Naturally healthy glowing skin doesn’t come from applying products alone. Your diet has a lot to do with how your skin looks. Regardless of what skin care products are in your cabinets, the foods in your kitchen are equally as important to your skin care regimen. Healthy fats are a key to glowing skin. Too often, we are watching our calories and these things get cut out. I’ve made the mistake many times. Fats are essential and something our body needs to hydrate the skin, absorb fat soluble vitamins, and produce hormones.
We’ve all seen the horror photos of what happens to people’s skin who use meth or heroine, right? Sure, that’s the extreme of going the wrong way but the fact of the matter is, what you put in your body can and will affect your hair, skin, eyes, nails, and how you feel physically and emotionally. So, what foods should you incorporate into your diet that will keep your skin looking beautiful, hydrated, and dewy?
To help your body get what it needs, try incorporating these healthy foods into your daily routine.
5 foods to eat for healthy glowing skin
Avocados contain monounsaturated fat which helps hydrate and shield the skin. Besides being an excellent source of moisture for your skin, avocados contain antioxidants that reduce the signs of aging. Carotenoids, which are found in avocados, act as antioxidants and scientific evidence shows they improve your skin’s thickness, density, tone, and overall appearance. Avocados are also an excellent source of vitamin C and E, both of which stimulate collagen production leading to firmer skin. Healthy fat in avocados also reduces facial redness and irritation. If you regularly suffer from dry skin and irritation, this an excellent food to introduce into your diet. I grew up eating avocado toast and now you can get avocado toast at Stabucks! This week it made its debut in Starbuck’s as a healthy spring food option!
For more information about the health benefits of avocados, check out this post from The Fitness Jockey!
2. Egg yolks
Egg yolks are a great source of protein and a natural source of biotin. Biotin is sold as a vitamin and promotes healthier skin, hair, and nails but why buy it when it’s probably in your refrigerator? Proteins are building blocks for skin tissue and help repair damaged skin. Many people would rather pass on eating eggs for different reasons. If that’s you, try making some DIY masks using egg yolks. Here are some great recipes for simple masks you can make at home with egg yolks. Eggs have been used for years in skin care and the high content of Vitamin A in the yolks reduces acne and helps heal flakey, dry skin. If you want to get really simple, just whisk up an egg until it becomes foamy and apply it to clean skin and leave it on for 15 minutes. Remove the egg with a cloth and warm water. Do you notice your skin is brighter? I bet you do!
3. Green Tea
Green tea comes up on just about every list of super foods because it’s incredibly good for you! Green tea lowers the levels of an acne-producing hormone called dihydrotestosterone (DHT). Who doesn’t want clear skin? It is also high in antioxidants which helps your skin and body fight free radicals leading to overall younger looking skin. For the ultimate green tea and the most powerful form of all, matcha is the way to go. Matcha powder contains more antioxidant properties than any known “superfood”. It is the ultimate source of antioxidants. Three to five cups of green tea daily will yield tremendous skin benefits and contribute to your overall health. If there’s just one change you were to make to your diet, the addition of green tea should be number one on your list. Make it matcha and you can’t get any better than that.
4. Omega-3 fatty acids
Recent studies suggest an omega-3 deficiency contributes to chronic acne and higher rates of depression of anxiety. These are polyunsaturated fatty acids, a different structure than that of the avocado which is a monounsaturated fat. We need both! Consuming adequate levels of Omega-3 fatty acids will not only keep your skin clear but also increase cell hydration and promote a healthier emotional well being. Wild salmon and mackerel are some of the best food sources for omega-3 fatty acids. Wild salmon is also known for having a high vitamin D content and selenium, a mineral that protects the skin from the sun’s harmful UV rays. Sardines and oysters are also excellent sources of omega-3 fatty acids. Ok, not everyone wants sardines? Not problem! Omega-3 fatty acids are also present in walnuts. A little less than 1/2 cup meets the recommended daily value and makes a great snack! Walnuts are also an excellent source of protein and copper, a mineral that is vital to boosting collagen production.
Not vegetables! Tomatoes are fruits and they have some incredible skin benefits to offer! The most important coming from tomatoes is a phytonutrient called lycopene. As you consume more tomatoes, lycopene will build up in your system. It helps protect your skin from harmful UV rays. You still need sunscreen but eating tomatoes will help protect your skin from the sun. Tomatoes are one of the few things that when heated or cooked, allow your body to more easily consume the vital nutrients they have to offer. Store bought tomato sauces and pastes are not absent of lycopene but using fresh tomatoes and heating them to make sauces and other dishes is the best way to boost your intake of the lycopene. Research done around the world suggests the nutrients in tomatoes plays a role in reducing the risk of skin cancer. Think about making tomato sauce, tomato paste, roasted tomatoes, and adding tomatoes in different meals you cook. This is an easy one to work into your diet and the return is well worth it.
Are you already incorporating these foods into your diet? If not, what changes do you think you’ll make? Do you notice changes in your skin based on what you are eating?