What to Eat for Healthy Skin

There are so many things that can go wrong with the skin: dryness, redness, blemishes, etc.

Healthy skin is a reflection of internal health. There are many creams and cosmetics to put on top of your skin. But, there are also lots of things you can do to nurture and nourish your skin to better health from the inside.

How better to do this than with food?

Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Here are five foods (and drinks and lifestyle tips) I highly recommend if your goal is healthier-looking skin. As a bonus, I have included a short list of some key foods to consider avoiding.

Let’s dive in.

 

SKIN FOOD #1 – WATER

No doubt hydration is key for healthy-looking skin! Water and other hydrating fluids are great to help your skin stay moist and supple.

And for a bit of an extra anti-inflammatory hydrating boost, try boosting your water with anti-inflammatory green tea (sugar-free if possible).

 

SKIN FOOD #2 – FISH

Fish contains many nutrients important for skin health – omega-3s, and vitamins A and D to name a few.

Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.

 

SKIN FOOD #3 – SWEET POTATO, BELL PEPPERS, CITRUS, AND BROCCOLI

Betacarotene – found in high amounts in sweet potatoes – benefit the skin by fighting free radicals that cause skin aging.

Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.

Vitamin C is necessary for your body to make collagen. So foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.

NOT SO FUN FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.

 

SKIN FOOD #4 – BONE BROTH

Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.

Glycine helps speed the healing of the skin and the gut. Win-win.

 

SKIN “FOOD” #5 – SLEEP MORE & STRESS LESS

I know these aren’t foods, but they’re an important part of naturally nourishing great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.

Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritize sleep and stress management, and you can see results in your life, and in your skin.

 

WATCH OUT FOR THESE FOODS

 

Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin.

It’s hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet.

The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).

The second is gluten. While only a small number of people have serious reactions to gluten (i.e., celiac disease), many more people are intolerant to it. Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.

Third in line is dairy. It could be a hormonal response or even an insulin response. We don’t quite know why, but many people who cut out dairy report better skin.

 

CONCLUSION

 

Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.

Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.

Do you have an awesome recipe or tips for people to eat more of these “skin-healthifying” foods? Let me know in the comments below.

 

Recipe (Omega-3 betacarotene rich): One Pan Cod and Sweet Potato
Serves 2

INGREDIENTS

2 Sweet Potato (medium, cubed)
1 tsp Extra Virgin Olive Oil
1 1/2 tsps Smoked Paprika
1/2 tsp Oregano (dried)
1 tsp Chili Powder
1/4 tsp Cumin
1/4 tsp Garlic Powder
1/8 tsp Sea Salt
2 Cod Fillet
1/4 Lemon (sliced into wedges)

INSTRUCTIONS

  1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with foil. Toss the cubed sweet potato with extra virgin olive oil and transfer to the baking sheet.
  2. Combine the smoked paprika, oregano, chili powder, garlic powder and sea salt to a small bowl. Sprinkle half the seasoning onto the cubed sweet potato and bake for 30 minutes.
  3. Remove the sweet potato from the oven and transfer to one side of the sheet to make room for the cod. Place the cod fillet on the sheet and sprinkle the remaining spice mixture on top.
  4. Bake for 8 to 10 minutes or until the cod is flaky and cooked through. Divide the sweet potato and cod between plates. Serve with a lemon wedge and enjoy!

Serve & enjoy!

Tip: No cod? Use another type of fish like haddock or salmon.

References:

https://www.thepaleomom.com/beautiful-skin/

https://www.thepaleomom.com/overcoming-medical-dogma-eczema/

https://www.precisionnutrition.com/all-about-acne-nutrition

https://www.healthline.com/health/4-best-vitamins-for-skin#VitaminD2

https://chriskresser.com/nutrition-for-healthy-skin-part-1/

https://www.healthline.com/health/ways-to-boost-collagen

https://www.healthline.com/nutrition/collagen

About Me


Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

The Culinary Nutrition Expert Program

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Having dessert on-hand is a regular thing in my house and I can teach you how to have it too without all the unnecessary sugar spikes, inflammation, hormonal imbalance, mood swings, and weight gain that go along with the wrong kind of sugar. 

For starters, try using dates as your form of sugar. Its far healthier than the addictive white processed sugar that is one of the leading contributors of chronic disease.

Dates provide a slow-releasing form of sugar and are heart healthy with their generous amount of potassium. Their soluble fibre help to lower bad Cholesterol and they basically defy the dogma that all sugar is bad.

Theyve also been used as a traditional remedy for sore throats, colds, and bronchial issues. 

Of course, if youre trying to avoid sugar completely for a period of time, then these wont do. But, were nearing the holidays so whos doing that...!?!

Contact me to learn how we can work together to conquer your cravings without giving up dessert through the #linkinbio

#cravings #moodswings #chronicdisease #wholefoods #rightsugar #sugar #processed #cleaneats #chocolate #dessert #foodforthought #getclean #nutritionist #goals #feelbetter #newyou #2020 #snack #snacktime #wellness #brainhealth #hormones #hormonehealth #happy #nutrients #fruit

Having dessert on-hand is a regular thing in my house and I can teach you how to have it too without all the unnecessary sugar spikes, inflammation, hormonal imbalance, mood swings, and weight gain that go along with the wrong kind of sugar.

For starters, try using dates as your form of sugar. It's far healthier than the addictive white processed sugar that is one of the leading contributors of chronic disease.

Dates provide a slow-releasing form of sugar and are heart healthy with their generous amount of potassium. Their soluble fibre help to lower bad Cholesterol and they basically defy the dogma that all sugar is bad.

They've also been used as a traditional remedy for sore throats, colds, and bronchial issues.

Of course, if you're trying to avoid sugar completely for a period of time, then these won't do. But, we're nearing the holidays so who's doing that...!?!

Contact me to learn how we can work together to conquer your cravings without giving up dessert through the #linkinbio

#cravings #moodswings #chronicdisease #wholefoods #rightsugar #sugar #processed #cleaneats #chocolate #dessert #foodforthought #getclean #nutritionist #goals #feelbetter #newyou #2020 #snack #snacktime #wellness #brainhealth #hormones #hormonehealth #happy #nutrients #fruit
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Wow those look tasty. Also, people are very seldom allergic to dates ☺ I love them with raw natural almonds. Or as a syrup or paste to sweeten things naturally

Love my dates!

Im OVER-THE-MOON to be speaking @blendcateringco s first cooking class of 2020 called New Year, New You!

Well be covering meal planning and how to incorporate the best quality ingredients for you or your family for 2020! Knowing Chef Erica, your meals will probably look beautiful too.

Check out her beautifully styled food over at her page and if youre planning a party, corporate event, or even a wedding, then youll want to check out her elevated style of cooking and website.

https://www.blendcateringco.com/ 

#local #food #cookingclass #learntocook #2020goals #goals #foodgoals #mealplan #nutritionist #chef #bossbabe #chef #passion #cookwithpassion #hamiltonevents #entrepreneur #goodeats #cleaneats #foodofinstagram #beautifulcuisine

I'm OVER-THE-MOON to be speaking @blendcateringco 's first cooking class of 2020 called New Year, New You!

We'll be covering meal planning and how to incorporate the best quality ingredients for you or your family for 2020! Knowing Chef Erica, your meals will probably look beautiful too.

Check out her beautifully styled food over at her page and if you're planning a party, corporate event, or even a wedding, then you'll want to check out her elevated style of cooking and website.

www.blendcateringco.com/

#local #food #cookingclass #learntocook #2020goals #goals #foodgoals #mealplan #nutritionist #chef #bossbabe #chef #passion #cookwithpassion #hamiltonevents #entrepreneur #goodeats #cleaneats #foodofinstagram #beautifulcuisine
... See MoreSee Less

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