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THE SUPERFOODS GUIDE TO BETTER SKIN IMMUNITY
Skin is the human body’s largest organ and plays possibly the most pivotal role in maintaining optimal immunity levels in the body. It’s the soldier who leads the battle against pollutants and chemicals from the front, to provide the body with a barrier of protection from external environmental aggressors.
This is why it is imperative for the skin to be healthy and strong. Keeping our lifestyles in mind, it is important to strengthen the barrier function to ensure our skin is immune and well-nourished. However, topical solutions like serums and creams aren’t solely responsible to maintain the health of your skin. The gut plays a pivotal role over here. The diet we maintain strongly influences the condition of the skin and certain superfoods play a key role in boosting the organ’s health and immunity. This has been seen and proven in practices like Ayurveda that strongly advocates the connection between the food we eat and our overall well-being. Modern science also has studied how the food we consume has a direct impact on our immune system. Research has seen natural compounds like green tea polyphenols and grape seed proanthocyanidins among many others, positively influence human skin health.
A diet rich in immunity boosters like superfoods that contain vitamins, antioxidants, polyphenols and fibres can help nourish the skin, strengthen its barrier function and in the long run boost its immunity. Below are some skin superfoods that you can incorporate into your diet for glowing and healthy skin:
Green Tea
Researchers suggest that the presence of polyphenols in green tea help in reducing sebum production, which might help with acne prevention. Green tea is rich in EGCG and is thus packed with powerful antioxidant, anti-inflammatory and antimicrobial properties, which help treat skin conditions as well as improve the overall health and appearance of the skin.
Aloe Vera
Abundant in antioxidants, enzymes, Vitamins A, B, C and E, as well as Folic Acid, Aloe Vera comes with great anti-inflammatory benefits for the skin. The inner gel of the leaf, as well as the juice from it, helps hydrate cells, organs and the skin. It’s a power-packed superfood for skin in need of extra hydration and care.
Fruits
While fruits have been long known as the superfoods that provide wholesome nutrition to the human body, fruits like Oranges and Grapefruits are a delicious way to pack your skin with the nourishment of Vitamin C. The antioxidant properties of Vitamin C are essential for the growth, repair and rejuvenation of your skin barrier.
Turmeric
Turmeric is a natural antioxidant that enables skin regeneration by boosting collagen production in your body. Studies have also shown how curcumin, a compound found in turmeric is helpful in decreasing UV damage within the skin. While being a powerful superfood for overall health, turmeric is also known to be a favourite for many as a topical mask to tackle hyperpigmentation on the skin.
Moringa
Moringa is a rich source of vitamins and proteins that are beneficial in maintaining optimal skin health. Rich in Vitamin C, it helps in neutralising free radicals and in turn help in preventing wrinkles, premature ageing and sagging skin. The protein in Moringa also helps in protecting skin cells from damage. Moringa can be consumed in a powdered form, added into breakfast smoothies and overnight oats, or also eaten fresh with other rich green superfoods like spinach and collards.
Almonds
Almonds are a popular superfood to snack on, but not many know that they come with great benefits for the skin! Rich in Vitamin E, almonds are a beautifying antioxidant that helps make the skin more smooth and supple. Studies have also shown that Vitamin E can also help in fighting the signs of ageing, and nourish it from the inside out.
While it is widely known, that a balanced diet combined with an active lifestyle helps boost the immunity of the body, incorporating these superfoods are a sure shot way to improve the health and immunity of your skin while strengthening your skin barrier and fighting the effects of environmental aggressors.
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Mapping Your Whey to the Best Protein Source
Introduction:
Looking to increase your protein intake? There are many options that you can add to your meals to ensure an adequate protein-rich diet, namely: Greek yoghurt, eggs, lentils, cottage cheese, seafood, poultry and whey protein. However, not all proteins are equal. If all protein sources were to face-off, there would be one clear winner - Whey.
Whey protein may not be the most appetizing form of protein, but it wins simply because it contains an incredible range of essential amino acids, which are absorbed quickly into the body and is proven to help you get stronger and build your muscles while shedding excess body fat. Ask any nutrition-conscious bodybuilder which their favourite source of protein is —they’ll tell you whey is the way to go!
Read on to learn more about whey protein—what it’s made of, the different types of whey protein and how it can help you achieve your fitness and health goals.
What’s in your Whey?
Natural whey protein is simply a mixture of proteins that have been isolated from whey— the liquid that separates from milk during cheese production as a by-product. This liquid is extremely rich in essential amino acids like leucine and cysteine.
What are the different types of whey protein?
There are different types of whey protein namely: Whey Concentrate, Whey Isolate and Whey Hydrolysate. What differentiates them from each other is the way they have been processed.
Whey Concentrate contains roughly 70–80% protein, a small percentage of lactose and fat and ranks highest in terms of taste.
Whey Isolate contains 90% protein, or higher and significantly less lactose and fat. However, it lacks the beneficial nutrients found in whey protein concentrate.
Whey Hydrolysate is the purest form of whey protein, made through a process called hydrolysis. This process breaks down the protein chain into smaller segments called peptides that are easily absorbed by the body. The downside is that this whey causes a 28–43% greater spike in insulin levels than isolate making it difficult for people with diabetes to consume it.
When evaluating the different types of whey, the best whey protein seems to be whey concentrate.
Why should you consume whey protein and how does it benefit you?
If you have protein deficit in your diet, are vegetarian and are looking for alternative protein sources then whey protein supplements is your answer. And as mentioned earlier, whey protein is also an effective way to help muscle mass and strength. Athletes, bodybuilders, fitness influencers and people who are looking to ‘get shredded’ or meet their strength and fitness goals turn to whey.
Whey protein helps you gain muscle and strength by:
· Stimulating hormones: Whey increases the release of anabolic hormones that can stimulate muscle growth, such as insulin
· Building blocks: Whey is a source of protein and amino acids, which serve as building blocks for increased muscle growth.
· Supplementing Leucine: Whey is rich in the amino acid leucine, which is known to stimulate muscle protein synthesis at a molecular and genetic level
· Quick absorption: Whey protein is absorbed quickly into the body as compared to other types of protein
What are the sources of whey protein?
There are several commercial sources of whey protein in the market today - the most popular form is whey powder which can be easily consumed with water, blended with fruit to make a shake or even a frozen dessert. Protein bars, desserts, pancakes and ice-cream are also gaining popularity as ways to consume whey protein while making it appetising!
Which whey are you gonna go?
Now that you have your options laid out before you - all you need to do is find the right whey for you. Remember, when trying a new protein powder, pay attention to how your body responds. As with any supplement, it’s advisable to take a break every now and then and to also switch between different products.
Also remember, whey protein is only a nutrition supplement. Make sure to include plenty of whole, fresh foods in your diet, including natural sources of protein and fiber, in addition to water as your main sources of nutrition!
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