it promotes friendly bacteria in the bowel (so it can reduce harmful bowel microbes); promotes healthy digestion; and prevents bad breath and body odour.
Prescription: Adult dosage for normal/low strength liquid chlorophyll: 1 to 2 teaspoons diluted in water once or twice a day, beginning on a low dosage. If you have hypoglycaemia or blood sugar level problems (energy crashes/irritability in between meals) mix two teaspoons of liquid chlorophyll in a 1.5-litre bottle of water and sip throughout the day.
5. Dandelion root
Dandelion root, also known as taraxacum officinale radix, contains bitter compounds called inulin and taraxacin, which rapidly improve digestion in people with poor bile secretion. Dandelion root also makes a great morning cuppa. Contains mineral salts and vitamins; activates phase II liver detoxification; prevents constipation; good for liver and gall bladder.
Prescription: Enjoy a cup up to three times a day, but be aware that too many cups can overstimulate digestion; if this occurs, reduce dosage and strength.
6. Dark leafy green vegetables
This group includes Chinese greens, kale, dandelion greens, silverbeet, spinach, chicory, beet greens, mustard greens, rocket, watercress and baby spinach. Such vegetables are highly alkalising to the blood; they deliver more nutrients for fewer calories; and the calcium in kale and watercress is easy for the body to absorb. They contain antioxidants, folic acid, magnesium, calcium, vitamins A and C, B vitamins, potassium, fibre and cancer-protective phytonutrients; they're gluten free and low GI.
Prescription: Adults: Have two handfuls of dark leafy greens every day. That's every single day of your life. Children: Have one child-sized handful a day.
7. Fish
Oily or deep sea fish contains therapeutic amounts of omega-3 (EPA and DHA). It's a potent anti-inflammatory food. Studies have shown that two to three serves of fish a week are good for elevating mood and increasing health of the brain, skin and heart. A good source of protein, vitamin D and iodine; metabolism-boosting; low GI; gluten free. Good sources of EPA and DHA include salmon, trout, mackerel, sardines, eel, and salmon and tuna oil supplements. Other minor sources of EPA and DHA include low-fat fish such as oysters, clams, scallops and squid.
Prescription: Both adults and children should eat oily fish two to three times a week.
8. Flaxseeds and flaxseed oil
Flaxseeds are anti-inflammatory because they contain a whopping 50 per cent omega-3 essential fatty acids; they also contain omega-6, phytochemicals, silica, mucilage, oleic acid, protein, vitamin E and fibre. They are also a potent bowel cleanser. Flaxseeds aid with weight loss; treat constipation; may improve cardiovascular health; may improve female reproductive health; are liver protective; stabilise blood sugar levels; are soothing to the digestive tract; alkalising; may inhibit tumour formation. Flaxseed oil and ground flaxseeds should be refrigerated at all times. Note: think of flaxseed oil as a healthy ingredient not as a supplement - I don't recommend buying flaxseed oil in capsule form as I don't want you popping pills all day and it is more beneficial as a food, incorporated into salad dressings and smoothies to increase their nutritional value.
Prescription: Adults: 1-2 tablespoons of ground linseeds or flaxseed oil per day - not necessary on the days you eat oily fish. Use flaxseed oil in home-made salad dressings. Add whole flaxseeds to muesli or grind them in a coffee grinder for use on breakfast cereal or fruit salad.
9. Lecithin granules
Lecithin is naturally found in soybeans, eggs, beef and liver and can also be bought in the form of soy lecithin granules, which kind of look like tiny yellow beads. Lecithin is a special type of lipid that helps break down fats in the body; it contains choline for healthy brain neurotransmitters and inositol for healthy cell membranes. Lecithin breaks up cholesterol; helps with weight loss and removal of fats from the body; aids removal of chemicals and cholesterol from the body; is low GI, is brain food and is gluten free; it enhances phase II liver detoxification; improves digestion; and due to inositol it may decrease the risk of eczema, hair loss, cellulite and eye problems.
Prescription: Adults: One tablespoon of lecithin granules per day. Children aged 1 to 6: half a teaspoon per day; children over 7 years: one teaspoon a day. Add lecithin to muesli and other cereals.
10. Lemons and limes
Lemons and limes contain vitamin C, folic acid, calcium and potassium; they enhance phase II liver detoxification and have a strong alkalising effect. The pectin from the citrus pulp (white part of the fruit) contains valuable flavonoids, and both these fruits aid removal of toxins from the bowel.
Prescription: Adults: Use lemon/lime in salad dressings, and squeeze lemon/lime on to fish before serving.
11. Seaweed
Seaweed such as kelp and kombu contains a good dose of metabolism-boosting iodine and is a weight-loss aid; it is helpful in combating fatigue caused by slow thyroid activity; and it helps prevent skin irritations. Seaweed is a good source of iodine, beta-carotene, B vitamins, vitamin A, D, E and K, folic acid, calcium, magnesium, potassium, iron, selenium and zinc; it is skin cleansing and good for constipation and arthritis. Seaweed has anti-cancer properties, is anti-bacterial and anti-viral.
Prescription: Add a sprinkling of kelp or a soaked strip of kombu to meals such as soups and stir-fried vegetables. It adds a mild salty flavour. Add kombu seaweed when cooking beans or legumes to make them easier to digest (this can help prevent gas).
12. Turmeric
Turmeric is a spice that contains curcumin, a flavonoid that has an anti-cancer and anti-Alzheimer's effect. Contains calcium, magnesium, potassium and antioxidants, and is anti-inflammatory; low GI; glutenfree; promotes detoxification; lowers blood sugar levels; helps prevent blood clotting; alkalising.
Prescription: Adults: Have two teaspoons a day in a small amount of water or fresh vegetable juice. Best used in meals such as curries or dahl. Add ground black pepper to enhance the absorption of curcumin.
Extract taken from The Healthy Skin Diet: Your Complete Guide to Beautiful Skin in Only 8 Weeks, by Karen Fischer (Exisle Publishing, $39.99)
