It takes more than skincare products to get a glowing complexion. You spend lots of time and money thinking about what you apply on your face. Many of those moisturizers and serums contain harsh chemicals that are not good for your skin.
That’s why I’m focusing more on a clean beauty, inside and out. I wish I would have learned about the importance of diet and how it relates to skin health a lot sooner. I’ve made little changes here and there like upping my fruits and veggies, cutting back on beef ( I now consume it once a week) and getting my gut health in check.
I’ve noticed a significant change in my skin overtime. Incorporating healthy, nutritious foods is not only great for health but will also up your beauty game.
Below are a list of eleven foods scientifically proven to improve your skin conditions from the inside out. Including them in your daily diet will help you keep your skin glowing and nourished.
1. Green Tea
Green tea, apart from polyphenols, contains six different types of catechins, and these compounds have antioxidant properties. Antioxidants fight free radicals, compounds that can harm your skin, health, and body if their levels get too high.
Green tea is anti-inflammatory making it great for overall health. It’s an amazing drink that can do wonders to your skin. I sip 1 sometimes 2 cups (iced or hot) every single day.
Avocados are one of the best anti-aging foods. Apart from being a popular source of healthy fats, they are rich in poly-unsaturated and mono-unsaturated fats that lower your cholesterol level keeps your heart healthy, and even contain protein and fiber to keep you full. Avocados contain vitamin E to prevent wrinkles and promote softness. The chlorophyll they contain reduces inflammation of your skin. Another advantage of avocados is that fat, combined with fiber, helps maintain a healthy blood sugar level throughout the day.
Turmeric contains anti-inflammatory and antioxidants that provide luster and glow to your skin. It revives your skin by bringing out its natural glow. Its beneficial qualities have been credited to the presence of an active ingredient known as curcumin. I love adding it to soups and I’ve used it in a number of homemade face masks.
Turmeric is ideal for soothing inflammation plus has also been proved to improve your immune system and support proper functioning of your brain. Take it along with lukewarm water to protect the cells of your skin against free radicals and balance the natural flora of your skin.
Fatty fish like salmon is an excellent food for healthy skin. It contains a rich source of omega-3 fatty acids, essential for maintaining the health of your skin and keeping it moisturized, supple, and thick. The omega-3 fats make your skin less sensitive to the harmful ultraviolet rays of the sun and reduce inflammation as well.
Additionally, salmon is also a source of vitamin E, among the most important antioxidants for your skin. It is also a source of high-quality proteins, required for maintaining the integrity and strength of your skin. You should incorporate 1 to 2 servings of fish into your diet at least once a week.
Strawberries, blueberries, and raspberries not only taste good, they’re also great for your skin. Full of antioxidants, berries gives us natural protection from the damaging effects of the sun. Whenever I make myself a smoothie, berries are what I reach for first.
Additionally, berries help decrease redness for those having sensitive skin. They help spur the production of collagen fibers, which keep your skin supple and smooth because of the vitamin C they contain. The vitamin C and antioxidants that berries contain can protect your skin from skin cancer, pollution and sun damage.
6. Citrus Fruits
Citrus fruits, apart from being delicious, are chock full of nutrients that provide a host of health benefits. Fruits like oranges, grapefruit and lemons are low in calories and are ideal for those who are weight conscious.
Citrus fruits are also a rich source of vitamin B6, vitamin C, phytonutrients, thiamin, niacin, magnesium, potassium, lycopene, and folate. These wide ranges of nutrients provide a range of benefits for your hair and skin. The citric acid they contain kills bacteria and other pathogens present in your skin, cleaning it and making it feel fresh. One skincare product I highly recommend to add to your skincare routine is a Vitamin C serum so you can get double dose of this amazing vitamin daily.
I discovered Kombucha three years ago and I drink it at least twice a week. For the ill-informed, Kombucha is a combination of sugar juice, bacteria, and fermented tea. You might be wondering whether consuming bacteria is good for your health, but these bacteria are loaded with health benefits, including digestion and better gut health.
Apart from helping your skin build a better and healthier relationship with your gut, Kombucha contains vitamins B2, B6, and B12 that helps improve the condition of your skin too. The next time you’re at the grocery store, grab a bottle for yourself.
8. Green Leafy Vegetables
Green leafy vegetables such as spinach and kale are an excellent way to get additional antioxidants into your system. The vitamin A they provide to your body combats flaky and dry skin, the vitamin C undoes the damage caused by the sun to elastin and collagen, and vitamin E helps to fight against skin inflammation. Additionally, leafy green also contains folate, a nutrient necessary for repair of your DNA.
I put green leafy vegetables in so many different meals. I grab a handful for my green smoothies, I add them in my eggs for breakfast or I’ll make myself a big bowl of greens salad.
Eggs are great for the skin. The eggs’ protein contain amino acids that help with new skin cell regeneration. These proteins like collagen and elastin lend strength to your skin tissue, while others, such as melanin, contribute to your skin’s color. Eggs also nourish and soothe the skin thanks to their Vitamin A content.
10. Nuts & Seeds
Nuts are your best friends for life. Other than killing your hunger pangs with protein, essential fats, and fiber, they are responsible for making your skin supple and smooth, along with giving it a natural glow. From cashews to pistachios, walnuts and almonds, all of them have something unique to offer for your skin. They are packed with vitamins A, C, and E along with minerals like zinc and copper, which aid in a smoother looking and glowing skin.
Flax, pumpkin, sunflower, hemp, and chia seeds are all great for your skin. Sunflower and pumpkin seeds are both rich in protein, magnesium, vitamin E, and selenium. Protein and selenium keep wrinkles away, magnesium lowers your stress levels, and vitamin E enhances moisture in your skin. Hemp, chia, and flax seeds contain omega-3 acids, which are perfect for fighting acne and wrinkles. Grab yourself a handful a day!
11. Sweet Potatoes
Sweet potatoes are rich in vitamin A, an anti-inflammatory agent that helps fight off bacteria that causes acne. They also contain vitamin C, which works together with vitamin A both to prevent acne and heal it if you are already suffering from it. In addition to their antioxidants and vitamins, sweet potatoes have a comparatively low glycemic index that helps to maintain a steady level of insulin as well as evade the pimply dangers related with hormonal imbalance.
What foods do you like to eat for clear skin? Share your thoughts by commenting below!