We all know that eating a well balanced, nutritious diet, with plenty of fruit and
vegetables helps you feel good. But exactly how does enriching your diet with a good mix of veg support your skin health? Dr Sunni Patel explains.
Dr Sunni, founder of dishdashdeets.com and registered culinary medicine coach @drsunnipatel is passionate about helping you to nourish your body from the inside, out. “Eating well shouldn’t be rocket science,” he says.
When it comes to skin health, think about your gut health too, he says. “Evidence now shows that there is a link between gut and skin health, regulated by the gut microbiome. Plenty of good bacteria in the gut can regulate hormones, aid nutrient absorption, and maintain the skin barrier, all of which are central to our skin and hair health.”
“Getting your five-a-day is a really good place to start to support your gut health, as this gives you fibre – and we need around 30g daily,” says Dr Sunni. One sweet potato contains 3g fibre so you need a range of vegetables and wholegrains in your diet to hit that 30g.
Which nutrients feed our skin, and what should we eat to get these?
“Eating a good source of protein like beans and pulses, certain grains and vegetables, and soya-based products is essential for skin health as it provides our bodies with amino acids, which we need to produce collagen, elastin, and keratin – all extremely important for skin and hair health,” says Dr Sunni.
You might have heard that a vegetarian diet can help and support with skin problems and this is partly down to the increase in and variety of plants in a vegetarian diet.
“Your skin also needs vitamin C, which you can get from bell peppers, Brussel sprouts, spinach, strawberries, and potatoes. Vitamin E – found in green leafy veg, nuts and seeds – is essential too. And finally, vitamin A, which you can get from brightly coloured fruits and vegetables,” says Dr Sunni. “Think carrots, sweet potatoes, mangos and apricots.”
If you’re looking for supplements to take with food, the Plantopia Detox & Purify capsules contain a powerful blend of vitamins and herbs carefully dosed with adaptogen schisandra.They contain energy-enhancing Vitamin C and a Black Pepper Extract which helps yourbody to absorb vitamins and nutrients that further nourish your body.
What are your go-to veggie snacks?
A smoothie is an easy way to get a wide variety of vegetables, fruits and fibre into your diet. It’s also a great way to avoid food waste as you can use up what’s left in your fridge.
To make this chocolate smoothie recipe, all you need is:
- 1 frozen banana
- 1 cup of unsweetened milk (such as oat or almond)
- 1/2 a cup of mixed frozen berries
- 1 tsp of cocoa powder
- 1-2 dates for sweetness and fibre.
“Simply blend until smooth and sprinkle in a small pinch of nutmeg or cinnamon to up your plant points even more and feed the good bacteria in your gut.”
Dr Sunni’s top tip? Always add berries. “They support heart and brain health. Orange fruit and veg is generally rich in vitamin C, and purple berries like blueberries and grapes tend to be anti-inflammatory and rich in antioxidants,” says Dr Sunni. “I’ve suggested frozen berries in this recipe because they’re cheaper and just as good.” It means you can keep them ready
and waiting in your freezer too. The Plantopia Energise & Uplift capsules also contain an empowering blend of vitamins and herbs, featuring iron, vitamin B6 and vitamin B5.
Visit Plantopia for more supplements to take with food.