Just because summer is over, doesn’t mean you can’t get a healthy glow year round. Nourishing your skin starts from within by fueling your body with nutrient rich foods rather than covering and hydrating with makeups or lotions. Many over the counter products for your skin have ingredients you don’t recognize or can’t pronounce and over time can actually do more harm than good. Think of ingredients in your skin care products the same was as your food labels. Keep it simple, focus on natural whole ingredients and stay away from things you can’t pronounce or don’t recognize. Your skin health starts from incorporating foods high in antioxidants, vitamins and nutrients such as healthy fats, that will give you that summer glow all year long.
Here is a list of 10 skin healthy choices to incorporate into your diet for a year long healthy glow
Almonds are packed with Omega Fatty Acids and Vitamin E that help keep your skin hydrated, wrinkle reduced and clear. Vitamin E helps protect the skin from UV light; think of it as a natural sunscreen to your skin.
Fish (Salmon, Mackerel, Tuna, Sardines):
Fish are another great source of Omegas and Vitamin E that support skin elasticity and hydration. These fish also contain selenium that aids with skin’s elasticity, which means less fine lines and wrinkles!
Olive Oil is high in multiple vitamins including, vitamins A, D, K and E. Olive oil has high amounts of antioxidants that help reduce effects of ultraviolet rays from the sun and lights. Squalene, a fat found in olive oil is produced naturally in your body to keep your skin moisturized and healthy. As you age, natural levels of squalene reduce and supplementation from foods is helpful.
High in omegas (Monounsaturated fatty acids) and Vitamin E that keeps your skin moisturized and reduces look/feel of wrinkles! Omega 9 fatty acids can help reduce the look of redness and irritation of skin. Antioxidants that help clear free radicals from skin to promote a clear, glowing complexion are also rich in Avocados. Avocado Toast anyone?
These sweet berries contain more vitamin C than oranges to boost your immune system and skin health. Berries also contain antioxidants to clear free radicals which in other words means slows down the aging process of skin and reduce inflammation. Skin firming Vitamin C rich strawberries are a great snack, smoothie ingredient or natural skin mask! See my favorite skin mask recipe below to get an extra fast acting vitamin C boost in just a few minutes.
Powerful green tea has been shown to actually reduce signs of skin cancer while being a great anti-inflammatory tool that is full of antioxidants while hot. This tea’s antioxidants reduce while cooled so try to drink it hot to get the largest health boost.
Dark and Raw chocolate contain lots of antioxidants called flavonoids that protect the skin from harmful UV rays, and keep the skin looking young and fresh. The best part about this antioxidant packed choice is you only need a few ounces a day to get results…but don’t let this stop you from indulging. 🙂
Pumpkin season is upon us! Carotenoids are the pigments in pumpkin that give it it’s orange glow. Besides producing a yellow, orange and red color, carotenoids are wrinkle fighters! Pumpkin is also a high source of Vitamin A and Zinc which help clear the skin of blemishes by cleansing the skin.
Are you a ketchup on everything type of person? You could be helping your skin while enjoying your favorite condiment! Tomatoes are a great source of Lycopene, a phytochemical that reduces skin aging, wrinkles and other harmful effects of UV light and environmental factors. Cooked tomatoes release more lycopene than in raw form so give yourself an excuse to get a slice of pizza or enjoy a spaghetti dinner, all you need is a half cup per day!
Oysters are a great source of Zinc. Zinc is valuable for skin repair by helping to create collagen. In addition zinc is a key player in nail, scalp and hair health. You often find zinc in many over the counter face washes, shampoos and immune boosting supplements. Get a natural zinc boost by treating yourself to some fresh oysters.
Natural DIY Vitamin C Face Mask
Here is a quick and easy face mask that you can whip up for a couple dollars. Using organic or local items will increase your health benefits and prevent putting chemicals on your face.
- 2 strawberries, mashed
- ½ ripe banana, mashed
- 1 tablespoon of honey (you can leave out for a vegan version, add olive oil or agave instead)
- ½ tablespoon of lemon juice
Wash skin before use. Mix ingredients together and apply to face and neck. Avoid contact with your eyes. Let mask sit on skin for 15-20 minutes. Clean mask off with warm water.
Other helpful hints to nourish your skin from the inside out:
💦 Hydration: Although there is no exact water recommendation, at least 8 cups (64 ounces) or 2 liters a day for adults is a general goal for optimal skin health.
🍽 Foods to limit for clearer, younger looking skin: excess sugar, shellfish, excess caffeine, dairy, processed and artificially colored and flavored foods, alcohol