Eat Your Way to Glowing Skin

We’ve all seen the 15-step skincare routines, the drawers stuffed with endless serums and toners, and content creators touting the “miracle products” that transformed their skin. Truly healthy skin, however, starts from the inside out. After all, our skin is our largest organ – and like any organ, it needs the right fuel to perform at its best.

While applying topical products to your skin can be helpful, our gut health, nutrient intake, hormones, and hydration can play a much greater role in skincare than you might think. A clean, whole-foods, plant-based diet is a great way to incorporate some of the most impactful foods for skin health.

Key Nutrients for Healthy Skin

Healthy skin requires a balanced diet that is rich in vitamins and minerals. A good rule of thumb: if it’s good for your whole body, it’s probably good for your skin. Our bodies are complex systems, so inflammation or imbalances anywhere in the body have the potential to affect skin, too. To take on the daily challenges of sun, pollutants, dryness, and bacteria, your skin craves adequate nutrients.

• Omega-3 fatty acids serve many functions when it comes to skin health. They support gut health (which is closely linked with skin health), enrich cell membranes, and can even enhance the skin’s resilience to UV radiation. Further, diets low in Omega-3s have been linked to increased prevalence of acne.
• Vitamin C isn’t just for keeping your immune system healthy! It’s a powerful antioxidant that fights signs of skin aging, helps protect against the effects of UV radiation, supports wound healing, and boosts the production of collagen.
• Zinc helps clear bacteria and excess oil from your skin and plays an important role in wound healing. Skin is in a constant state of renewal, and zinc is a key part of many of those cellular processes, making it crucial for reducing inflammation. Fun fact: about 6% of all the zinc in your body resides in your skin!
• Vitamin E is another nutrient that acts as an antioxidant to protect skin from damage. This vitamin is found in our skin’s natural oils and helps keep skin soft and moisturized – so if you have naturally oilier skin, you also have higher concentrations of vitamin E! It’s depleted by UV light, so be sure to get plenty of vitamin E if you’re outdoors a lot.

  Some people who experience skin conditions like acne, rosacea, or eczema may even notice that certain foods trigger flare-ups, but these are highly unique to every individual. If you suffer from any skin condition, it’s smart to talk to a dermatologist before making major changes to your diet or lifestyle.

Tips on Eating Your Way to Glowing Skin

Following a nutritious, plant-based diet can be beneficial to skin health. Whole, minimally processed foods have the ability to provide the nutrients your skin requires, and avoiding highly processed and sugary foods decreases inflammation that can exacerbate skin irritation.

These tips will help you get plenty of healthy fats, antioxidants, vitamins A, C, and E, zinc, and all kinds of other nutrients that will give your skin a natural glow.

1. Don’t forget to hydrate

It may sound obvious, but drinking plenty of water can make a difference in how your skin looks and feels -- especially if you suffer from dry skin. When you’re dehydrated, skin tends to appear duller and less firm. One study even found that drinking 9.5 cups of water a day for four weeks positively impacted skin density and thickness. Try adding electrolyte supplements into your water or incorporating hydrating foods like cucumber and watermelon!

2. Eat that avocado toast

Avocados aren’t just delicious; they’re also a rich source of vitamin E, fatty acids, and phenolic compounds (a.k.a. natural antioxidants) that are beneficial for skin. One recent study even found that daily avocado consumption increased elasticity and firmness in the facial skin!

3. Incorporate dark berries

Dark berries like blueberries and blackberries contain high levels of antioxidants called anthocyanins. These compounds are known to combat free radicals – molecules that contribute to signs of skin aging. They also help decrease inflammation, improve circulation, and are full of vitamin C, all of which are beneficial for skin health.

4. Look for veggies with beta-carotene

All colorful fruits and vegetables are filled with nutrients that can benefit your skin health. If you want an extra glow, however, look for veggies that are high in beta-carotene like carrots and bell peppers. Eating these frequently can literally make your skin appear tanner, they’re packed with skin-nourishing vitamins A and C, and beta-carotene even has sun protective effects!

5. Eat plenty of nuts and seeds

Nuts and seeds are powerhouses when it comes to skin-friendly vitamin E. Many nuts and seeds are also plant sources of omega-3 fatty acids, which are also crucial for skin health. Try adding walnuts, almonds, chia seeds, hemp seeds, or any of your favorite nuts to smoothies, trail mixes, or recipes.

6. Get your probiotics

Gut health has a direct impact on skin health, especially when it comes to conditions like psoriasis, acne, and dermatitis. (Studies have shown gastrointestinal issues are often correlated with skin issues!) Eating probiotic-rich, fermented foods like sauerkraut, yogurt, kimchi, and tempeh can promote biodiversity in your gut to help keep skin balanced.

7. Limit highly processed and sugary foods

Skin aging is a natural process, but consuming sugar and highly processed carbohydrates can accelerate it. Sugar can also increase acne, the appearance of wrinkles, development of dark spots, sagging skin, and slow down the healing of cuts. Focus on whole and minimally processed foods with low or no added sugars.

Skin offers us a unique external view of everything that’s happening within our bodies. While cleansers and creams can be helpful, the way we nourish ourselves affects all our interconnected body systems – including our skin! Eating a colorful plant-based diet full of vitamins and minerals can help minimize inflammation and create healthy, glowing skin from the inside out.