Nourishing Your Skin from Within: Best Foods & Nutrients for Healthy Skin
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The secret to a healthy complexion is on your plate!

Woman consuming antioxidant to give her healthy skin

Looking to have radiant, glowing skin but are feeling a little unsure how to go about it?  There are 100’s of face creams out there touted as everything from a “dream cream” to a “miracle in a jar”.  But will they work?  Are they worth the cost?  Navigating the beauty industry can be very overwhelming to say the least.  

What if I told  you that you didn’t have to look any further than the foods you are eating?  That’s right, the secret to healthy skin is in your diet.  And is this blog we are going to discuss best foods for your skin and what some call a “healthy skin diet.” 

All the organs in our body need a healthy diet to function at their best; our skin (which is our biggest organ) is no different.  Lots of scientific evidence has been emerging proving that what we eat can significantly affect the health and aging of our skin. 

The Best Foods to Add to your Diet for Healthy Clear Skin

1. Quench Your Skin with Water

Ok, technically, water is not a “food”, but it is a nutrient, and definitely deserves to be at the top of this list! 

By drinking more water, you are flushing out toxins that are harmful to your skin and can cause drying and premature aging.  Water will also plump up your skin making wrinkles less apparent.  Aim to have a minimum of 2L (eight 250ml glasses) of water per day. If drinking water is hard for you, consider infusing water with herbs, lemons and/or limes, drink herbal teas (cold or hot) and include in your diet foods high in water like melons, lettuce and cucumbers.  Have a glass of water with meals and/or before you brush your teeth. If you struggle to drink water, get more tips here


2. Unleash the Power of Antioxidants

Antioxidants are powerful substances that can prevent or slow damage to cells caused by free radicals -unstable molecules that our bodies produce as a reaction to environmental and other pressures. Imagine them as the firefighters of your body, tirelessly battling against the blaze of cellular damage. 

Foods rich in antioxidants include:

  • Fruits (especially berries)
  • Vegetables (spinach, kale, broccoli)
  • Nuts (walnuts)
  • Spices (turmeric)
  • Green tea
  • Even dark chocolate (70% cocoa or higher). 

Here are some easy ways to include them in your diet: 

  • Swap out one cup of coffee for green tea. 
  • Add a handful of blueberries or spinach into your morning smoothie. 
  • Sprinkle some turmeric onto roasted veggies or into soups. 
  • Savor a piece of dark chocolate after dinner. 

In addition, regular exercise also boosts your body’s natural antioxidant defences. So, lace up those sneakers and get moving! Remember that Rome wasn’t built in a day, and neither is a healthier lifestyle. Start small, be consistent, and watch the magic happen. 


3. Healthy Fats for Healthy Skin

Yes, you read that right! Fats are often demonized in our diets, but can be the key to unlocking radiant, youthful skin. 

First up is omega-3 fatty acids. These powerful nutrients are found in abundance in fish like:

  • Salmon
  • Herring
  • Sardines
  • Mackerel
  • Flaxseeds
  • Chia seeds
  • Soybeans
  • Walnuts

Get the full list here. They’re akin to a magic potion for your skin – reducing inflammation (think less redness and fewer breakouts), keeping your skin moisturized and even protecting against sun damage. 

Next up is monounsaturated fats found in:

  • Avocados
  • Nuts such as almonds, cashews, pecans and macadamia.
  • Olives
  • Olive oil
  • Nut butters

Think of them as the hydration heroes; they help keep moisture within the skin cells leading to supple and plump-looking skin. 

And let’s not forget about Vitamin E – a potent antioxidant found richly in:

  • Sunflower
  • Safflower
  • Soybean oils,
  • Sunflower seeds
  • Almonds, peanuts, peanut butter
  • Beet greens
  • Collards greens
  • Spinach
  • Pumpkin seeds

It fights off free radicals that cause aging signs like wrinkles and fine lines. 


4. Protein Power

Our bodies are constantly creating new cells to replace old or damaged ones. This process is especially crucial for our skin, which takes quite a beating from environmental factors like sun exposure and pollution. 

Proteins such as collagen, elastin, and keratin form the structural framework of our skin.  They give it strength, elasticity, firmness and resilience. Without sufficient protein intake, these structures weaken over time leading to sagging skin, wrinkles, and other signs of aging. 

When we talk about protein, we’re really talking about amino acids –which are the building blocks of protein.  Where does our body get these amino acids that ultimately turn to collagen, elastin and keratin?  From animal and plant-based proteins in our diet. 

Aim to have approximately 15-30g of protein per meal.  Consider foods rich in lean proteins such as chicken breast or turkey; fish like salmon that also provide omega-3 fatty acids; plant-based options including lentils or chickpeas; eggs packed with vitamins A & E which are powerful antioxidants and aid in cell regeneration; dairy products (yogurt and certain cheeses) offering probiotics improving gut health linked to clearer complexion.  Nuts and seeds are also great sources of protein that can be added to any meal whether dry roasted, raw, ground or chopped! 

It’s important to add, that in addition to diet, other lifestyle factors contribute to healthy skin. Regular exercise increases blood flow helping nourish skin cells; adequate sleep allows your body time for cell regeneration; hydration keeps skin supple while reducing toxins; limiting sun exposure prevents premature aging. 

The bottom line? Your diet plays a vital role in maintaining radiant, youthful-looking skin. Remember, Rome wasn’t built in a day. It takes time to see significant changes in your skin health. But with consistency and patience, you’ll be well on your way to achieving a radiant glow. 

If you feel you need more support, get in touch with us.  One of our dietitians would be happy to work with you to create a customized diet plan.

If you are looking for food freedom, a caring supportive co-pilot, and creating sustainable habits that fit into everyday life, we can help.

Our team of experienced Global Online Nutritionists and Dietitians translate the complex science of medicine, nutrition, and health into easy to understand, relevant strategies that even ‘nutrition naysayers’ or those with the most stressful busy schedules can use.

We will help you stop stressing about food and your body. We make healthy eating simple, fun and more effective in improving health and your personal best weight.

Adopt a healthier lifestyle for good: learn about nutrition counselling or simply contact us below:

Looking for more blogs like this one? Check out some of our other posts:

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Amy Floyd, Nutrition Counseling Client
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