You know the age-old phrase, “you are what you eat”? Well, this quote rings especially true when it comes to your skin. A diet rich in healthy fats, fruits, vegetables, and lean proteins is the key to keeping your skin soft, glowy, and spot-free.
If you’re interested in transforming your skin from the inside out, then read on to learn what 10 foods you should incorporate into your day-to-day meals.
How Does Diet Affect Your Skin?
Your skin is your largest organ and can suffer from imbalances as a result of nutritional deficiencies (just like any other organ in your body). That’s because your diet provides the building blocks for cell repair, and, when improperly fueled, can trigger inflammatory or hormonal responses.
Often, skin concerns such as acne, inflammation, dryness, and premature aging can indicate poor nutritional habits. Of course, that’s not to say improving your diet is the cure for skin conditions. But healthy foods, paired with a good skincare routine, will help significantly.
10 Best Foods for Your Skin
1. Salmon
Bring on the fatty fish! The omega-3 fatty acids in salmon contribute to the production of collagen, a protein that helps keep skin wrinkle-free. Salmon is also an excellent source of vitamin E, which is one of the most important antioxidants for your skin. Plus, it’s delicious, so it’s a win-win.
How to (easily) incorporate it into your diet:Try layering smoked salmon on bagels and cream cheese for breakfast, or enjoy canned salmon over rice, greens, or pasta.
2. Ginger
Who doesn’t love ginger? Not only is it tasty, but it’s packed with over 40 antioxidants (like gingerol, shogaols, and paradol) that have anti-inflammatory and antibacterial properties. These antioxidants protect you against free radicals that break down collagen. Ginger can also improve blood circulation, thereby reducing skin dullness!
How to (easily) incorporate it into your diet:End your evenings with a cup of ginger root tea, or add grated fresh ginger directly into your smoothies, juices, or stir-fries.
3. Avocados
There’s no need to slow down on the guacamole! Thanks to avocado’s high levels of healthy monounsaturated fats, antioxidants, and vitamins E and C, it can protect against UV damage and promote collagen production. Its natural oils can also promote hydration and reduce signs of fine lines. In fact, one study found that eating an avocado daily can improve skin elasticity and firmness!
How to (easily) incorporate it into your diet:Use avocado instead of mayonnaise in tuna or egg salads, or try blending chunks into your smoothie for extra creaminess. When in doubt, it’s also good spooned directly from the skin (with a sprinkle of salt, of course).
4. Tomatoes
This bright fruit (or vegetable, depending on who you ask) is chock-full of lycopene, an anti-aging antioxidant. The lycopene acts as a shield against UV rays, preventing wrinkling and hyperpigmentation caused by damage from the sun. Their natural antibacterial properties can also help reduce sebum production, which causes acne.
How to (easily) incorporate it into your diet:Sprinkle miniature tomatoes on top of your salads, or try stirring chopped tomatoes into your scrambled eggs. To get the most lycopene and antioxidants, however, they’re best cooked down in sauces, soups, or stews.
5. Artichokes
Artichokes contain the flavonoid silymarin, a powerful antioxidant that can help clear blemish-prone skin as well as prevent the breakdown of collagen and elastin fibers. Artichokes are also chock-full of vitamins C, A, E, and K, which can do everything from brightening your skin tone to increasing hydration. Plus, they’re naturally detoxifying, which means they get rid of harmful toxins!
How to (easily) incorporate it into your diet:Toss canned, jarred, or frozen artichokes (that are already trimmed) into salads or pastas, or sprinkle them over pizza. They’re also great folded into omelets with some feta cheese, or roasted alongside potatoes.
6. Cinnamon
Cinnamon is great for stimulating circulation and blood flow, which brings oxygen and nutrients directly to the skin. It’s rich in antioxidants and polyphenols, which are micronutrients that help fight free radicals that cause wrinkles. Cinnamon is also known for stabilizing blood sugar spikes, which can cause inflammation and increased sebum production.
How to (easily) incorporate it into your diet:Sprinkle some over your morning oatmeal, or try stirring it into your yogurt, coffee, or pancake mix. Cinnamon also makes a great addition to meat rubs!
7. Spinach
Spinach may be one of the more contentious foods on this list, but it’s loadedwith zinc (it contains some of the highest concentrations of any vegetable), which has been shown to reduce inflammation and help prevent acne breakouts. It also contains zeaxanthin, a naturally occurring antioxidant that protects skin from damaging free radicals and helps even out skin tone. On top of all that, there’s plenty of vitamin A, C, and E!
How to (easily) incorporate it into your diet:Throw some raw spinach into scrambled eggs, soups, or pasta right before serving. (It wilts down in seconds!) You can also blend it into pesto, tomato sauces, or curry to thicken them while subtly getting the benefits.
8. Chia seeds
Eating chia seeds means you’re consuming one of the richest sources of omega-3 fatty acids! Omega-3 can strengthen your skin barrier, thereby improving moisture retention. Chia seeds also contain niacin, peptides, zinc, and vitamins A and E—all of which can improve your skin health. In fact, studies have found chia seeds to significantly reduce C-reactive protein markers, which cause inflammation.
How to (easily) incorporate it into your diet: Sprinkle them into your smoothies, or stir soaked chia seeds into your oatmeal or yogurt. You can also whisk a few tablespoons of chia seeds with milk and let it sit overnight in the fridge to make chia seed pudding!
9. Egg whites
Egg whites are high in the amino acids lysine and proline, which encourage your body’s natural collagen production. They also contain lysozyme, which is an enzyme that can break down the cell walls of acne-causing bacteria. As an added benefit, their high protein levels increase the growth and healing of facial tissues.
How to (easily) incorporate it into your diet:Start your day off with an egg-white omelet packed with veggies, or make easy grab-and-go egg bites. If you don’t want to worry about separating the yolks every time, try buying liquid egg whites.
10. Quinoa
This protein-packed grain’s high levels of riboflavin make it a superstar for your skin. Riboflavin supports skin’s elasticity and the production of connective tissue, which helps even things out and makes fine lines and wrinkles look less prominent. It also contains omega fatty acids that lock in hydration by strengthening your skin’s barrier.
How to (easily) incorporate it into your diet:Tryreplacing your side of white rice, brown rice, or pasta with quinoa during your next meal. You can also mix it with meat for meatballs, or toss it with greens for a salad.
Want to Learn More About Getting Your Best Skin?
Want more skincare tips and tricks? Then chat with one of our aesthetics specialists! Our licensed skincare professionals will build a skincare routine plan that will have you on the path towards healthier, more radiant skin. That’s what it means to experience the 360-degree difference!
