Nourish your skin from the inside out, and that means making sure you are eating the right foods with the right nutrients to help your skin be healthy and look its best. This includes foods that are high in vitamin C such as oranges, kiwis, broccoli and pineapple. These foods are associated with reduced wrinkle formation. Plus, consuming more linoleic acid, which is an omega 6 fatty acid may help in reducing dryness of skin-very common in the aging process. Foods rich in linoleic acid include: vegetable oils and seed and nut oils.
Here is a list of some of the great skin nourishing foods:
- Broccoli is a cruciferous vegetable, high in antioxidants and vitamins C and E. Vitamin C is known for supporting the production of collagen to help keep skin supple and healthy, while skin cell membranes are protected by Vitamin E and helps to prevent potential damage from UV radiation.
- Almonds are a powerhouse, providing a great source of Vitamin E. Raw, soaked or sprouted almonds are great as a snack or added to stir fry, salads, breakfast offerings like cereal and yogurt, vegetable dishes and even desserts.
- Whole Grains (Pasta, Cereal, Bread) that contain the mineral selenium are important for skin health. Selenium is a natural antioxidant that can protect skin from environmental damage while improving elasticity. It is best to eat foods rich in selenium. If you do take a supplement, follow directions because high doses of selenium supplements have been linked to health problems.
- Carrots -A crunchy raw carrot will help supply nutrients such as beta carotene that is converted to Vitamin A. This is great for helping to repair damaged skin and protecting it from sun damage. Carrots are great in a salad, with peanut butter or other dip or roast them for a rich and hearty side dish or base for a vegan meal.
- Pumpkin seeds are an excellent source of zinc, which has an important job of protecting cell membranes. It also supports collagen, and skin renewal. Pumpkin seeds are a great savory or sweet snack, fabulous salad topping, and great additions of texture and nutty flavor to many meat, vegetable and grain dishes.
- Fish-Particularly fish high in fat such as trout, salmon, herring, mullet, mackerel, anchovies, smelts and sardines. These are all high in omega-3 fats known to fortify cell membranes of the skin and protect the skin from sun damage. Omega-3 fats are incredibly healthy fats and have an important job of filtering toxins while allowing the skin to absorb water and nutrients. Great ways to prepare your fish include, roasting, poaching, baking, grilling and steaming. You’ll want to avoid deep frying your fish in order to take the most advantage of its health benefits. If you don’t eat enough fish, take a supplement that is molecularly distilled.
- Water – Okay, okay, water isn’t a food, but it’s critical for amazing skin health. Stay hydrated by drinking plenty of fresh water daily, and avoid beverages that are known to dehydrate such as coffee, alcohol, sugary soft drinks and caffeinated drinks such as coffee. Also, most raw fruits and veggies are made up of more than 75% water, so eat your way to good hydration, too!
You can have great looking skin if you eat right, moisturize regularly, get enough sleep and avoid sun damage. We also recommend using non-toxic skin products that are natural and chemical free.