Nutrition Blog
Get Good Skin

Nutrition and Diet can play a key role in helping to improve your skin health. We have dived into the world of nutrition and got some very helpful suggestions on what to eat and why, plus some recipe ideas to give you some inspiration.


Fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of Omega 3 fatty acids, which are important for maintaining skin health.
The omega-3 fats in fish 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 are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin.
Some studies show that fish oil supplements may fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus.

Fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation.
This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin.

Lastly, fish provides zinc — a mineral vital for regulating inflammation, the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing.


Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.
Getting enough of the fats that come from avocado is essential to keep skin flexible and moisturized.

Avocados are also a good source of Vitamin E which works better alongside Vitamin C, both of which are found in avocados.
Vitamin C is also essential for healthy skin. Your skin needs it to create collagen which is the main structural protein that keeps your skin strong and healthy.


Walnuts are a very good source of essential fatty acids, which are fats that your body cannot make itself. They’re richer than most other nuts in both omega-3 and omega-6 fatty acids.

A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce inflammatory in your body including the skin.

Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein — all of which are nutrients your skin needs to stay healthy.

Sweet Potatoes/Carrots

Beta-carotene is a nutrient found in plants. It functions as provitamin A, which means it can be converted into vitamin A in your body.

Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes. Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock. When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin.

High amounts of beta-carotene may also add a warm, orange colour to your skin contributing to an overall healthier appearance.


Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C.

It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage which can cause your skin to become dry and wrinkled.

Broccoli florets also pack a special compound called sulforaphane which boasts some impressive potential benefits. It may even have anti-cancer effects, including on some types of skin cancer.

Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body.

In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin. In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also maintain collagen levels in your skin.


Lemon Herb Salmon

Steps To A Regenerating Nights Sleep

Modern-day life is so busy and our minds can have a tough time keeping up. Having downtime and rest is so vital for our health and well-being. Sleep is something many of us struggle with so we thought of a few tips to help improve your routine and ensure a good night’s sleep every night!

Relax yourself in your room making sure the ambience is tidy, dark and at a warm temperature. Be aware that mobile phones pump out electromagnetic radiation whenever they’re on and emit radiation due to transmission signals. So it is best to keep them out of the bedroom!

Maintain a consistent routine when it comes to winding down, this could involve having a bath and then reading a chapter of a book or drinking a chamomile tea before turning off the light.

Scientists have found a direct correlation between anxiety and rhythm of sleep. When a person is anxious their heart rate increases which causes the brain to ‘race’. An alert mind produces beta waves making you far too stimulated to sleep. To make matters worse an active brain triggers other worries, so it’s even harder to achieve sleep. Here are some ways to reduce and eliminate anxiety: -carry out a yoga routine and/or meditate in candle light before getting into bed – listen to an audio book or relaxing sedative podcast – commit yourself to a self referral for CBT.

The best foods for sleep include milk, cherries, chicken and rice. Fatty meat, curry and alcohol are some of the worst. Some people choose not to eat after 6pm as late meals can make it difficult to sleep. However, if you are eating before bed remember that there are three main chemicals that promote good sleep: tryptophan, serotonin and melatonin. Here’s how you can include them in your diet and how they work together to help induce sleep:

All proteins involve amino acids, and tryptophan is one of them. It is however the rarest amino acid, but it can still be found in turkey and chicken as well as pumpkin seeds, sunflower seeds, peanuts and beans. Milk also involves a small amount of tryptophan. When this chemical reaches the brain it converts into serotonin.
You may be most familiar with this sleep-promoting chemical which is connected to drugs like Prozac. Serotonin carries messages between neurons and other cells, and when levels are decreased individuals can feel anxious, depressed and crave carbohydrates. At night time serotonin undergoes metabolic changes to become melatonin, the chemical that induces sleep.
Melatonin is a hormone that helps to regulate the body’s circadian rhythm, promoting a restful sleep. The best way to ensure optimal melatonin production is to sleep in a dark environment. Even low amounts of light can suppress the production of melatonin which not only affect sleep, but has other health consequences too.

We can also offer plenty of dietary advice to help you sleep better:

-Always combine a protein food with a low to medium glycaemic index carbohydrate. This helps optimise tryptophan levels.

-Avoid stimulants like caffeine and cigarettes.

-Avoid sedatives such as sleeping pills and alcohol to help you sleep. They have short term benefits and long term counter effects, such as dependency.

-Don’t buy melatonin supplements online. They are only available on prescription in the UK. Taking prescribed melatonin will disrupt your own natural melatonin production and potentially suppressing your ability to generate this important hormone.

-Don’t stop taking sleep medication suddenly. The best course of action is to speak to a doctor and develop a strategy to slowly wean yourself off in a healthy manner.

-Changing your diet can help you sleep, but it takes time. Start a sleep diary to keep track of your progress and don’t give up if you see no sudden improvement – sleeping soundly takes practice!

Invest in a good mattress and a weighted blanket to allow a deep pressure stimulation to promote calming.

Check out our aromatherapy oil blends to make! Essential oil diffusers release a  natural remedy to enhance a better nights sleep and to reduce anxiety. We have put together three powerful blends for you to try out in your room.

We hope this blog has given you some helpful information and tips. Here is to an April of good sleep!
xx The Enhance Team xx

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