Eat your way to glowing skin!
Updated: Mar 13, 2022
When you think "skincare", you probably think of some 7-step, overpriced product line, promising you a more youthful complexion. I hate to break it to you, but you can’t smother on a bunch of face creams expecting them to do all the work!
As researchers learn more about the human body, it is becoming increasingly clear that what you eat impacts the health and aging of your skin. Turns out beauty really does come from the inside 😉
Here’s my top list of foods + supplements that will support your glowing skin from the inside out (bonus- all of these foods support way more than just your skin clear - eat these regularly and I’m sure you’ll see amazing results throughout your entire body!)
1. Fatty Fish
I am talking wild-caught salmon (NOT king salmon), sardines, mackerel, and herring. Fatty fish are some of the most potent sources of anti-inflammatory Omega-3 fatty acids. The modern American diet is high in inflammatory Omega-6 fatty acids and low in Omega-3’s. I personally try to have a serving of fatty fish at least twice a week. Fish oil supplements are also helpful if you don’t like to eat fish, but I always recommend getting it straight from the source if possible.
2. Matcha (Green Tea)
One of the greatest benefits of Green tea is that it contains a powerful antioxidant called EGCG that fights DNA damage from UV rays from the sun. Less UV ray damage = younger looking clear skin! Matcha powder tea is simply ground up green tea leaves, and I prefer to consume matcha because I’m consuming the entire leaf versus just soaking the tea leaves in water. I drink matcha every day- you’ve probably seen my matcha lattes on my Instagram!
3. Sweet Potatoes
Red and orange vegetables contain Vitamin A in the form of a compound called carotenoid. Carotenoids help your skin fight oxidation, aka, sun damage and aging. A study published in Evolution and Human Behavior showed that people who consumed more red and orange vegetables appeared to have a more radiant and sun-kissed complexion. This is why Sweet potatoes are good for you, as they have more than 200% of your daily recommended intake.
4. Looootts of H2O
OK, so water isn’t a food, but I had to include it on this list because this is such a game changer. Staying adequately hydrated will do WONDERS for your skin. It's the ordinary skincare tip but do not skip this crucial step! Aim for at LEAST half your body weight in ounces of water per day. I personally love to drink water infused with fruit like lemons, limes, apples, and cucumber- just make a big pitcher overnight and drink it throughout the day.
5. Chia Seeds
Another great source of plant-based omega-3 fatty acids. Chia seeds promote healthy skin function and new collagen production, to keep your skin glowing and prevent signs of aging. I like to add chia seeds to my smoothies, or try making chia pudding for breakfast!
6. Dark, leafy greens
Eat your green vegetables! Dark, leafy greens like kale, spinach, chard, and collard greens are high in so many essential vitamins and nutrients. They are anti-inflammatory and help detoxify the liver, which in turn detoxifies the skin. Try to have something green on your plate at every meal, or consider supplementing with a high-quality green juice (more on that below under “supplements”).
Turmeric contains an active compound, curcumin, which gives it its orange color. Curcumin is an incredibly powerful anti-inflammatory. Acne and blotchy skin are often signs of inflammation, and regular consumption of turmeric has helped many people clear up breakouts. If you suffer from inflammation, taking a daily turmeric supplement may help. I really like this one from Truvani.
a. Besides being a great source of healthy fats, it’s also high in monounsaturated fatty acids, which have been shown to prevent premature aging.
9. Bone Broth
Bone broth helps your skin build up its own collagen stores. It’s also high in hyaluronic acid, an ingredient found in many expensive anti-wrinkle creams. Bonus- the gelatin in bone broth helps improve digestion, which directly benefits your skin. Research has proven a link between the gut, brain, and skin (called the gut-brain-skin axis). Make it yourself at home, or purchase it pre-made!