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You’ve read countless tips for glowing skin in magazines, blogs and brochures. You’ve dabbed toothpaste on zits, tried cleansing pads that stung, spent a fortune on wrinkle creams, used miracle oil made from special pearls, exfoliated until you were raw, buffed massaged, and polished your cheeks, and have done embarrassing face exercises, all in the name of a younger, firmer, clearer face.

Irony is that all of us generally overlook the easiest, safest, most effective and cheapest forms of treatment which is consuming healthy foods. Healthy foods nourish your body from the inside; in order to help your skin glow on the outside. The right combinations of fruits, vegetables and vitamin rich foods can protect your skin from the damages of not just aging but also the environment. Of course, genetics, lifestyle and environmental factors play a pivotal role but diet intake is the key for healthy skin.

Here is the key for glowing skin:

  • Vitamin A

Vitamin A stimulates the production of new skin cells without it the skin would become super dry. Eating a diet that includes a wide range of foods high in vitamin A is a good way to support skin health.

What foods are rich in Vitamin A?

Salmon, beef liver, milk, eggs, fish, cod liver oil, shrimps, carrots, tomatoes, sweet potatoes, leafy green vegetables,mangoes, apricots and plums.

  • Vitamin C

Vitamin C is an antioxidant and can neutralize free radicals, helping the skin to fight against oxidative stress-induced damage. It can also help improve and fight against pigment disorders and inflammation.

What foods are rich in Vitamin C?

Blackcurrants, oranges, berries, guava, kiwis, broccoli, papaya, lemons, strawberries and sweet potatoes.

  • Vitamin E

Vitamin E contributes to the protection of cells from oxidative stress, which can help protect against premature ageing and wrinkles as well as improve the appearance of scars and imperfections.

What foods are rich in Vitamin E?

Wheat germ, sunflower, safflower, corn, soybean oils, almonds, peanuts, hazelnuts, sunflower seeds, spinach, broccoli and fortified breakfast cereals.



  • Zinc

Zinc is an essential mineral that helps maintain the health of your largest organ: your skin. Due to its anti-inflammatory effects, zinc is especially beneficial for inflammatory acne and related scarring. Therefore, it is used in skin damage repair.

What foods are rich in Zinc?

Beans, dairy products, fortified cereals, nuts, oysters, poultry, red meat and whole grains.

  • Selenium

Selenium ensures that the skin remains firm and protected. It stops free radical damage before premature wrinkles have a chance to form and helps protect cell membranes against UV damage, inflammation and pigmentation.

What foods are rich in Selenium?

Crab, salmon, tuna, prawns, turkey, chicken, brown rice, lentils, peas and potatoes.

  • Omega 3 fatty acids Omega-3 fats help reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays. Omega 3 fatty acids keep skin thick, supple and moisturized

What foods are rich in Omega 3?

Salmon, mackerel, herring, flaxseed, chia seeds, walnuts, flaxseed oil, soybean oil, canola oil.

Remember it is important to keep realistic expectations as overnight miracles are not possible. It usually takes 1-2 months for new skin to emerge and for visible results to show. I hope this article was useful and motivated you to change your diet and leaving you with better looking skin!

The post Foods for Glowing Skin! appeared first on Anna Cortesi - Certified Dietitian and Nutritionist in Cyprus.

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It is important to know how to offer our children good and quality food, avoiding any kind of exaggeration. Without depriving the children of different delicacies, we should work towards and promote a healthy diet.  Let’s have a look at 7 practical tips to help us stick to our goal:

1. Do not push your child to eat: It is a common phenomenon to chase the child around food, to eat up to the last crumb in their plate. However, children are aware of the amount of food they need, so we have to trust their decision.

2. Don’t Exclude Sweet Delicates: It is important to remember that what is forbidden automatically becomes more attractive to us. With this in mind, we should not ban any kind of food from our child’s menu. Even if we know that sugar is not healthy, we need to adjust sweet treats to the child’s diet.

3. Do not reward the child with food: One of the common mistakes made in the child’s daily routine is being rewarded for eating a non-appetizing dish with a specific meal (usually sweet treats). If this happens regularly, the child will start the food you try to give him as a treasure for his reward.

4. Beware of the Beverages: Although many people cannot see it, the truth is that beverages can give us a large amount of calories daily. That is why we need to control the consumption of beverages we give to our child, especially when it comes to sugary beverages, soft drinks and fruit drinks. Water is the best option here.

5. Do not constantly offer food: It is not right to constantly offer food to the child during the day. Let’s stay within 3 main meals with 2 or 3 snacks per day.

6. Teach the Child to Drink the Right type of Milk: Cow’s milk or most plant based milks are nutrient dense foods for our child. However, we must careful not to ask the child to seek only chocolate milk or consume milk with cereals that are rich in sugar.

7. More Fruits and Vegetables: No matter how difficult it is, it is important that children eat more fruits and vegetables, fitting them into their everyday life. By following these simple tips, we will be able to offer children what they need for their good development. Without exaggeration, children will appreciate the importance of a healthy diet.

The post 7 Practical Nutrition Tips for Our Children appeared first on Anna Cortesi - Certified Dietitian and Nutritionist in Cyprus.

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