Nutritionmattersskineu

A friendly reminder to drink water. It is especially important in the summer when we use more water when it is hot outside. 💦

One important reason to drink water for skin health is that the collagen structure consists of as much as 60 percent water based on weight. ⚡️

Water binds tightly to collagen and is needed to stabilize its structure and how it attaches to different tissues.

A small study showed that more than 2 L of water per day can have a significant impact on skin physiology, such as skin thickness and density.

The results were more significant in participants who used to drink a small amount of water before the start of the study.

However, it’s not good to over-consume water, but making sure to drink enough water is important for the health of your skin and for your general well-being. 💞

✅ Do you want to learn how you can optimize skin health, reduce skin problems and slow skin aging with diet, nutrition and lifestyle? Check out my free guide in profile! ✨🤍

If you don’t know me, HI 👋🏻 my name is Lina and I’m a swedish Skin Health Nutritionist with a passion for nutrition, food and lifestyle to optimize skin health, reduce skin problems and slow down skin aging. 💞

doi.org/10.1016/S0969-2126(01)00224-6
doi: 10.1111/j.1467-2494.2007.00366.x

Do you work as a beautician and get questions from your clients about food and nutrition for skin health?

Increase client results by learning what foods and nutrients optimize skin health, slow down skin aging and reduce skin problems.

✨ Join The Ultimate Skin Nutrition Online Course today! ✨

100% flexibility: all you need is a computer, smartphone or tablet and an internet connection.

🔗 Link in profile. See you in the course! 💖

Treatment of intestinal problems reduced rosacea ❗❗

There is a connection between the gastrointestinal system and the health of the skin. This connection is so important that it even has its own name and is called the gut-skin-connection/axis.

The skin has its own microbiome, but it is not only limited to the skin, but is connected to the microbiome in the rest of the body, including the gut. The intestinal microbiome is often referred to as intestinal or gut flora. The gut flora is very important when it comes to the gut-skin-connection.

One study looked at the relationship between rosacea and SIBO (small intestinal bacterial overgrowth). The study showed that rosacea patients had a significantly higher incidence of SIBO than the control subjects.

When the patients were treated for their SIBO, an almost complete reversal of their symptoms was seen. The effect lasted for at least 9 months.

What happens inside the body can show up on the skin and most skin problems have a connection to the gastrointestinal system, inflammation, oxidative stress, nutritional deficiencies and other functions and processes that come from within.

Read more about gut-skin-connection and skin health on the blog: https://nutritionmattersskin.eu/the-gut-skin-connection-and-why-its-important-for-your-skin/.............................................................................

Are you concerned about the appearance of wrinkles and fine lines as you get older?

How we age is to some degree down to our genes, but there is so much you can do to affect this process.

Everything that happens in the body are biochemical reactions and processes inside our cells. What we put into our bodies, as well as our thoughts and feelings, affect these processes.

Some reactions are good for us and promote health, and some are not and they drive imbalances, premature aging and disease.

The thing is that you have so much of power in that you can affect many of these processes with your food and lifestyle choices.

For example, some foods drive inflammation and high blood sugar, which accelerate the aging process. By making sure you eat foods and nutrients that have antiinflammatory properties, as well as avoiding foods that trigger inflammation, you have already done a great deal for your health and to slow down the aging processes. The same goes for managing blood sugar levels.

Another example is that you can provide the foods and nutrients that are needed for collagen formation. The fact is that you lose around 1 % of collagen per year from the year of 25. By giving the right conditions, you can to some extent counteract this loss of collagen.

There are many more examples of what you can do to support healthy aging processes. The important thing to take from this is to know that it is possible and that you have great power in your health and how you age.

Don’t wait for your health to worsen or your skin to start showing signs of aging. Start a health promoting lifestyle today to ensure a healthy, youthful complexion for years to come.

Your skin is a reflection of how you treat yourself. Start taking care of you today to age gracefully & radiate beauty from within.

Your future self will thank you! 🤍

If you need help to get started, check out the link in profile.

Don’t wait for your skin to start showing signs of aging.

Start a skin health lifestyle today to ensure a healthy, youthful complexion for years to come. ✨

My online course focuses on nutrition for achieving that everlasting youthful glow you’ve always wanted.

A skin health lifestyle made simple with:

✨ A 4-week meal plan for optimizing skin health
✨ Nutrient dense recipes
✨ List of foods for glowing skin
✨ Cheat sheet with nutrients for skin health

& much more!

Invest in yourself, invest in your skin! 🤍

Are you struggling with dry or dehydrated skin?

This is common, especially now when the weather gets a bit colder and drier.

It’s frustrating, right?

Well, external factors like cold temperatures, dry air, and harsh soaps may be causing your skin woes.

But did you know that nutrition can also play a role?

Important nutrients to increase hydration:

Fatty acids 🐟
Your skin is craving fatty acids, like omega-3 and GLA. Supplementing fatty acids as well as increasing fat intake from the diet, has been shown to increase skin hydration.

Vitamin D ☀️
Low levels of vitamin D could be affecting your skin’s barrier function.

Water 💦
Hydration is key! Your skin is made up of 60% water, so make sure you’re drinking enough H2O.

Collagen and other proteins 🍗
Is your skin lacking collagen? Consider adding collagen-rich foods to your meals or try a collagen supplement. Studies have shown that it can amp up your skin’s hydration levels.
Full article on the blog: https://nutritionmattersskin.eu/how-to-treat-dry-skin/

Are you suffering from symptoms that you suspect are related to the foods you eat, for example gut issues or skin problems?

Keep track of how your food choices & lifestyle habits affect your health, symptoms, energy & mood - download My Daily Health Journal for FREE today!! ✨

Skin blemishes can come out of nowhere & can be so annoying!

Here are a few common causes:

🍫 You had chocolate the night before.

🍟 You had processed foods the night before.

🧀 You had foods high in histamine the night before (for example aged cheese, cured meat, fermented foods).

😢 Your gut is unhappy.

🤍 Your hormones are out of balance.

By identifying what you react to, and reduce intake of those foods and triggers, you can to some degree control reactions on your skin.

If you have any kind of skin problems, keep a journal and track your food and drink intake, supplements, sleep, stress, menstrual cycle to find out your triggers.

A notebook is absolutely fine, or use my easy to use Daily Health Journal.

Did you know that, for some people suffering from acne breakouts, certain foods can trigger breakouts and if you avoid them your skin has a chance to repair and clear?

Find out which foods to avoid and see your skin transform! 🌟

Full article on the blog: nutritionmattersskin.eu/foods-and-acne/

Everyone knows that nutrition is important for skin health.

But what do the nutrients actually do❓

🍋 Nutrients, such as vit C, zinc & copper are needed in the enzymatic process where structures, such as collagen & new skin cells, are formed.

🍳 Nutrients, such as vit A & C, activate genes that are involved in the formation of collagen.

🫐 Many nutrients work as antioxidants that contribute to protection of the cells & tissues in the skin, from oxidative stress.

🥑 Nutrients are needed inside the cells to make energy from our food. This is crucial for the cells to survive, including skin cells.

🫚 Nutrients help regulate inflammation by signalling to the immune cells to increase or decrease inflammatory chemicals.

🥝 Nutrients are needed for maintenance & repair processes, for example DNA, damaged cells & structures.

🐟 Nutrients, such as fatty acids & protein, are used as structural building blocks for skin cells, collagen & other skin proteins.

🥦 Fiber & phytonutrients work as fuel for the gut microbiome. A healthy gut is essential for healthy skin.

‼️ There’s no wonder then, that a poor diet & nutritional deficencies can affect our health & appearance!

✨ Eating healthy made easy: Download my FREE guide to Nutrients & Foods to support your Skin Health.
Link in profile. 💖

Do you want youthful and glowing skin but don't know where to start?

Do you find it confusing and don't know what to eat?

Are you struggling to find the time to search for the right information?

Search no more! In my online course "Nutrition for skin health" you'll learn everything you need to know to get a skin to be proud of, from the inside and out!

Watch the course videos on your mobile while laying on the couch, going for a walk or why not while having a coffee at your favorite coffee shop!

3 Important reasons why your skin wants vitamin A

Vitamin A is a group of fat soluble substances. Retinol is the active form of vitamin A.

🌟 Vitamin A is needed for the formation of collagen, keratin and elastin, three of the most important proteins in the skin.

🌟 Retinol also protect against the breakdown of collagen by inhibiting so called MMP-enzymes, that break down collagen.

🌟 It is also a strong antioxidant that protects the skin from damage caused by oxidative stress.

Retinol is found in liver and fatty animal based foods such as oily fish, eggs, butter and cheese. It is also formed from beta-carotene, which is called provitamin A, however, this conversion is low in many people.

For more on nutrition for skin health, download my FREE guide: Food and Nutrition for skin health cheat sheets. Link in profile.

Try this delicious, simple and healthy chicken recipe that is packed with nutrients to support skin health. ✨

Why is this dish good for your skin?

✨1. The chicken breasts contain a lot of protein that provides the building blocks (amino acids) for proteins in your skin, for example collagen, keratin and elastin.

✨2. The olive oil contains mono-unsaturated acids that help keep the skin soft and hydrated.

✨3. The turmeric has powerful anti-inflammatory effects and the black pepper increases the absorption of turmeric in the gut.

✨4. The carrot contains beta-carotene that is a strong antioxidant, that protect the skin from damage caused by UV-radiation from the sun. Beta-carotene is also a precursor of vitamin A, which is very important for skin health.

✨5. The broccoli contains vitamin C (steam or boil gently to preserve vitamin C!), fibre, phytonutrients and sulphur – all of which are good for skin health.

Full recipe on the blog: nutritionmattersskin.eu/chicken-breast-with-orange-sauce/

Healthy chicken recipe with orange sauce - Nutrition Matters Skin Try this delicious, simple and healthy chicken recipe that is packed with nutrients to support skin health.

🌟 What are micronutrients and enzymes? 🌟

If you are serious about learning how to support skin health and appearance with foods and nutrients, it’s a good idea to learn what micronutrients and enzymes are.

Micronutrients and enzymes are crucial for the normal function of the body’s biochemistry, including the skin, such as production of collagen and other structural components of the skin.

Learn more about micronutrients and enzymes here (link also in profile): 🔗

🌟 Did you know that the skin is the body’s largest organ? 🌟

The skin reflects the health of the body and internal health problems can manifest themselves on the skin, for example in the form of skin problems such as acne or eczema, inflammation or other skin changes.

How our skin looks and how we age is to some extent dependent on our genes, but we can influence a very large part of how the skin looks and ages through our choices of diet and lifestyles.

When taking care of your skin it is about adding what the skin needs to feel good and avoiding what breaks down and damages the skin.

The skin has many important functions, learn more (link in profile): 🔗 https://nutritionmattersskin.eu/the-structure-and-function-of-the-skin/

🌟 Vitamins for glowing skin 🌟

Vitamins are substances that are necessary for our survival but we can’t make them at all or in sufficient quantities in the body, so we need to get them from the diet.

Many vitamins are needed for maintaining healthy skin. Which are they, why are they needed and what are they used for? Read the article and learn all you need to know about which vitamins you need for glowing skin.

https://nutritionmattersskin.eu/vitamins-for-glowing-skin/

🌟 What are antioxidants and why are they important? 🌟

Antioxidants are molecules that can donate electrons to free radicals and thereby stop the damaging chain reactions caused by free radicals and oxidative stress, as explained in an earlier post. Antioxidants are found in many foods, but the body’s most important protection against free radicals are our own antioxidant enzymes called:

– superoxide dismutase (SOD)
– glutathione (GSH)
– catalase

These are worth remembering because they are really important for you health, including your skin health. You will probably hear about them in the future in regards to skin health and anti-aging.

SOD, GSH and catalase need certain vitamins and minerals to work, learn more this article: 🔗 https://nutritionmattersskin.eu/what-are-antioxidants/

Whole roast chicken

This healthy chicken recipe is packed with nutrients that are good for skin health.

Ingredients (4-5 servings)

1 whole chicken (thawed)
8 normal sized mushrooms

Serving suggestion: Green salad and steamed cauliflower.

Marinade:
Paprika seasoning
Turmeric
Tamari soya sauce
1 dl olive oil
1 table spoon of mustard
Black pepper
Salt (preferably mineral salt, such as Celtic salt)

Instructions

1. Put the oven at 175 degrees Celsius.
2. Place the chicken in a oven proof dish. Remove any stuffing from inside the chicken.
3. Mix the ingredients for the marinade in a separate bowl.
4. Cover the whole chicken with the marinade using a table spoon or a brush.
5. Put the chicken in the oven for 60-90 minutes. The time will depend on the oven and how big the chicken is.
6. Rinse the mushrooms and put in the dish with the chicken when there’s 20 minutes left of the cooking time.

Serve with a side salad with tomatoes and steamed cauliflower. Pour the gravy from the oven tray on top of the chicken and vegetables.

Full recipe: https://nutritionmattersskin.eu/healthy-chicken-recipe/

🌟 What are free radicals and oxidative stress and why is this important for skin health? 🌟

Free radicals are molecules that contain an atom, or several atoms, that have an “unpaired electron” somewhere in their structure. This creates an imbalance within the molecule and they try to regain balance by “stealing” an electron from another molecule.

This initiates a chain reaction that causes damage to cells, DNA and tissues around the body, including the skin.

Here's what you need to know about free radicals and oxidative stress and what you can do to reduce damage it causes: 🔗https://nutritionmattersskin.eu/what-are-free-radicals/

🌟Baked salmon with sweet potato 🌟

Ingredients (2 servings)

1 large sweet potato
2 normal-sized carrots
2 salmon fillets or a piece of salmon side of about 250 g
Fresh dill or parsley (fresh or frozen)
1 lemon
Ground black pepper
Sea salt
Olive oil

Serving suggestions: Green salad and steamed broccoli

Instructions
1. Set the oven to 175 degrees.
2. Peel the sweet potatoes and carrots and cook until soft.
3. While they are cooking, place the salmon in an ovenproof dish and pour in some olive oil, black pepper and chopped dill and/or parsley.
4. Cover the pan with foil so that it does not touch the fillets.
5. Bake in the oven for about 20 minutes until the salmon is cooked through.
6. Mash the carrots and sweet potatoes into a puree and season with a little salt, pepper and a splash of olive oil.

Serve with green salad and steamed broccoli.

https://nutritionmattersskin.eu/baked-salmon-with-sweet-mashed-potatoes/

🌟 FREE DOWNLOAD: Foods for glowing skin cheat sheets 🌟

In these cheat sheets I've gathered the most important foods for optimizing your skin health and general wellbeing. Print them and keep them in your kitchen for easy access and to remember WHY you need to eat them! 💟

🔗https://stan.store/NutritionMattersskin

🌟 Important fatty acids for skin health 🌟

Did you know that all the cells in the body’s cells are made up of fatty acids?

It is important to add the right fatty acids for the cells, including the skin cells, to function optimally. Above all, the omega-3 fatty acids DHA and EPA, but also GLA, are important fatty acids for skin health.

They have powerful anti-inflammatory properties and help keep moisture in the skin.

Read more on the blog: https://nutritionmattersskin.eu/fatty-acids-for-skin-health/

antiagingfood

🌟 FREE Download: Nutrition for glowing skin cheat sheets! 🌟

Here I've gathered the most important nutrients for skin health, their function and in what foods you¨ll find them.

You can print them and keep them in your kitchen for easy access and to remember WHY you need them for glowing skin. 🌸

DOWNLOAD here: 🔗 https://stan.store/NutritionMattersskin

🌟 If you love bread but want to cut down on flour, this recipe is for you! 🌟

Ingredients
250 grams of mixed almonds and nuts (walnuts or hazelnuts)
1 dl flax seeds
2dl sunflower seeds and/or pumpkin seeds
1 dl coconut oil
5 eggs
sesame seeds for form
sea salt
1 avocado

Instructions
1. Set the oven to 100 degrees Celsius.
2. Mix all the nuts and seeds in a bowl (they should be whole).
3. Melt the coconut oil gently in a water bath (put a jar of coconut oil in a pan with hot water until the coconut oil melts) and measure up 1 dl.
4. Pour the coconut oil, salt and eggs in the bowl of nuts and mix thoroughly.
5. Grease a mold with coconut oil and sprinkle sesame seeds around the edges.
6. Beat the batter into the mold until evenly distriibuted and bake in the oven for 60 minutes.
7. Take out the mold and let the bread cool. Slice it up with a sharp knife. The bread has to be cold befodre cutting it, otherwise it will fall apart.

Spread avocado as a spread. Keep the bread in the fridge or freezer

https://nutritionmattersskin.eu/nutbread-with-avocado-recipe/

antiagingfood

🌟 What are proteins and amino acids? 🌟

Protein is a macronutrient that is used mainly as a building block in the body, but it can also be broken down into energy when there’s a lack of carbohydrates and in some cases fat.

Proteins are made up by chains of amino acids that have various important functions in the body.

They act as building blocks in various tissues around the body, it is used in communication between nerve cells in, as building blocks in our immune system and much more.

Some examples of tissues and structures that are made up by protein in the body are:

- muscles
- bones (did you know that the sceleton is actually made up by a protein structure called matrix that is mineralized to harden?)
- skin (for example collagen, keratin and elastin)
- hair and nails
- enzymes
- neurotransmitters (for example serotonin, dopamin)
- hormones (for example insulin)
- antibodies
- transport (for example lipoproteins that transport cholesterol)
- energy (provide 4 kcal per gram protein)

More about how you can get more protein in your diet on the blog: https://nutritionmattersskin.eu/what-are-proteins-and-amino-acids/

antiagingfood

✨ Do you want to eat healthy but need inspiration? You’ll find healthy recipes, interesting facts about nutrition and food for skin health and general wellbeing on the blog. See you there! 💖

Try this delicious, simple and healthy recipe!

Ingredients

2 servings

2 pieces of cod loin
1 dl almonds
50 grams of butter
1/4 head of cabbage
White pepper
Salt
Broccoli
Olive oil

Instructions

✨ Set the oven to 175 degrees.
✨ Cut the cabbage head in triangles and place in an oven dish.
✨ Drizzle over olive oil and salt and set in the oven.
✨ Place the cod loin in an oven dish.
✨Season the fish with white pepper and salt.
✨Chop the almonds into pieces but not into flour and sprinkle over the fish in an even layer.
✨ Place a generous piece of butter on each piece of fish, on top of the chopped almonds, and set in the oven.
✨Bake in the oven for about 15 minutes or until the fish is white and easily “slices”
✨Boil or steam broccoli for about 3-4 minutes until al dente.

Stress can affect skin health in many ways, some ways directly and some ways indirectly through other mechanisms:

One of the most important effects is that it prevents you from living a healthy lifestyle. There are some indirect effects of stress on skin health. When we’re stressed out, we tend to eat something unhealthy. Many people also drink alcohol to reduce stress and anxious feelings.

When you’re stressed your sleep is affected.

Stress can affect your microbiome. There’s a direct link between the gut and the skin via the gut-skin-connection.

Long term, and chronic, stress increases inflammation. There’s a strong connection between stress and psoriasis.

Stress can increase the need and use of certain vitamins and minerals, such as vitamin C, certain B-vitamins and omega-3-fatty acids – all of which are important for maintaining skin health.

Tips for reducing stress to improve skin health, general wellbeing & quality of life on the blog.