When it comes to gorgeous, glowing skin, what you eat affects it just as much (if not more) than the creams and serums you use.
Your skin is no different than any other living organ in your body, so it requires a diet rich in high quality nutrients, vitamins, minerals, essential fatty acids, and antioxidants to thrive.
Eating the right foods is key, because it makes up the building blocks of your body and provides your skin cells with the critical nutrients it needs to regenerate.
If your diet doesn’t include enough nutrient-rich foods to feed every cell of your body, it’ll inevitably show on the outside.
When I focused on adding more of these skin foods into my everyday, my skin became more hydrated and plump, my complexion was clearer and brighter, and the fine lines and wrinkles on my face were less noticeable.
The following foods are in my my top 10. Start with adding one or two to your meals, then incorporate more of them over time. They’re all delicious, so it shouldn’t be too difficult!
01 | AVOCADO
One of my favorite healthy fats, avocados are high in fiber, vitamins C, E, and antioxidants like beta-carotene, zeaxanthin, and lutein.
They help fight free radicals caused by sun exposure, environmental toxins, and processed foods. And they have all the beneficial nutrients to help increase the elasticity of your skin, leaving your with softer, glowing skin.
02 | SWEET POTATO
Sweet potatoes have a high content of beta-carotene that helps convert vitamin A in the body, which is critical for skin repair and maintenance. They also speed up cellular turnover, reduce free radical damage, and act as an internal anti-aging retinol in your body.
Since sweet potatoes are rich in vitamins C and E, which help to boost collagen production, they’re the perfect skin food.
03 | FLAXSEEDS AND FLAXSEED OIL
These tiny, powerful seeds hydrate, moisturize, and repair your skin from the inside out. They contain twice as much omega-3 fatty acids than fish oil — which keeps your skin radiant, supple, and wrinkle-free. Flaxseeds are also a great source of fiber, magnesium, and manganese.
*PRO TIP: Since whole flaxseeds can’t be broken down and properly digested by your body, make sure to ground them before eating.
04 | BRAZIL NUTS
Brazil nuts are high in selenium, a powerful antioxidant trace mineral that’s responsible for maintaining skin firmness and elasticity, as well as neutralizing free radicals. They’re a great source of plant protein packed with omega-3 fatty acids, minerals, vitamins, and antioxidants, all of which plump your skin up.
Eating 1-2 brazil nuts a day is all you need to get the full benefits.
05 | FERMENTED FOODS
Fermented foods like kimchi, sauerkraut, kefir, and miso help restore a healthy digestive system by replenishing beneficial bacteria in your gut. They also help prevent inflammation and boost your immune system to give you radiant, wrinkle-free, glowing skin.
*PRO TIP: Buy refrigerated brands, which contain large amounts of live bacteria.
06 | BROCCOLI
Crucifers like broccoli are high in vitamins C and E, which help reverse free radical damage and boost collagen production, which keeps your skin firm and minimizes the appearance of fine lines and wrinkles.
Other food sources high in vitamin C include: citrus fruits, kiwi, bell peppers, strawberries, black currant, kale, papaya, and guava.
07 | WILD BLUEBERRIES
Wild blueberries are a great source of antioxidants, nutrients, minerals, and phytochemicals that help neutralize free radicals. They work to protect your skin from premature aging, leaving your skin softer and more supple.
Blueberries also have great anti-inflammatory properties that keep you skin from wrinkling and sagging, as well as fiber and vitamins A and C.
08 | PUMPKIN SEEDS
Pumpkin seeds are high in zinc, an important trace mineral that protects your skin from UV damage, aids in collagen production, and promotes skin renewal.
They’re also a good source of iron, calcium, magnesium, B vitamins, minerals, and protein, all of which promote healthy blood flow to your body and skin.
09 | TURMERIC
Turmeric contains curcumin, an anti-inflammatory, antioxidant, antibacterial, and antiviral powerhouse. This superfood has all the superior properties to help counteract the effects of aging, keeping your skin clear, firm, toned, and radiant. It also protects your skin by neutralizing free radicals.
* PRO TIP: Add a pinch of black pepper to turmeric when cooking to increase its bioavailability and improve absorption.
10 | DARK CHOCOLATE
The chemicals found in dark chocolate (70 to 85% cocoa by content) help protect your skin from the damaging effects of sun overexposure. It also boosts your magnesium levels, which calms your nervous system, prevents the creation of excess cortisol (aka the stress hormone), and balances your blood sugar.
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