Skin Care From The Inside Out: How To Eat Your Way to Better Skin

The phrase "you are what you eat" is more than just a catchy slogan; it’s a fact. What you eat has a direct impact on the health and appearance of your skin. A diet that is rich in nutrient-dense foods, antioxidants, and hydration helps to promote radiant glowing skin from the inside out. On the other hand, a diet that is high in sugar, processed foods, and fried foods can lead to inflammation and frequent acne breakouts. Before investing in topical creams and oils start by examining what you're putting on your plate.

Here’s why food effects your skin

1. Nutrient Absorption: To properly do its job of protecting your body from germs and infections your skin needs a wide variety of nutrients, vitamins A, C, D, and E, minerals, and antioxidants. When you eat a nutrient-dense diet full of leafy greens, citrus fruits, and healthy fats your body absorbs and utilizes the essential nutrients resulting in strong and high functioning skin cells.
2. Inflammation: Foods that are high in sugar and refined carbohydrates, highly processed foods, and fried foods can trigger chronic inflammation causing acne breakouts, premature aging, and rosacea. Eating a diet that counteracts inflammation, such as fatty fish and leafy greens, can help calm your skin and protect its moisture barrier.
3. Collagen Production: The protein collagen is essential for providing your skin with its firmness and elasticity and your body needs vitamin C and zinc to produce it. To improve fine lines and maintain that youthful texture, add Vitamin C rich foods to your diet such as citrus fruits, berries, leafy greens, bell peppers, and tomatoes. And get your fix of Zinc by consuming shellfish, legumes, meats, nuts, seeds, and whole grains.
4. Hydration: Staying hydrated helps to flush toxins out of the body and keep your skin plump and happy. Drinking plenty of water and eating foods that are high in water content such as cucumbers and watermelon can help to keep your skin looking fresh. 

Foods to eat

So, if you're looking to achieve that coveted "glow from within" look, here are a few of the best foods to add to your grocery list: 

1. Berries and Citrus Fruits: These little powerhouses are packed with antioxidants, which help to protect your skin from damage caused by free radicals. Free radicals are unstable atoms that can damage cell proteins, including skin cells, by altering their chemical structure. This destruction of skin cells can accelerate the natural aging process of the skin. A fantastic way to prevent premature aging is to eliminate these free radicals before they cause any harm. Try eating fruits that are high in antioxidants such as blackberries, oranges, lemons, sweet limes, and kinnow. 
2. Fatty Fish: Salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, vitamin E, protein, and zinc. Omega-3 fats in fish can help reduce redness and acne caused by inflammation. Vitamin E is a critical antioxidant for your skin and is also necessary for defending against free radical damage which can help to keep your skin looking supple. 
3. Leafy Greens: Spinach, kale, arugula, broccoli, and collard greens are loaded with vitamins A, C, K and chlorophyll which helps protect the skin from premature aging and inflammation. Kale is rich in an antioxidant called lutein which helps to protect against the sun’s damaging UV light. Kale and collard greens are high in vitamin K, which helps to strengthen the capillaries (tiny blood vessels that deliver oxygen and nutrients to the skin) which can diminish the look of dull skin. Spinach is high in folate (vitamin B9 or folic acid) which helps to combat free radical damage to our skin cells. Broccoli and arugula are full of vitamin C that helps the body manufacture collagen. 
4. Nuts: Almonds, walnuts, brazil nuts, and cashews are great sources of vitamin E, selenium, and zinc, which can help to protect your skin from free radical damage and keep it looking youthful. Eating nuts containing vitamin E, like almonds, can dilate the blood vessels in order to keep the skin hydrated and defend against acne, eczema, and dark spots.
5. Water: Okay, it's not technically a food, but staying hydrated is essential for healthy skin. Not sure how much water you should be drinking? Here's a Lanby tip: divide your body weight in half, and drink that many ounces in water per day.

As you meal plan, keep your skin in mind. Opt for nutrient-dense foods that will nourish your skin from the inside out, and skip the junk that will only cause trouble. Trust us, your skin will thank you! 

The Lanby can help build a personalized diet and lifestyle plan that will help your skin glow from the inside out. Book a free consult!