feed your face!

You have a facial, purchase and use the recommended skin care and initially your skin feels amazing, right?!

However, time passes and you may notice the same concerns returning or exacerbating, so you head back for your next facial...

No, you get a new facialist!

Addressing symptoms and not the possible cause leads only to temporary skin happiness.

Skin health is more than a cycle of facials and topically applied skin care, yes these are important factors of a treatment or maintenance plan, but, what is missing is the investigation of diet and lifestyle factors that may impact skin function.

Our skin is a reflection of our internal health and well-being.

Consider the following examples medical professionals classify as symptoms,

Yellowing of the skin can signal liver disease

Darkening of skin creases/folds can signal adrenal disease

Chronic dry, rough, itchy skin can signal thyroid disease

I could go on and on and on.

(please see your doctor for further evaluation in these cases)

In the same way, skin can reflect deficiencies in vital nutrients needed to maintain a structurally healthy and correctly functioning barrier.

Inflamed, dehydrated, congested, excess oil, lack of oil, dry, rough, thin, sensitive... the presence of all of these conditions may be indicative of poor nutritional health.

The following are my top 5 faves to feed your face with,


This mineral is a total powerhouse!

Involved in over 300 enzymatic reactions, Magnesium is essential for processes such as the breakdown of glucose and fats, the production of proteins and glutathoine (a master antioxidant), and crucial to the creation, stability and protection of our DNA.

Deficiency of this little superstar can lead to impaired immunity and is linked to skin irritation and inflammation.

Mg rich foods include dark leafy greens, nuts, seeds, fish, whole grains, avocados, and bananas.


An essential trace element Zinc is an antioxidant and an anti-inflammatory. It facilitates cell division, proper functioning of the immune and digestive systems, control of diabetes, reduction of stress levels, energy metabolism, and hormone balance. Zinc will fight free radicals and inflammation and increase rate of wound healing (think ageing and acne)!

Zn rich foods include oysters, beef, toasted wheat germ, spinach, pumpkin seeds, nuts, dark chocolate, and mushrooms.

Vitamin C

Perhaps the most commonly known antioxidant, this little gem is a major free radical scavenger, with the added benefit of supporting collagen synthesis (collagen is the principal protein of skin, bones, teeth, cartilage, tendons, blood vessels, heart valves, inter vertebral discs, and cornea).

Vitamin C rich foods include orange, lemons, grapefruit, watermelon, papaya, strawberries, cantaloupe, mango, pineapple, and raspberries.

Vitamin E

A naturally occurring lipid-soluble vitamin, E protects skin from the adverse effects of oxidative stress! It plays a major role in stabilizing our cell membranes and functions as both an antioxidant and anti-inflammatory.

One of our major sources of protection from photo-aging!

Vitamin E rich foods include dark leafy greens, nuts, seeds, avocados, shellfish, and broccoli.

Omega 3 EFA

An essential fatty acid, Omega 3 is needed for growth and development throughout our life cycle. Deficiency is common yet this amazing EFA is crucial for the health of our cell membrane. A healthy membrane acts to selectively allow nutrients in, and waste out, and influences the cells ability to hold water, contributing to our skins barrier.

High levels of Omega 3 have been shown to decrease levels of inflammation and positively affect conditions such as acne, rosacea and psoriasis!

Omega 3 rich foods include flaxseed oil, salmon, chia seeds, walnuts, soybeans, and spinach.

Are you getting enough?

With love,

x L

With thanks to the following sources,

AP, S. (2017). Essential fatty acids in health and chronic disease. - PubMed - NCBI. Ncbi.nlm.nih.gov. https://www.ncbi.nlm.nih.gov/pubmed/10479232

Błach J, e. (2017). [Magnesium in skin allergy]. - PubMed - NCBI. Ncbi.nlm.nih.gov. https://www.ncbi.nlm.nih.gov/pubmed/17928798

Boelsma, E., Hendriks, H., & Roza, L. (2017). Nutritional skin care: health effects of micronutrients and fatty acids. Ajcn.nutrition.org. http://ajcn.nutrition.org/content/73/5/853.short

BOSCHERT, S. (2009). Treat Skin Barrier in Hand Dermatitis. Skin & Allergy News, 40(12), 26. http://dx.doi.org/10.1016/s0037-6337(09)70609-6

Elin, R. (2017). Magnesium: The Fifth but Forgotten Electrolyte. https://academic.oup.com/ajcp/article/102/5/616/1755545/Magnesium-The-Fifth-but-Forgotten-Electrolyte

Herrero, F. (1973). EFFECT OF ZINC ON SKIN AND HAIR. The Lancet, 301(7803), 619. http://dx.doi.org/10.1016/s0140-6736(73)90778-2

Nachbar, F. & Korting, H. (2017). The role of vitamin E in normal and damaged skin. http://link.springer.com/article/10.1007/BF00203614

Naidu, K. (2017). Vitamin C in human health and disease is still a mystery? An overview. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-2-7

Nutrition and nutritional supplementation: Nutrition and nutritional supplementation: Dermato-Endocrinology: Vol 1, No 5. (2017). Tandfonline.com. http://www.tandfonline.com/doi/abs/10.4161/derm.1.5.9706

Partners in defense, vitamin E and vitamin C - Canadian Journal of Physiology and Pharmacology. (2017). Nrcresearchpress.com. http://www.nrcresearchpress.com/doi/abs/10.1139/y93-109#.WJcNDfB97Dc

Pilkington, S. & Rhodes, L. (2017). Omega-3 Fatty Acids and Skin.

Simopoulos, A. (2017). Omega-3 fatty acids in health and disease and in growth and development.. Ajcn.nutrition.org. http://ajcn.nutrition.org/content/54/3/438.short

Spencer, E., Ferdowsian, H., & Barnard, N. (2017). Diet and acne: a review of the evidence. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-4632.2009.04002.x/full