12 Foods for Healthy Skin
The Truth is …. our bodies are made up of the food we eat! While that may seem obvious, we rarely take this into consideration before we consume a meal. The fact is, what we eat ends up as our blood, bones, tissues, and organs. And, that of course, includes the skin. Like it or not, what we eat has a profound effect on the appearance of our body’s largest organ. To put it simply, eating poor-quality foods will manifest as a poor-quality complexion. Foods that are overly heated and highly processed are deficient in enzymes and nutrients, can negatively impact the skin and may be the source of pretty much all cutaneous concerns including dryness, wrinkles, and accelerated aging. Skin conditions like eczema, acne, and psoriasis may also have a relationship to the ingestion of nutritionally deficient foods. On the other hand, enjoying high-quality foods cannot only help slow down aging and prevent full-blown skin health challenges, but they can also be the source of healthy, beautiful, glowing skin. Sure, topical skin care is important, but at the end of the day, the skin, like any other part of the body, is composed of what we consume. I recommend including foods with Phytonutrients, Essential Fatty Acids, Protein, Antioxidants, Vitamins, and Minerals in your daily meal plan.
Here’s a list of 12 of my favorite skin health foods. Make each one a regular part of your diet and you can eat your way to good skin!
1.) Fatty Fish (salmon, tuna, sardines) - Loaded with Omega 3 fatty acids to help improve inflammatory skin diseases like eczema and psoriasis, plus is a great source of protein. Make sure to eat the skin; it’s not only delicious but it’s also one of nature’s best sources of skin cell friendly Vitamin D.
2.) Bone Broth - Great source of Collagen and Hyaluronic Acid, two of the most important skin building molecules. While they won’t do much to promote skin cell health when applied topically when eaten these two nutritional powerhouses may help prevent much of the thinning and wrinkling associated with skin aging.
3.) Avocado - Delicious delivery of Omega 6 Fatty Acid for prevention of skin dryness. This popular fruit (yes, avocados are a fruit!) also contains a generous amount of Vitamin C, as well as protein and Vitamin A for collagen and connective tissue building and repair.
4.) Eggs - Nature’s most nutrient dense foods, contains EFAs for skin healing and moisturization, B Vitamins to energize skin cell growth, Vitamin A for improved production of skin fats and anti-acne and collagen building minerals like Zinc and Sulfur.
5.) Organ Meats – Protein-packed building food that contains all the raw materials including Cholesterol, Phospholipids, Vitamin A and minerals like Iron, Zinc, Selenium, and Sulfur for construction of new skin cells and tissue.
6.) Walnuts – antioxidant packed power-nut, Vitamin E and Polyphenols make this food particularly helpful as a natural skin sun protectant. Omega 3 fats provide anti-inflammatory benefits and collagen building Copper keeps wrinkles and fine lines at bay.
7.) Garlic – Allicin, the most powerful component of this stinky but popular vegetable, has well known anti-fungal and anti-microbial properties. Also, contains complex sugars that help build connective tissue. Antioxidants and minerals like sulfur and selenium support skin health and healing. Garlic skins are an especially good source of anti-aging nutrients; add them to boiling water to make a savory, skin health tea.
8.) Pigmented Veggies (green, red, blue, yellow, orange) – pigments are delivered to the skin from the blood where they act as natural sun protectants. Use steamed with butter to maximize absorption. Veggies also contain fiber and nitrogen for digestive and skin health, as well as a host of micronutrients to support skin cell chemistry.
9.) Flax Seeds - One of nature’s best sources of skin soothing Omega 3 Fatty Acids. Also, a great source of blood and digestive tract cleansing fiber. Phytoestrogens support skin softness and anti-aging. Flax seeds are also a great source of skin-building protein.
10.) Aloe Vera Gel - Phytosterols and polysaccharides enhance skin healing and reduce skin inflammation, a source of 20 Amino Acids, as well as glucosamine for Hyaluronic Acid and Connective Tissue synthesis, soluble fiber supports detoxification and a wide spectrum of minerals, including Zinc, Copper, Chromium, and Calcium provide overall skin health benefits.
11.) Papaya - contains enzymes for digestive support and reduced inflammation, and improved healing of bruises, burns and post-surgical trauma. Loaded with Vitamin C for Collagen and Connective Tissue production, and also contains sun protecting Carotenoids.
12.) Citrus Fruit (lemon and oranges) - Vitamin C loaded powerhouse, packed with antioxidant and Uv protection Phytonutrients. Fiber enhances digestion and detoxification. High concentrations of B Vitamins and Electrolytes support skin cell energy, activity, and development.
….and, that’s The Truth! ~Ben
Here’s a list of 12 of my favorite skin health foods. Make each one a regular part of your diet and you can eat your way to good skin!
1.) Fatty Fish (salmon, tuna, sardines) - Loaded with Omega 3 fatty acids to help improve inflammatory skin diseases like eczema and psoriasis, plus is a great source of protein. Make sure to eat the skin; it’s not only delicious but it’s also one of nature’s best sources of skin cell friendly Vitamin D.
2.) Bone Broth - Great source of Collagen and Hyaluronic Acid, two of the most important skin building molecules. While they won’t do much to promote skin cell health when applied topically when eaten these two nutritional powerhouses may help prevent much of the thinning and wrinkling associated with skin aging.
3.) Avocado - Delicious delivery of Omega 6 Fatty Acid for prevention of skin dryness. This popular fruit (yes, avocados are a fruit!) also contains a generous amount of Vitamin C, as well as protein and Vitamin A for collagen and connective tissue building and repair.
4.) Eggs - Nature’s most nutrient dense foods, contains EFAs for skin healing and moisturization, B Vitamins to energize skin cell growth, Vitamin A for improved production of skin fats and anti-acne and collagen building minerals like Zinc and Sulfur.
5.) Organ Meats – Protein-packed building food that contains all the raw materials including Cholesterol, Phospholipids, Vitamin A and minerals like Iron, Zinc, Selenium, and Sulfur for construction of new skin cells and tissue.
6.) Walnuts – antioxidant packed power-nut, Vitamin E and Polyphenols make this food particularly helpful as a natural skin sun protectant. Omega 3 fats provide anti-inflammatory benefits and collagen building Copper keeps wrinkles and fine lines at bay.
7.) Garlic – Allicin, the most powerful component of this stinky but popular vegetable, has well known anti-fungal and anti-microbial properties. Also, contains complex sugars that help build connective tissue. Antioxidants and minerals like sulfur and selenium support skin health and healing. Garlic skins are an especially good source of anti-aging nutrients; add them to boiling water to make a savory, skin health tea.
8.) Pigmented Veggies (green, red, blue, yellow, orange) – pigments are delivered to the skin from the blood where they act as natural sun protectants. Use steamed with butter to maximize absorption. Veggies also contain fiber and nitrogen for digestive and skin health, as well as a host of micronutrients to support skin cell chemistry.
9.) Flax Seeds - One of nature’s best sources of skin soothing Omega 3 Fatty Acids. Also, a great source of blood and digestive tract cleansing fiber. Phytoestrogens support skin softness and anti-aging. Flax seeds are also a great source of skin-building protein.
10.) Aloe Vera Gel - Phytosterols and polysaccharides enhance skin healing and reduce skin inflammation, a source of 20 Amino Acids, as well as glucosamine for Hyaluronic Acid and Connective Tissue synthesis, soluble fiber supports detoxification and a wide spectrum of minerals, including Zinc, Copper, Chromium, and Calcium provide overall skin health benefits.
11.) Papaya - contains enzymes for digestive support and reduced inflammation, and improved healing of bruises, burns and post-surgical trauma. Loaded with Vitamin C for Collagen and Connective Tissue production, and also contains sun protecting Carotenoids.
12.) Citrus Fruit (lemon and oranges) - Vitamin C loaded powerhouse, packed with antioxidant and Uv protection Phytonutrients. Fiber enhances digestion and detoxification. High concentrations of B Vitamins and Electrolytes support skin cell energy, activity, and development.
….and, that’s The Truth! ~Ben
