Nutrition Tips for Healthy & Glowing Skin
The relationship between your skin and the foods you're eating
Let's face it... We might not have the time or money for a 7 step skin care routine. However, a diet rich in healthy fats and antioxidants to radiate glowing skin is what we do have time for! Did you know that your skin is the largest organ of the human body? It's important to keep our skin healthy through proper nutrition for a natural glow and glisten!
Today's blog post shares lifestyle and nutrition tips for healthy skin as well as the best foods for glowing skin! Keep reading to learn more!
Skin... Let's Talk About It
Who would've thought that the largest organ of the body is actually sitting on the outside? Your skin not only serves as a protective barrier against the harsh rays of the sun, but also against bacteria, chemicals, and unattainable temperature conditions.
By just taking a glance at someone's skin, chances are you can figure roughly their age and overall health. Skin appearance can be impacted by age, hormones, medical conditions, and diet & lifestyle (J.L., 2023)
Additionally, your skin plays a huge role in handling outside temperature and regulating inner body temperature. Your skin is capable of feeling sensations of warmth, cold, itching, pain, and pressure (NCBI, n.d.).
So... What can you do to take care of and optimize the health of your skin? Keep scrolling to learn all things skin care for healthy and glowing skin!
5 Lifestyle Tips for Glowing Skin
1. Eat a healthy diet
2. Protect your skin against sun exposure
3. Eliminate smoking
4. Wash & exfoliate regularly
5. Manage stress
Nutrition Tips for Radiating Skin
1. Drink plenty of water
It's no secret that the key to hydrated skin is by drinking enough water! Skin needs moisture to stay flexible and glowing throughout the day. When the body is dehydrated, this can reflect on the appearance of your skin. It may start looking dry and lack color.
Experts recommend drinking at least 6-8 glasses of water each day. Of course, this looks different for everyone and if you're an active gym-goer, you may need to bump up the water even more!
2. Increase your Vitamin C, D, & E
Whether these vitamins are coming from the foods you're eating or supplemented with your vitamin stack, it is important to have enough of these vitamins for healthy skin.
Vitamin C is essential for producing the protein known as collagen. Collagen is useful for keeping your skin tight, plump, and helps new skin cells grow.
Supplementing with Vitamin D is also encouraged for young and healthy-looking skin. AstroFlav Vitamin D3 & K2 is a great supplement to add to your daily vitamin dosage. This supplement promotes healthy skin, assists in immune function, and supports cardiovascular function. You really can't go wrong!
3. Add healthy fats to your diet
Healthy fats are ideal for the overall health of your skin. In fact, of these healthy fats, certain ones act as a natural moisturizer. With additional moisture, your skin will have increased elasticity and can even help alleviate skin conditions like eczema and psoriases.
Foods such as avocados, nuts and seeds, fatty fish, and extra virgin olive oil have a healthy dose of Vitamin E in them. Additionally, Omega-3 fatty acids act as an anti-inflammatory, keeping your skin tight and reducing unwanted dryness.
4. Include selenium & zinc in your diet
What is selenium? Selenium is a powerful mineral that serves as an antioxidant for the body and skin. Brazil nuts, fish, tomatoes, shellfish, and eggs are all selenium-containing foods that can be beneficial to your diet. This antioxidant helps prevent sun damage, aging, and dark spots.
Zinc is another mineral found in similar foods that can also be supplemented into your diet. Zinc is useful for reducing inflammation and producing new skin cells. Additionally, zinc can also help clear bacteria and remove oil from your skin barrier (HealthifyMe, 2022).
Best Foods for Healthy Skin
Berries
Blackberries, raspberries, strawberries... You name it! Berries contain polyphenols in them which act as an antioxidant in your body, thus protecting skin health. "The polyphenol content in these fruits helps promote oxidant defense and maintain the structural integrity of skin" (GoodRx, n.d). Polyphenols also help to reduce inflammation in and outside of your body, reducing puffiness and redness.
Oily fish
Salmon, sardines, trout, and herring are all healthy-fat-containing fish that can be beneficial to your skin health. Acting as an anti-inflammatory, fatty fish are also rich in omega-3 fatty acids. Omega-3 helps keep the skin thick and full of moisture. Additionally, fatty fish also contain Vitamin E: another skin loving vitamin that helps reduce acne and redness.
Avocados
Bulgarian split squats... The glute and quad burner in other words. But seriously, when done correctly, split squats are one of the most effective lower body dumbbell exercises. With enough reps, you are sure to feel the burn in both of your legs! Bulgarian split squats are performed in a split stance, but are done in the same position opposed to lunges where you would walk or alternate legs as you go.
Nuts & seeds
Nuts and seeds are also included in the skin-loving, healthy fats family. Walnuts, Brazil nuts, chia seeds, and sunflower seeds are all food examples that contain Vitamin E, zinc, and omega-3 fats. All serving as powerful antioxidants for skin health, adding these nuts and seeds to your diet will help your skin stay looking young and healthy!
Vitamin C rich fruits & vegetables
Fruits and vegetables rich in vitamin C are going to be your go-to for glowing skin.
Foods such as kiwi, broccoli, oranges, lemons, and berries are all great Vitamin C sources.
Vitamin C is a powerful antioxidant useful for protecting the skin against UV rays of the sun and attributing in collagen formation. Vitamin C is found in many fruits and vegetables and can also be supplemented as a chewable or capsuled vitamin!
Green Tea
This plant-derived beverage has a lot more benefits than just a natural boost of caffeine! Green tea has anti-inflammatory properties to protect the cell membranes of the skin. Nutrition expert Liz Kipski, PhD, CCN says that green tea may even prevent or reduce the risk of cancer (Mayo Foundation, 2022).
Dark Chocolate
If glowing skin doesn't give you another reason to satisfy your sweet tooth with dark chocolate, I don't know what will!
Dark chocolate containing at least 70% of cocoa provides enough antioxidants to improve blood flow to your skin. The antioxidants in cocoa also helps prevent damage from the sun, thickens skin, and elevates hydration of the skin!
Summary:
Who doesn't want hydrated and smooth skin? Skin is just as important as any other organ in the human body and it's important to keep it healthy and nourished. No need to spend the big bucks on a handful of pricey skin care products. Instead, try incorporating foods rich in healthy fats and antioxidants to radiate your glowing skin! Foods such as salmon, walnuts, berries, and avocados are all examples of healthy nutrients to add to your daily diet. Your skin also loves water; don't forget to hydrate!
RESOURCES
Nutritionist, J. L. – R. (2023, April 12). Eat your way to fabulous skin. BBC Good Food. Retrieved May 1, 2023, from https://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin
National Center for Biotechnology Information. (n.d.). Retrieved May 1, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK279255/
Mayo Foundation for Medical Education and Research. (2022, January 22). 5 tips for healthy, glowing skin. Mayo Clinic. Retrieved May 1, 2023, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237#:~:text=Eat%20plenty%20of%20fruits%2C%20vegetables,might%20promote%20younger%20looking%20skin.
These 9 foods and beverages are really good for your skin health - goodrx. (n.d.). Retrieved May 1, 2023, from https://www.goodrx.com/well-being/diet-nutrition/foods-good-for-skin
Diet and nutrition tips for Healthy Skin. HealthifyMe. (2022, October 12). Retrieved May 1, 2023, from https://www.healthifyme.com/blog/diet-and-nutrition-tips-for-healthy-skin/
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One scoop of our Greens Superfood provides your daily dose of greens. Plus nutritional fruit and veggie extracts to optimize your health and wellness. Each scoop of our delicious nutrient-dense profile contains digestive enzymes and probiotics to enhance the absorption of these superfoods. Our delicious blend of fruits & veggies supplies your body with essential micronutrients to:
Boosts EnergyRegulates steady daily energy through improved nutrient absorption.
Support ImmunityYour daily dose of alkalizing ingredients helps support a strong immune system.
Aid DigestionContains probiotics & enzymes that help the digestive process.
Help RecoveryPacked with superfoods, adaptogens + antioxidants.
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