Eat Your Way to Great Skin

Most people do not realize that their diet also plays a major role in the health of their largest organ—their skin.

Healthy skin starts from the inside. If you have experienced or are experiencing common skin concerns including inflammation, acne, or dryness, you may want to take a new approach at skincare and observe how the foods you eat affect your skin.


Many people change their diets to combat side effects of unhealthy eating such as an expanding waistline. Most people do not realize that their diet also plays a major role in the health of their largest organ—their skin. For example, a diet that consistently delivers refined carbohydrates to the body promotes chronic inflammation in the skin, resulting in increased oil production and delayed cell turnover, two factors that lead to more breakouts.


So, what do you need to do to improve your skin’s health? Continue reading for diet tips that will help you achieve a glowing complexion—from the inside out!


Here are some tips and tricks that I will be observing during the holidays to stay healthy. I encourage you to follow them with me!


1. Stay hydrated

Hydration is essential for a good skin. Skin cells rely on water to absorb nutrients and expel waste such as sweat. Besides water, green tea is another excellent option that will hydrate your skin and deliver antioxidants to your body.

2. Protect from sun exposure

The proteins, collagen and elastin under your skin are easily damaged by ultraviolet (UV) rays from the sun. Too much sun can harm these necessary skin proteins, promoting fine lines and wrinkles, and weakening the elasticity of your skin. Furthermore, it is incredibly important to wear sunscreen daily and take proper precautions during long periods of sun exposure to prevent skin damage.

3. Eat: antioxidants

Antioxidants help your skin by fighting free radical formation (guarding against sun damage) in addition to improving the texture of your skin. Antioxidants are found in colorful fruits and vegetables, including berries, grapes, most dark green vegetables (think kale), sweet potatoes and carrots.

4. Eat: fish

Fish is a great source of lean protein that supports skin health by building up elastin and collagen (using protein). Fish also contains high amounts of omega-3 fatty acids, which help to reduce inflammation in the skin. While all fish contain omega-3s, fatty fish such as salmon and trout contain the highest levels.

A diet that consistently delivers refined carbohydrates to the body promotes chronic inflammation in the skin, resulting in increased oil production and delayed cell turnover, two factors that lead to more breakouts.

5. Eat: “good” carbs

Choose to eat “good” carbohydrates such as vegetables, fruits, whole grains and beans over refined carbohydrates such as white bread or regular pasta. This switch will reduce your glycemic index and will boost your consumption of other beneficial nutrients such as antioxidants.



6. Eat: colorful fruits and veggies

Colorful fruits and vegetables acquire their color from carotenoids, compounds that are converted into vitamin A that are essential for skin cell reproduction. Vitamin C is also found in many fruits and vegetables and is necessary in the creation of collagen, a key component of skin elasticity.

7. Eat: nuts and seeds

Tree nuts, such as almonds and walnuts, and seeds, such as flax seeds and chia seeds, are full of healthy omega-3 fats. Certain nuts, such as brazil nuts, also contain antioxidants. 

Try incorporating these foods into your diet—and remember to stay hydrated—to achieve a glowing complexion.


Wanna chat? Email me your skin tips at jenniferjames@astroflav.com.