Feed Your Skin a Healthy Diet

There’s no scarcity of skincare products on the market promising healthier, younger-looking skin. And while some products are worthwhile (especially those protecting your skin from sun damage), what you put into your body can be even more important than what you apply on the outside.

Skin is our body’s largest organ, and one that constantly repairs, renews and protects the body—processes that all rely on adequate nourishment. Eating well supports circulation, hydration balance and the body’s natural repair systems, all of which contribute to a clearer, stronger complexion. When nutritional needs are not met, the body prioritizes essential organs, and skin may show signs of strain such as dullness, dryness or slower recovery.

How to Add Skin-Healthy Vitamins and Nutrients to Your Diet

Certain nutrients and vitamins are of particular importance in maintaining skin health, and can easily be incorporated into a well-rounded diet.

• Vitamin A and carotenoids help prevent sun damage, reduce infections, and help with wound healing. These important nutrients can be found in carrots, sweet potatoes and spinach.
• Vitamin C is needed for collagen production, skin repair, and protecting against UV damage. Excellent sources of vitamin C include citrus fruits, peppers, broccoli and strawberries.
• Vitamin E is a powerful antioxidant that protects skin from inflammation and oxidative damage. Add Vitamin E to your diet by including almonds, sunflower seeds and avocados.
• Omega-3 fatty acids help maintain skin hydration, improve elasticity, and reduce inflammation. Sources of Omega-3 include fatty fish (like salmon), flaxseeds, walnuts and chia seeds.
• Zinc & selenium support skin repair, reduce acne, and regulate skin cell metabolism. Look to nuts, legumes, lean meats and whole grains to increase your intake of zinc and selenium.
• Polyphenols and antioxidants fight free radical damage, preventing premature aging. Sources include berries, dark chocolate and green tea.
• Don’t forget to drive your water! Water is essential to maintain skin hydration and suppleness. Aim for at least eight glasses of water a day to maintain skin elasticity.

Dietary Habits to Avoid

Some foods accelerate skin damage and cause inflammation. Foods high in sugar and refined carbohydrates can increase acne and accelerate aging. Highly processed foods often contain trans fats that cause inflammation. Excessive alcohol can lead to dehydration and skin damage. To keep skin healthy, include these choices in your diet sparingly, if at all.

Recipes for Healthy Skin

Recipe: Strawberry Poppy Seed Salad with Chicken

This salad combines fresh greens, strawberries, goat cheese and chicken for a balanced meal you can pull together in just ten minutes. Pecans offer crunch and a source of healthy fats.

Look for a store-bought poppy seed salad dressing that’s low in sodium and added sugar.

Serves: 2

Ingredients:

• 4 cups mixed salad greens
• 1 cup cooked chicken, diced
• 4 large strawberries, hulled and sliced
• 1 ounce goat cheese, crumbled (1/4 cup)
• 3 tablespoons poppy seed dressing
• ¼ cup chopped toasted pecans

Directions:

Place greens, chicken, strawberries and goat cheese in a large bowl. Add dressing and toss to coat. Sprinkle with pecans.

Recipe: Chocolate Avocado Chia Pudding

Looking for a healthy treat that feels like a splurge? This recipe is full of healthy omega-3 fats, vitamin E, zinc and antioxidants. Top with sliced strawberries or fresh raspberries for an extra boost of vitamin C.

Serves: 2

Ingredients:

• 1 avocado 
• 1/2 banana
• 2 tbsp cocoa powder
• 1/2 cup almond milk

Directions:

Blend avocado, banana, cocoa powder and almond milk, then mix with chia seeds and let sit overnight. Sprinkle with cinnamon and top with berries just before serving, if desired.

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