In yesterday’s post on How to Increase Collagen Production in Your Skin, I mentioned a few foods that really help to support healthy, glowing skin. I am a HUGE believer that what we put in our bodies is just as important as what we put on them. You can apply topical creams, lotions, and potions all day long honey, but if you are eating crap, it will show up your skin.

Now, I’m also a huge believer in ditching the food police, and not labeling food as “bad” or “good” because I believe everything in moderation is OK. So yeah, every once in awhile, have that cupcake girl! Just don’t eat sugary foods all day, everyday. Ok?!

As a nutrition nerd, I do believe that what we eat is super important to our health. Not only for our bodies and internal organs, but also to our skin (which just happens to be our largest organ). All the lotions and potions we apply to our skin are helpful in creating healthy skin. However, those are really just a beauty band-aid, and if you want healthy, glowing skin…you need to take a look at your nutrition.

As I have mentioned in other posts and videos, I suffer from eczema. In addition to literally cleaning up my skincare routine (meaning only using clean products), I also had to take a look at my diet and nutrition. Many of the foods I was eating (sugar, refined carbs, and dairy) were inflammatory foods. Once I cleaned up my diet, my eczema didn’t flare up as often as it used to. While diet and nutrition are controversial in the skincare world, I have seen huge improvements in my skin by eating healthier foods that nourish my body inside and out.

Whether you are looking to treat acne, reduce the appearance of wrinkles, ward of aging, or help prevent inflammation and other skin conditions, the right diet can be a valuable aid. Avoiding foods like carbs, sugars, fatty fried foods will help you to have clearer skin. In addition, eating certain healthy foods will help to fight complexion concerns, turn off the inflammatory genes in your body, and help to strengthen and build healthy skin tissues.

So let’s get to noshing!

Top Foods for Health, Glowing Skin

1. Omega 3 Fatty Acids – the good fatty acids in fish like Salmon help to protect and repair the skin. The Omega 3s in fish reduces inflammation, increases collagen production, regulates the production of new skin cells, keeps the skin thick, supple, and hydrated. Fatty fish is also a great source of Vitamin E, which is a powerful anti-oxidant.
2. Avocados – also full of healthy, good fats, Avocados help keep your skin moisturized, springy, and supple. Avocados also contain compounds that can protect your skin from UV damage, as well as containing powerful anti-oxidants like Vitamin C and E.
3. Citrus Fruits – lemons, oranges, tangerines, and grapefruits all contain Vitamin C, which is a powerful anti-oxidant. While we use Vitamin C serums to help prevent sun damage and to reduce hyper-pigmentation, studies have shown that eating citrus fruits will also help to reduce inflammation, calm skin, and aid in a brighter, more even complexion.
4. Leafy Greens – leafy greens like broccoli, kale, and spinach are full of Vitamin K, which aids in circulation. They also contain zinc which can reduce inflammation and even acne.
5. Nuts – the most beneficial nuts for glowing skin are walnuts. almonds, and brazil nuts. In addition to fatty acids and proteins to help repair skin, most nuts also contain selenium which increases collagen production. They also contain anti-oxidants like Vitamin E to help protect the skin.
6. Seeds – Flaxseeds and Chia Seeds have so many amazing benefits for the skin. In addition to reducing inflammation, they also aid in overall hydration levels in your skin cells. Seeds are also a great source of protein and Omega 3s.
7. Berries – whether it is strawberries, blueberries, blackberries, or raspberries – berries are full of anti-oxidants to protect the skin from damage caused by free radicals. Berries can also reduce inflammation in the body and skin, as well as aid in the production of collagen. Blueberries are also full of Vitamin A which can help regulate oil levels in your skin, there by clearing up acne. Truly a superfood!
8. Red, Yellow, and Orange Bell Peppers – rich in beta carotene, which your body turns into Vitamin A as well as Vitamin C, peppers are full of anti-oxidants to fight free radicals, protect your skin, help ward of premature aging, and increase collagen production.
9. Sweet Potatoes – also rich in beta carotene, sweet potatoes are another great source for Vitamin A to help reduce oil production and protect the skin.
10. Turmeric – the spice turmeric has become so popular for skin health, that many brands now use it in their skincare products. Turmeric is great for your skin because of it’s anti-inflammatory properties. It can even help with most inflammatory skin conditions like eczema and rosacea. And it too is full of anti-oxidants to fight off them free radicals!