Can what you eat give you healthy complexion? Sure can! Include these 15 nutrient dense foods for Glowing Skin into your meals regularly.
You are what you. An old adage saying that couldn’t be more true. My journey to understanding the incredible link between what you eat and overall health proves it for me.
But where to start? It’s no secret that every month there is a brand spankin new super food that you must have. What about the latest and greatest skincare regimen that will solve all your woes.
The truth is what’s in your fridge and pantry already might be enough.
As you know, simple is my motto. I truly think we over complicate things and forget that simplicity is key. I think that about foods for glowing skin as well. Sure, a great skincare routine and is important but so is hydration.
What are the Best Foods for Glowing Skin?
Let me preface this by saying this is a start. There are so many amazing foods for glowing skin but in the spirit of keeping it simple I’m starting with some basics.
I’ve also rounded up foods you can combine easily to make delicious, skin loving meals.
The Best Foods for Glowing Skin
A round up of 15 of the best foods for glowing skin that can be enjoyed regularly and at each meal
1. Salmon
This fatty fish is packed with omega-3 which your skin will love. It is known to reduce inflammation and keeps skin moisturized and hydrated.
2. Spinach
This leafy green is amazing for retaining moisture in your skin which helps prevent wrinkles and removes dead skin because it is dense in beta carotene which converts into Vitamin A.
Other foods high in beta carotene are carrots, squash, and other leafy greens.
3. Hemp Seeds
This neutral tasting, nutrient packed superfood boasts 10g of protein per serving and is loaded with amino acids.
The skin loving component is a fatty acid called GLA (gamma linolenic acid) which reduces inflammation, prevents dry skin and may help with eczema as well.
4. Red and Yellow Bell Peppers
A staple in our home for adding to salads or easy snacking with hummus.
The red and yellow pigment in these bell peppers help prevent wrinkles and increase blood circulation, as well as fight acne.
5. Blueberries
The deep blue/purple colour of blueberries is from compounds called anthocyanins which are antioxidants that shield skin from harmful free radicals that can damage the collagen that keeps skin firm.
Then there is the fact that blueberries are packed with Vitamin C which is amazing for collagen production.
6. Oranges
These bright coloured fruits are amazing for your skin! Where to begin!
Packed with antioxidants, like blueberries, oranges fight free radicals which prevents wrinkles and premature aging.
With a high content of citric acid oranges help with skin exfoliation and dry out acne and Vitamin C helps your body form collagen and elastin to improve your complexion overall
Final words: Eat Oranges!
7. Sweet Potatoes
Remember beta-carotene in spinach? Yep, sweet potatoes are contain it too and when it converts to Vitamin A it helps with healthy cell production.
These yummy favourites of mine also contain anti-aging properties, and vitamin C to increase collagen production.
There's more. Sweet potatoes contain elements that serve as a natural moisturizer!
8. Avocados
Avocado gets a gold star for its skin benefits!
Moisturizing
Packed with vitamins A, D, and E, avocados are great for hydrating dry skin and protecting against environment factors like harmful UV rays.
They also contain linoleic and oleic acids which help to restore skin back to health
That Vitamin E I mentioned helps reduce the appearance of fine lines and wrinkles. There's also chlorophyll, an antioxidant that protects against premature aging.
Oh, and because avocado is clearly the superstar here it also aids in collagen production keeping your skin looking plump and youthful.
9. Dark Chocolate
That's right, I said dark chocolate is good for your skin!
Boasting an impressive list of vitamins and minerals, like magnesium to name one, dark chocolate can support collagen production and help repair and renew skin.
It also can protect your skin from UV rays because of the high level of antioxidants.
So, have a few squares, it's good for you!
10. Turmeric
This beautifully vibrant root is naturally antibacterial and contains curcumin that can decrease UV damage and reduces collagen breakdown.
11. Cinnamon
Like turmeric, including cinnamon in your diet can help eliminate bacteria that causes acne.
12. Quinoa
Rich in Vitamin B, eating quinoa helps to brighten and rejuvenate skin.
It also can give elasticity to your skin and help prevent wrinkles and fine lines
13. Tomatoes
Tomatoes contain two skin loving components I've covered: beta-carotene, that converts to Vitamin A, and Vitamin C which reduce the amount of free radicals keeping skin youthful
There is also an antioxidant called lycopene that protects skin from UV rays.
14. Almonds
Our friend Vitamin E is a big factor in why your skin will love you for eating almonds daily. It reduces the signs of aging and nourishes your skin from the inside out.
15. Bone Broth
The new, trendy thing but the benefits for your skin, gut, and joint health don't lie.
Bone Broth helps promote collagen production keeping skin youthful, plump, smooth, and reduces wrinkles.
As noted, there's also an incredible link between gut health and skin health so bone broth is beneficially overall.
What do these foods have in common?
There are a few key things many of these skin nurturing foods have in common. Let’s take a closer look.
Beta carotene
Spinach, Sweet Potatoes, Yellow and Red Peppers. To name a few. These foods all share this pigment.
Beta carotene is a a red-orange pigment found in fruits and vegetables. What’s cool about beta carotene is it converts into Vitamin A, an important vitamin for healthy skin.
Collagen Production
More than a few of these foods aid in the production of collagen.
What is collagen? Collagen is a protein responsible for skin elasticity.
As humans, we create collagen naturally but over time production slows down leaving our skin susceptible to wrinkles.
How to eat these foods for glowing skin?
What I love about this list is how EASY it is to combine the ingredients to create skin loving meals.
For breakfast, try quinoa with blueberries and cinnamon. For lunch and dinner I love a good rice bowl. Layer sweet potatoes, avocado with your favourite protein (I love marinated tofu). Try the Lazy Lady Turmeric Latte from Joyous Health to savour the benefits of turmeric. Lastly, you can sprinkle hemp on literally anything – I love adding it to pasta dishes or grilled cheese to boost the nutrition of these quick dishes.
Incorporating these skin nurturing foods doesn’t need to be complicated. They can be part of your day to day life. Get creative and mix them up. Not into eating them? You can find some in the form of supplements like collagen powder.
In need of some skin loving supplements like collagen? Check out the Vitamin Event at Well.ca
