From the Inside Out: Foods for Healthy Supple Skin

Keeping a healthy, vibrant complexion with topical creams and serums is certainly important for skin health and protection. However, the very best way to keep your skin looking its absolute best is starting with what’s on your plate.

A well-rounded diet rich in vitamins, minerals, and healthy fats can provide the essential building blocks your skin needs to protect itself, repair damage, and maintain a youthful glow. We’ll dive into some of the most powerful foods you can add to your plate to support your skin from the inside out.

The Foods

• Water: Water is the fundamental building block of all our cells, including skin cells. Staying hydrated helps maintain skin elasticity, reduces the appearance of fine lines, and helps flush out toxins that can contribute to breakouts. Strive for 100 ounces a day of water.
• Flaxseeds: These tiny seeds are packed with omega-3 fatty acids, which are crucial for maintaining the skin’s barrier function. This helps keep moisture in and irritants out, leading to smoother, more hydrated skin.

You absorb more of this nutrient packed seed if they are ground versus whole. Buy them whole and grind them yourself just before using. Ground flaxseeds are more vulnerable to oxidation from light and oxygen and should be refrigerated if you’re not going to use right away.

• Kiwis: Kiwis are an excellent source of Vitamin C, a powerful antioxidant that is essential for collagen synthesis. Collagen is the protein that provides structure and elasticity to the skin, helping to prevent sagging and wrinkles.
• Avocados: Rich in healthy monounsaturated fats and Vitamin E, avocados help keep the skin moisturized and protected from oxidative damage. The healthy fats also support the skin’s natural lipid barrier.
• Collards, Kale & Spinach: These leafy greens are loaded with vitamins A, C, and K, as well as antioxidants like lutein. These nutrients help protect the skin from sun damage, reduce inflammation, and promote cell turnover for a fresh complexion.

 I mix about 3 cups of these greens with blueberries, a banana, protein powder,  flaxseeds, water, and a bit of almond milk in a blender and drink up!

• Green Tea: Green tea contains catechins, a type of antioxidant that fights free radicals and can help protect the skin from UV damage. It also has anti-inflammatory properties that can soothe irritation and redness.
• Fatty Fish (like Salmon): Fatty fish are one of the best dietary sources of omega-3 fatty acids. These healthy fats are anti-inflammatory and can help reduce conditions like acne and psoriasis. They also contribute to a strong skin barrier.
• Carrots: Carrots are abundant in beta-carotene, which the body converts into Vitamin A. This nutrient is vital for cell repair and growth, and it can help give your skin a natural, healthy glow.
• Nuts: Nuts, particularly almonds and walnuts, are high in Vitamin E and zinc. Vitamin E is an antioxidant that protects skin cells from damage, while zinc is an anti-inflammatory mineral that can help with wound healing and acne prevention.

Of course, you’re better off with the unsalted or lightly salted kind. Stay away from the sugar-coated nuts. It’s just extra calories you don’t need.

Incorporating these foods into your diet is a simple yet powerful way to invest in the long-term health and appearance of your skin. While topical treatments play their part, remember that true skin health begins from within. So, go ahead and nourish your glow with a colorful plate and a glass of water, and your skin will thank you.