The Skincare Diet: 10 Foods for Glowing Skin
The Skincare Diet: 10 Foods for Glowing Skin
Beauty from the inside out
The Skincare Diet: 10 Foods for Glowing Skin
Let’s talk about beauty from the inside out.
So many skincare products are advertised and we have no idea which ones work and which ones don’t. We rely on reviews, influencers, and what our friends/family say. What we do know is that what we put on the inside will affect the outside.
For those of you who have been blessed with the genes that have provided you with flawless skin, I envy you! I was not blessed with such skin and really have to work on getting the glow I need.
Absorption of these fruits and veggies when ingested can vary from person to person. It’s important to do your own research to find out what works best for you, but these are what I’ve found doing my own research and work for me.
Also, you can eat the below foods and still not have the most amazing glowing skin, but I’m sure it helps. If you pair these foods with foods that don’t help (fried and processed foods), they won’t have as much an impact if you would just keep a clean(er) diet. I eat what I want for the most part, but I try to keep it clean. I’m an ova-lacto-vegetarian (I’m a vegetarian who also consumes eggs and dairy products), keep a food journal to understand what foods affect me most, drink 56-64 oz of water a day, and do not use any skincare products that aren’t “clean” and cruelty-free. I also use Badger Sunscreen and massage my skin often with pure, cold-pressed oils.
I digress…
Here are my top 10 foods for healthy, glowing skin:
1) Avocado
One of my absolute most favorite foods in the world…
Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage (Healthline). Dr. Shahzadeh Seeren suggests that avocado is more beneficial than garlic, unless you can ingest raw garlic. I can eat it plain, some eat it salted, others eat it in the form of guacamole or avocado toast… whatever you’re doing, as long as you’re eating it, you’re doing it right!
2) Papaya
Papaya has skin lightening properties that help clear blemishes and pigmentation (4). ... The enzyme papain, along with with the alpha-hydroxy acids, acts as a powerful exfoliator and dissolves inactive proteins and dead skin cells (6). This, in turn, can make your skin lighter and softer (Style Craze). I have acne scarring all over my skin, so I use papaya (and sometimes turmeric) to heal and lighten the scars by spot treating with a piece of a papaya! Where I live, it’s difficult to find the really delicious papaya that I crave—- the sweet deliciousness of the island papayas, but any papaya will serve your skin well.
3) Blueberries
The blueberries’ color is a result of compounds called anthocyanins; powerful antioxidants that shield the skin against harmful free radicals that can damage the collagen that keeps your skin firm. On top of that, blueberries are also packed with vitamin C; another antioxidant crucial for collagen production (Sefl). Collagen is key if you didn’t already know. Blueberries are good for your circulatory system as they keep capillaries and blood vessels flexible and keep them from breaking, too. I top mine with a little organic honey (sometimes a dusting of sugar when they’re not sweet). Sometimes I add them to soft-serve or plain yogurt, too.
4) Sweet Potato
Sweet potatoes are also rich in vitamin C and Vitamin E, both of which are very crucial to keep skin healthy, glowing, and supple. Vitamin C helps boost collagen, which tightens your skin. The antioxidants present in sweet potato are also responsible for a natural sheen (NDTV). I do not eat raw sweet potatoes nor do I eat the skin (I’m pretty sure no one eats raw root veggies), so I bake, roast, & broil these beauts and season these with a little Indi by Li Veggie Blend seasoning, but you can just cook and eat as you please!
5) Broccoli
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C (20). It also contains lutein, a carotenoid that works like beta carotene that helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled (Healthline). I steam my broccoli and, again, add a little Indi by Li Veggie Blend seasoning on it to enjoy (I put that *ish on everything)!
6) Olive Oil
Cold-pressed, extra virgin olive oil is said to work wonders with the skin, especially for its anti-inflammatory properties. Olive oil consists of monounsaturated fat which is associated with increased skin elasticity and firmness as well. From Medical News Today, “Olive oil acts as an antioxidant, which is a substance that prevents oxidation. ... When applied to the skin, antioxidants may prevent premature aging. Also, some research suggests that putting olive oil on the skin after sun exposure may fight off cancer-causing cells”. We’re talking about what to consume to get beautiful skin from the inside out, but I literally rub a high-quality, cold-pressed olive oil into my skin to cleanse and hydrate it. Strange to some, I know, but it works!
7) Flaxseed
Packed with Omega-3 fatty acids, lignans, and antioxidants, flaxseed makes for a powerful ally in the fight against aging! Omega-3 fatty acids help your skin stay smooth and hydrated, while the lignans help reconstruct broken blood vessels and skin cells, and antioxidants protect the skin from free radicals and UV rays (Pickled Plum). Grind them up and top on your food (I add this to my smoothie bowls and granola), or just mix some flaxseed with water to drink!
8) Pomegranate
Being rich in antioxidants, pomegranates neutralize the effect of free radicals in our bodies. The anti-aging plant compounds in the fruit also help in stimulating keratinocyte cells (skin cells) and help in cellular regeneration thereby keeping wrinkles and sagging skin at bay (femina.in). I’m not sure how many pomegranates one can actually eat before it’s considered not-good (everything in moderation), but I usually only consume pomegranates when they’re fresh, in-season, and in-stock at either the farmer’s market near me, at MOM’s (Mom’s Organic Market), or in Whole Foods. Too annoying to eat? I have a tip for you! @worldwidevegetarian (now vegan) taught us how to get the seeds out easily so consumption is that much easier: cut the pomegranate in half, immerse in a bowl of water, rub the seeds out of the rind, and they come right out!
9) Green Tea
Green tea has a ton of antioxidants. Limit your intake to two 4-ounce servings a day. One Hundred Percent Pure writes, “Drinking and applying green tea may help fight skin cancer by promoting DNA repair. Green tea contains a powerful antioxidant called EGCG that helps fight DNA damage from UV rays to prevent skin cancer. It's also a potent anti-aging ingredient that combats signs of aging when ingested or applied topically.” Drinking green tea without sugar is best…
10) Honey
I use raw honey for everything: in my tea, as a mask on my lips to hydrate them, in a face mask blend to combat acne, and more. I also ingest a teaspoon of Manuka honey when I feel a cold/flu coming on. The Every Girl writes, “It's extremely moisturizing and hydrates even the driest of skin. Honey is naturally soothing and has healing properties (it was traditionally used on wounds to aid healing!). It also nourishes damaged skin to fade scars (like those pesky acne scars!).”
Lately, I’ve been lazy and dependant on Playa Bowls’ “Green Power Bowl” for my nutrients because I’ve not been feeling 100% and needed to switch things up. It’s a smoothie bowl blend with a kale/coconut milk base topped with vanilla protein, granola, banana, and a drizzle of almond butter. Sometimes I top that with blueberries from home, a sprinkle of flaxseed, and/or some added collagen powder. Gotta do what you gotta do, right?
Go ahead… taste the rainbow and GLOW!