We’ve all heard the old adage, “you are what you eat,” and while this may not be literal truth, what we consume contributes to our overall health. This line of thinking is exceptionally relevant when it comes to skin health. If you’re wondering how to get glowing skin, a great place to start is your kitchen.
There are many superfoods that contribute to optimal skin health. But what makes a food a “superfood?” Typically, a superfood is one that is packed with antioxidants, vitamins, and minerals that are beneficial for a person’s individual health. In a sense, these foods are “super healthy,” and “super powerful,” when it comes to fueling your body (and in some cases mind).
If you want healthy, glowing, radiant, and supple skin, check out these 15 superfoods to incorporate into your daily diet. Now, there are plenty more superfoods out there that contribute to healthy skin, but these are a good place to start.
Foods to Eat for Healthy Skin
Dark chocolate is jam-packed with antioxidants. What a sweet treat! Keep your eyes peeled for dark chocolate with at least 70% cocoa content. (This is why dark chocolate is considered healthier than milk chocolate). It is a “purer” type of chocolate. Cocoa powder has been proven to hydrate skin and increase blood flow, giving the skin a more youthful and radiant appearance.
Avocados are a very popular superfood. Not only do these delicious green fruits provide your body with healthy fats and support heart health, but they also possess antioxidants that can protect your skin from sun damage. That’s not all. Avocados contain a nice dose of Vitamin E, protecting your skin from oxidative damage. Avocados make great substitutes for fatty dressings like mayonnaise and taste great on burgers, toast, or salads.
Broccoli is a vegetable met with both love and hate, but after learning the superfood benefits of these tiny tree-like morsels, you may become a huge fan. Broccoli contains zinc, Vitamin A, and Vitamin C. Your body needs Vitamin C to create collagen for your skin. It also contains lutein, a carotenoid that works like beta carotene, protecting your skin from oxidative damage and fending off wrinkles and skin dryness. Some studies have also determined that broccoli florets contain anti-cancer properties including a positive effect on certain skin cancers.
Carrots are not just good for your eyesight. They also contain beta carotenes that protect your skin from oxidative damage. Carrots are also made up of magnesium which relaxes nerve muscles and can help reduce the appearance of fine lines and wrinkles. Best of all, carrots are a versatile vegetable. You can eat them raw, shredded in a salad, from the can, or baked in the oven.
Sweet potatoes are another orange vegetable packed with those helpful beta carotenes. Sweet potatoes also contain Vitamin A. Want to know how to get glowing skin? Consuming high amounts of beta carotenes can create a warm, healthy, and natural orange glow in the skin. Sweet potatoes are a more favorable starch over potatoes because their nutritional benefits outweigh that of your standard white, yellow, or red variety.
Green tea contains catechins and these antioxidants combat sun damage. The healthy beverage also can hydrate the skin, like water, and improve overall moisture, roughness, and even elasticity. Green tea also comes with polyphenols. This antioxidant has been shown to reduce oil production in your body, making green tea a great choice for people with oily skin or acne. The flavonoids in green tea help reduce fine lines and wrinkles. One thing to note: some experts recommend you skip the milk when it comes to green tea as milk can cancel out the polyphenols that make green tea beneficial.
Salmon and other oily fish are excellent sources of omega threes and fatty acids. Salmon also naturally contains coenzyme Q10, also known as CoQ10. As we age, our bodies produce less CoQ10. This substance is very important as it promotes cell regeneration and smooths the skin’s surface. Coldwater fish like salmon, tuna, and even herring are all excellent foods to eat for healthy skin. Similar to avocados, oily fish are exceptional choices for a heart-healthy diet as well.
Red grapes make for a delicious and bite-sized snack. They also are credited with combating skin aging. Red grapes contain resveratrol, a compound that helps stall the creation of harmful free radicals. Now before you reach for that glass of red wine, know that red grapes are the better option for consuming your resveratrol. While there is nothing wrong with an occasional glass, you should not rely on wine for your daily nutrients.
Red and yellow bell peppers are beautiful, and their vibrant hue can also benefit your skin health. Bell peppers of the red and yellow variety contain those helpful beta carotenes that produce Vitamin A. These delectable peppers also produce Vitamin C, which as mentioned before, boosts collagen growth. This doesn’t mean skipping green peppers, it just means that the red and yellow peppers have more beta carotenes thanks to their bright coloring.
Walnuts are a great choice for reducing skin inflammation. You can thank the omega-3 fats for that. Walnuts also contain omega-6 fatty acids. These nourishing fats attract moisture to the skin, which is great for easing discomfort and side effects of dry skin damage. If you are not a fan of walnuts, you can also enjoy almonds or sunflower seeds. Just be mindful of the sodium content as increased sodium is linked to water retention, which can cause puffiness.
Beetroot is vibrant dark red, and the juice can stain your skin temporarily, but don’t fret. This superfood contains vitamin C, iron, phosphorus, and even protein. It also comes packed with folate, potassium, and fiber. Vitamin C in beetroot has been known to treat hyperpigmentation of the skin, and of course, support collagen production.
Spinach and kale are dark leafy greens that should be staple food to eat for healthy skin. These greens contain vitamins A, C, and K. Did you know that Vitamin K can heal dark spots, speed up skin regeneration after scarring, and even reduce the appearance of under-eye circles? If you’re not into eating leafy greens in a salad or alongside a meal, consider blending your greens in a fruit smoothie. You can maximize your superfood skin benefits by combining your greens with superfruits such as blueberries or kiwi.
Turmeric is a bright yellowish, orange spice that contains a whole host of health benefits and healing properties. It can be added to soups, salads, or even juices and smoothies. Turmeric combats inflammation, reducing skin puffiness. It can also brighten the skin, amplifying your natural glow. You can even make your own turmeric body scrub if you prefer a topical option.
Olive oil makes the list as a superfood that contains antioxidants used in products to ease symptoms of psoriasis and eczema. It contains healthy fats your body needs and is a great alternative to other cooking oils. Not only that but the main antioxidant is called phenols which reduce inflammation.
Blueberries may be tiny, but they pack a mighty skin-healthy punch. They contain Vitamin C and specific antioxidants that can protect your skin from premature aging and in some cases, reverse signs of skin aging. Want to double dip your superfoods? Sprinkle ¼ cup of blueberries into some of your favorite yogurt. The probiotics in yogurt also fight inflammation and can help with skin sagging by increasing skin hydration.
Speaking of hydration, the number one “food” you can consume is not food at all. It is water. Proper hydration flushes out toxins that build up in the body, reducing inflammation. Water cleanses the skin both internally and externally. Proper hydration allows your muscles to function properly and leaves skin looking supple and radiant.
How to Get Glowing Skin Beyond Nutrition
Incorporating these superfoods into your daily diet will amplify your skincare regime and help fight against wrinkles, fine lines, dark circles, and sun damage. However, if you feel you need a boost in addition to your nutritional allies, you may want to consider a skincare treatment tailored to your individual skin needs.
Skin treatments are designed to support skin integrity, enhance its appearance, and relieve skin conditions. After a consultation and in-depth skin analysis to determine your skin type, conditions, and skincare goals, you will know what treatment is right for you. Most treatments consist of cleansing, deep exfoliation, massage, and customized masks and serums to best treat your predetermined conditions.
At First Impressions Rejuvenation Clinic, you can choose between a 1-hour or 30-minute treatment that is designed specifically for you and your skin. Ready to love the skin you are in? Book a consultation to get started.
Skin treatments combined with a healthy diet of superfoods can help you feel great each time you look in the mirror, no matter your age. Embrace a life full of well-being. What are you waiting for? You are worth it.
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