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Healthy Foods for Beautiful Skin

This may, in fact ,be my last reference to the bad winter we, and the rest of the country, had this year. The extreme cold temps outside and the excessive use of heat inside wreaked havoc on my skin. That’s kind of where this all started. What can I do to revitalize my skin? Immediately, it made sense to me that the foods we eat not only fuel the body the nutrients and vitamins must benefit (or in some cases harm) our skin. I was sure of it. First, I focused on what seemed logical based on what I already know about certain foods and nutrients. Basically, it came down to hydration and not fearing the fats but actually increasing them instead. I made it a point to add specific fruits to my diet on a daily basis. Throw in the veggies I already eat in abundance, focus on healing my gut and increasing my water intake and I noticed a huge difference in how my skin looked and felt!

Long story short, my little experiment lead me to wanting to know more about healthy skin and the foods we eat. Call me a nutrition nerd but I find all of this fascinating!

Sidenote: I can’t wait to share what I’m going to do with my fascination and nerdiness!

Apples: Vitamin C in apples helps to firm and tone the skin. It prevents free-radical damage and protects skin cells.

Avocado: Full of vitamins A, E, B and Biotin. Avocados help your skin stay hydrated. They’re also a good source of zinc, which cleanses and detoxifies your body.

Beets: A great source of antioxidants that reduce inflammation and slows down the aging process and helps prevent wrinkles.

Carrots: High in vitamin C which protects and improves skin. They are high in beta carotene which the body converts into vitamin A. Vitamin A is one of the most important nutrients for healthy skin.

Cucumbers: Contain silicon which fights wrinkles and helps skin elasticity.

Flaxseed: A major source of the healthy fat omega-3. Skin cells are surrounded by a fatty layer made from this and other fats so, the higher the omega-3 intake the stronger that layer is, and the plumper your skin cells are which helps disguise lines and wrinkles.

Green Tea: An excellent source of polyohenols, which are strong antioxidants.

Kiwis: A great source of vitamin C, which helps protect your skin from sun damage.

Leafy Greens [Dark]: Contain collagen producing agents and packed with an antioxidant, lutein which will boost skin hydration and elasticity. Also rich in vitamin C which helps to strengthen the body’s ability to produce collagen and to utilize protein effectively.

Prunes: One of the biggest causes of skin aging is attack by free radicals that break down healthy skin tissues. Antioxidants help neutralize free radicals before they can do any damage. Prunes are the fruit containing the absolute highest level of antioxidants.

Pumpkin Seeds: Packed with zinc which is essential in the creation of new skin cells and an aid in protein synthesis and collagen formation. Zinc controls the production of oil in the skin and adds color and brightness to the complexion.

Spinach: Loaded with antioxidants which can help reduce the onset of wrinkles, strengthens skin tissue and has anti-inflammatory properties which helps flush out the toxins.

Tomatoes: The antioxidant, lycopene, found in tomatoes helps prevent free radicals and oxidative damage to your skin. Like cucumbers, tomatoes contain silicon which helps keep skin elastic.

Walnuts: A rich source of Omega-3s, which helps make skin smoother and look younger.

Water: Water improves skin complexion. It moisturizes the skin and helps keep it fresh, soft, glowing and smooth. It also helps reduce wrinkles and is described as the best anti-aging treatment around.

Resources: Health Central, Natural News, Food Matters

Are any of the foods for beautiful skin on your menu this week? Is it weird that my favorite store right now is Whole Foods?


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Fruit Chia Parfait

Loaded Sweet Potato
Rawsome Tacos
Walnut Avocado Salad with Marinated Portobello
Long Weekend Grilled Salad
Portobello “Steak” Fajitas
Protein Power Goddess Bowl

Spiced Almond Milk
Crunchy Carrot Salad
Crunchy Seed and Oat Flatbread with Avocado
Classic Glow Bar
Banana Soft Serve

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  1. I love this post! I’ve been trying to step up my game lately as I quickly approach a new decade and my skin does not look like it used to! I’ve been taking vegan biotin supplements and adding more healthy fats and antioxidants. And WATER! I always tell others to make sure they are drinking a ton… I need to practice what I preach 🙂

  2. Ever since I amped up my protein intake my hair and nails have started growing incredibly fast.

    I love this list, now I need to go buy some walnuts and flaxseed 🙂

    1. Hi Jenni, what did you add to your diet to amp up the protein? Any chance what you added is vegetarian?

      1. Hi Jill, I’m not vegetarian but I added protein from what I think are vegetarian sources.

        Quest Bars and casein protein desserts at night in addition to my normal egg breakfasts and 4 oz of meat at lunch and dinner.

  3. Yes, I’m a nerd too – I love this stuff. I drop an avocado (with the pit!) in my smoothie almost every morning. Thanks for the great list.

    1. Hi Amy, happy to see me and my nerdiness are in good company. Wait? Did you say pit too? I’ve never thought to leave the pit.

  4. These are all such good foods. We love avocado in the islands because it is so versatile not only in food recipes but also for skin care. Great post.

    1. Hi Maria, I add avocado to just about everything. I’d love to know how you use it for skin care.

  5. Water is so important, and it is something I have been working on to make sure I am drinking enough. It’s also very true about what your eating and how your skin looks. I have naturally oily skin, and if I am not eating the best, its even worse to control.

    1. Hi Kristy, water would have been at the top of the non-alphabetized list. It makes the all time biggest difference in my skin.

  6. i actually think the only foods from this list that AREN’T on my weekly menu are kiwis and prunes! here’s to happy, healthy skin!

    1. Same here Brittney! And they’re still not on my menus. I’m not even sure what I would do with prunes.

      My skin is definitely happier and healthier 🙂

  7. I eat a lot of spinach in my salads and green smoothies. Also make sure I stay hydrated by having my water bottle constantly at my side!

    1. Water would have been at the top of the non-alphabetized list. It makes the all time biggest difference!

  8. I have NOT been happy with my skin lately! It’s so important to eat the right foods! I will definitely eat more apples, leafy greens, and tomatoes this week!

    1. Hi Janelle, I’ve noticed the biggest improvement with adding more avocados to my diet. I’d love to know if you notice a difference after adding some of the things from the list.

  9. Fun story – yesterday my hairstylist told me my hair had grown much faster than normal and was the healthiest he has seen in 4+ years. He also mentioned how my skin was glowing… I stopped FEARING FATS and have been trying to up my nut, avocado & coconut intake – I’ve lost a couple pounds and apparently look great so it’s working! Can’t wait to hear how your experiment goes!

    1. Thanks for sharing that Cassie! I definitely notice a difference in my hair and skin with adding more avocado to my diet. That was an easy fix. I love avocado! Now to try adding a few more of the suggestions.

      Why did I fear the fats for so long?!?!?

  10. Fascination and nerdiness are the stories of my life, so I love it!! Can’t wait to hear what you’re up to. Luckily, the foods you list are some of my favorite all-time foods. I’ve never really had skin “problems” like acne, but I do notice that I’m far more prone to breakouts when my diet is “off” (particularly more sugar).

    1. Hi Megan, I’ve been so fortunate not to have had skin problems but the dryness this year has been noticeably worse. But, it’s getting better! I agree, some of the recommended are my all time favorites. I’m in good company with my nerdiness 🙂

  11. Avocados, nuts and lots of water seem to really help my skin. The prunes, I didn’t know about. Very cool. Off to buy prunes! 🙂

    1. Tara, I didn’t know about the skin benefits of prunes either. I’m not even sure how I would eat them or what recipe I would try using them. Do you have a favorite?

  12. I think I need all of these! 🙂
    I have had these little dry patches on my face since December! I just HAD to run outside in the cold and have been paying for it ever since…good and bad. I will try more avocado in hopes this will clear up.
    Thanks Jill!

    1. Hi Sami, eating avocados regularly seems to make the biggest difference in my hair and skin. I’d love to know if you notice a difference.

  13. Yay, so glad many of those foods make regular appearance around this house. A few not so much but they have started showing up from time to time and I’m sure will soon become staples. I don’t live close to a whole foods but I so badly want to “field trip” to one. I just know I would be heaven. 🙂

    1. Hi Rosi, I feel the same way about Trader Joes. I wish I had one close enough to shop at regularly. It’s worth the occasional field trip.

  14. avocado and walnuts are the best for me! i need those fats and LOVE them for complexion

    1. Lindsay, from trial and error I have learned that my body needs the fats too. Happily to provide once I stopped fearing them! Who knew?!?!

  15. My skin this winter, particularly my hands and lips, have been so dry. Coconut oil helps a lot. It’s good to know that I eat a lot of the beautiful skin foods already. Pile on the goodness!

    1. Angela, do you use the coconut oil as is or a specific lotion with coconut oil in it? I’d like to try it. Thanks.

  16. I have the same nerdiness, so you know I love it. 🙂 Can’t wait to hear how you’re going to move forward with it all!

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