5 Foods for Better Skin: An Inside-Out Approach to Skin Care

So, a few blog entries ago, I discussed 5 treatments to give yourself more youthful skin. While all of these things can (and do) make a difference in the quality of your skin’s appearance, if you want to look your best, it’s also important to remember that while your skin sits on the outside, what dictates it’s condition always comes from the inside.

Keeping that in mind, the right diet can do wonders to minimize the need for external skin care. 

Foods that are great for your skin usually come with other great benefits too. 

So one of the great things about viewing skin care this way is that the more you do for your skin, the more you are doing for your body as a whole. The following is a list of my favorite 5 "skin foods", both in terms of what they do for your skin and how and the added benefits they come with. 

1. Fatty Fish (e.g., Salmon, Mackerel, Sardines)
   

Rich in omega-3 fatty acids, these help reduce inflammation, keep your skin supple, and support the skin’s barrier function, leading to healthier, more hydrated skin. 

Additional Benefit:

Fatty fish are also of great benefit to the mind, because the Omega -3s in them provide improved cognitive function, enhance mood regulation, and reduce the risk of mental decline by reducing oxidative stress. 

2. Nuts & Seeds (e.g., Walnuts, Almods, Sunflower Seeds, Flaxseeds)

If you aren’t particularly a fan of fatty fish, Nuts and Seeds are another great way to get plenty of Omega-3s, Omega-6 fatty acids and nutrients like Vitamin E, Magnesium and Zinc. 

Together these help combat oxidative stress, improve skin elasticity, and keep skin moisturized. 

Additional benefit: 

In addition to the aforementioned benefits of Omega-3s, nutrients such as vitamin E, magnesium, and zinc, are associated with better memory, focus, overall cognitive performance, and potentially reducing the risk of neurodegenerative diseases. Additionally, Magnesium in particular also plays a role in regulating neurotransmitters and hormones that influence mood, potentially reducing symptoms of depression and anxiety.

*Be sure to go for the unsalted ones however and remember that moderation is key. Just a handful of nuts and seeds a day is enough👍🏾

3. Berries (e.g., Blueberries, Strawberries, Rasberries)

Berries are high in antioxidants like vitamin C and polyphenols, protect against free radical damage, and promote collagen production, (which helps to alleviate wrinkles by making your skin look more “full” ). They also brighten skin tone.

**Here’s a tip! Frozen Berries generally have higher levels of antioxidants, and nutritional content than those that have been sitting on store shelves at room temperature. 

Additional Benefits:

Much like other “skin foods” the antioxidants in berries don’t just keep your skin youthful, but the rest of your body (and in particular your mind) as well. As with nuts, they are also anti-inflammatory, and the fiber in them aids in digestion, and helps regulate blood sugar levels. 

For myself, frozen blueberries are a go-to breakfast staple. 

4. Sweet Potatoes (or other orange/yellow vegetables)

These are my jam! Rich in beta-carotene, which the body converts to vitamin A, sweet potatoes help protect skin from sun damage and promote a healthy glow.

Additional Benefits:

As a complex carbohydrate, your body can run on these for forever, but they have way less calories than rice or bread. As such, if you want to diet to lose weight, boiled sweet potatoes are a great replacement for your carb intake. And the fiber in them is fantastic for digestion. Even more so than for skin quality, this is why they became my daily go-to carbs instead of things like rice, pasta or bread. 

I was actually pleasantly surprised to find out all of the benefits they have for your skin too😅Win-win! 

5. Raw Cacao

Raw Cacao is an absolute powerhouse for anti-aging effects. It’s loaded with antioxidants, promotes collagen production, has iron and magnesium that promote skin repair, reduces inflammation, (both inside and out) and increases blood flow, etc. the list goes on and on. 

TIP: 

Be sure to take it in moderation however, and you also have to make sure you are getting a high quality brand to make sure that it is not high in heavy metals. 

As milk or coffee take away some of the benefits of it, I generally have it as a morning drink (a teaspoon of it with honey in hot water). And then have my first latte of the day later on. (There should be at least a 30 min separation between the two to maximize the benefits). 

Taking Care of Your Skin Greatly Benefits the Rest of your Body

When I first got into skin care and anti-aging, I just wanted to look my best for my age; but I was really pleasantly surprised to find out how much the dietary changes made me feel better on the inside too. Taking care of your skin via your diet has fantastic effects for the rest of your body as well, as the condition of your skin (and hair for that matter) is only ever a reflection of your general health. That’s one of the reasons why nice skin is so powerfully attractive. 

While there are a lot of treatments that can you can do for better skin, (as I mention in this article) as well as supplements you can take (such as NR / NAD+ supplements- which I'm a fan of) better skin begins with an inside-out approach. This list is not exhaustive (Avacados for example are great for your body and skin too), but it’s a great place to start. I chose these foods as these are my go-to’s but by all means, search out and find the ones that work the best for you.  

As always, best of luck to you on your journey to find your best you🥰🥰❤️ I’ll be cheering for you along the way.