10 Foods to Eat For Healthy Glowing Skin

Age gracefully and nourish healthy skin from within.

June means we are showing more skin. It’s shorts, tank tops, and bathing suit weather. So, we might as well have our food working for us, giving us the smooth, dewey, soft skin we can be proud of.

10 Foods to Eat For Healthy Skin:

1. Fatty Fish (Salmon): Rich in omega-3 fatty acids, fatty fish reduce inflammation and improve skin elasticity. Salmon on a salad or smoked salmon on cucumber rounds as a snack will help your skin stay firm.
2. Avocados: Packed with healthy fats and vitamin E, they moisturize skin and promote elasticity.
3. Leafy Greens (Spinach, Kale, Swiss Chard): Rich in vitamins and minerals, particularly vitamin A, which is essential for cell turnover and repair. Important for that glowy skin. Eat lots of salads.
4. Sweet Potatoes: High in beta-carotene (precursor to vitamin A), again, essential for cell turnover and skin repair.
5. Berries (Blueberries, Strawberries, Raspberries): Loaded with antioxidants that fight free radicals which can damage skin cells and accelerate aging. Berries are protectors of our skin. Eat lots of dark colored berries while they are in season.
6. Walnuts (my favorite nut!): A good source of healthy fats omega-3 and omega-6, vitamin E, and zinc. All three are important for skin repair, protecting skin from sun damage.
7. Sunflower Seeds: They provide lots of vitamin E — and they’re so simple to toss onto a salad.
8. Red, Orange, Yellow Bell Peppers: High in vitamin C, an antioxidant that’s crucial for collagen production. Orange and yellow are high in beta-carotene, which the body converts to vitamin A.
9. Broccoli (eat this weekly, if possible): Contains vitamins A and C, as well as antioxidants that protect against skin damage.
10. Green Tea (LOVE matcha!): Rich in antioxidants that fight free radicals and may help improve skin elasticity. A skin warrior.

The Science Behind Skin + Aging

Skin is the biggest organ in the body and, as we age, it tends to break down due to wear and tear. Here’s what’s happening to our skin as we age:

• Collagen and Elastin Decline: Collagen and elastin are proteins that keep skin firm and supple, giving structural support to the skin, and keeping it resilient. As we age, our bodies produce less collagen and elastin. The reduction of collagen weakens the skin’s structure and reduces its volume, while the decrease in elastin reduces its elasticity and tone. These two factors combined lead to the loss of firmness and visible signs of aging.
• Increased Dryness and Thinning: During midlife, estrogen levels decline, which can impact skin health. This can result in increased dryness and thinning of the skin.

What You Can Do

• Increase Protein Intake: Protein is essential for collagen production. As if we need another reason to eat more protein. 🙂 If possible, include both plant and animal proteins.
• Focus on Calcium and Vitamin D: These nutrients support bone health and also play a role in skin health. Sunlight exposure for getting more vitamin D. Leafy greens, beans, almonds and broccoli for good plant-based calcium.
• Up Healthy Fats: Include healthy fats like avocados, olive oil, nuts and seeds to keep skin moisturized, smooth and supple.

Important Note: Individual reactions to food vary from person to person. Pay close attention to how your skin responds to different foods and limit or avoid those that trigger breakouts or other skin issues.

What to Avoid

Advanced Glycation End Products (AGEs) play a significant role in skin aging through inflammation, collagen and elastin damage, and by impairing the skin barrier. Consuming high-sugar, high-processed foods and drinks—including refined carbs, processed meats, fried foods, lots of dairy and alcohol—all increase AGE levels. Stress management, SPF (30+) sunscreen and consistent exercise all help to minimize AGEs.

Increased amounts of AGE compounds in the body can:

• lead to reduced skin elasticity, stiffness and the formation of wrinkles and fine lines.
• slow collagen and elastin turnover, which is crucial for maintaining skin’s elasticity and firmness. 
• trigger pro-inflammatory pathways (not good) and increase oxidative stress.
• cause uneven skin pigmentation, dark spots and dull complexion.
• damage the skin’s natural barrier function, making it more vulnerable to external damage and slowing down the ability to repair itself.
• contribute to dryness, roughness and increased skin sensitivity.

Don’t Forget to Hydrate

Hydration is absolutely crucial for skin health, and even more important as we age. Water helps transport nutrients to skin cells and flush out toxins.

• Creative Water: Besides plain water, consider infusing water with fruits like cucumbers, lemons, limes, berries and herbs like basil and mint, etc. Sun tea (big container of herbal tea, steeped on the porch) counts toward water intake, gives you additional antioxidants and is fresh and delicious. 
• Hydrating Foods: Watermelon, cucumbers, strawberries, lettuce, celery, tomatoes, cantaloupe and peaches are not only delicious but also high in water content. These foods help keep you hydrated from the inside out.

Reach out to our holistic nutritionists for help reaching your wellness goals. We offer a complimentary chat to make sure we’re a good fit for you. Schedule that here.