Eat your way to more radiant skin

I’m a firm believer that skin beauty begins from the inside out, and no beauty trick will ever be as good as eating functional, natural foods. Beautiful, glowing and flawless skin starts with eating wholesome, natural, beautifying foods.

To achieve glowing skin you need a healthy function of organs (especially your gut) hydration of your cells, and the neutralization of free radicals, which all can be achieved through eating a clean and nutrient-rich diet. So simple and oh so effective! Whole, natural foods create a healthy gut environment and balances hormones, resulting in an outward glow of your skin.

Don’t believe me? Can you remember binge drinking on a weekend and finishing the night off at a McDonald’s drive through, only to wake up Monday morning with dull, hungover skin, and possibly a couple of pimples? That’s because what you eat will always reflect back on your skin, whether it’s a breakout, redness, puffy eyes, dry or oily skin. You can splurge on all the miracle “cure all” skin products, but if you’re eating poorly, along with not getting enough sleep, and having stress get the best of you – your skin will not be too happy.

Here’s a list of beauty foods I recommend for clearer, younger-looking, radiant skin:

Water: Not necessarily food, but it’s the most essential nutrient for skin. Hydrating with H2O is the easiest, fastest and most effective way to achieve flawless skin, but yet very few people implement this #1 beauty rule. Nothing will be more of a wonder cure for banishing dry and dull skin, fine lines and wrinkles than downing several glasses of water daily. Water will plump up your skin, significantly decrease wrinkles, provide a youthful glow, and clear acne. So drink up and stay hydrated!

Tip: Drink at least half your bodyweight in ounces of water each day (especially more when working out).

Berries: Blueberries and raspberries, are full of antioxidants, flavonoids, polyphenols, vitamins and minerals, giving them amazing anti-inflammatory properties, and the ability to prevent free radicals from aging skin. Berries also contain ellagic acid, a micronutrient, that is known for its antioxidant properties and anti-aging promise.

Tip: Add them to your smoothie, salads or eat them on their own!

Oranges: Abundantly overflowing with vitamin C, which is a powerful anti-oxidant! This citrus fruit helps stimulate collagen production, which is the protein responsible for smoothing fine lines and reducing wrinkles.

Tip: Eat 1 whole orange a day (never juiced), it contains over 100% of the recommended daily intake of Vitamin C!

Avocados: It is the superfood of skin! Rich in all the nutrients for youthful-looking skin, potassium, magnesium, vitamin C, vitamin E, vitamin K1, and vitamin B-6, as well as phytonutrients. These nutrients help stimulate collagen production, helping improve skin’s elasticity. It also has the good-for- you kind of fat, which helps hydrate and shield the skin. It’s more like a supercado!

Tip: Apply avocado oil topically as a moisturizer to help with preventing aging-related dryness and wrinkles.

Omega-3’s: Unfortunately our bodies that can’t produce omega-3s on it own, so we must make sure we get it from foods. Wild-caught fish, particularly salmon and sardines are one of the biggest sources of omega-3’s. They can also be found in leafy green vegetables, seaweeds and algae, hemp seeds, chia seeds, flax seeds and walnuts. Omega-3s have anti-inflammatory effects, ideal for inflammatory skin conditions like acne, rosacea and eczema. Omega-3s also play a role in skin’s moisture balance and improves the overall appearance of your skin. It’s important to mention to specifically increase omega-3s and not omega-6, as too much omega-6 can cause inflammation in the body.

Tip: If you don’t eat enough omega-3 foods daily, it is wise to choose supplement with a high quality fish oil.

Fermented Foods: In order to have balanced skin you must have a healthy gut flora. Nourish and support your gut flora with fermented foods like fermented sauerkraut, kombucha, and kimchi that provide a chock full of good bacteria, vitamins, and live enzymes. In fact, gut health not only helps with skin beauty but with the healthy functioning of your immunity, heart and brain.

Tip: Fermenting is easy and inexpensive to do at home.

Dark Greens: Be a green machine! Incorporating spinach, arugula, Swiss chard, and kale into your diet daily helps your skin be resilient. Dark leafy greens are so nutrient-dense since they are loaded with so many anti-oxidants, which are beneficial for skin health and even have protective effects against the sun’s damaging UV rays.

Tip: You can sneak a handful of spinach to your smoothie or add a scoop of powdered greens to your glass of water.

When we eat beauty foods, we are truly amplifying beauty from the inside out by creating a healthy gut environment and balancing hormones, resulting in an outward glowing, radiant complexion. So let’s stop relying on makeup and promising skin care products to achieve skin beauty. Ditch the processed foods, sugary drinks, dairy, hydrogenated oils, and try eating wholesome, natural foods consistently and I promise you will begin building beauty from the inside out and your skin will be ultimately

Written by Alexandra Daugherty, CNP

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