How to Eat Your Way to Healthy Skin

Skin does need certain nutrients that can be provided through a proper diet.

How many times have you picked up a product that promotes wrinkle reduction? The average consumer spends hundreds to thousands of dollars on skincare products each year. If we are not careful with these products, we could be lathering up with chemicals and artificial ingredients, which do nothing in the way of reducing fine lines and providing flawless, glowing skin. Aside from the products on the shelf, skin does need certain nutrients that can be provided through a proper diet. Here are some ideas to use as part of a daily beauty regimen in this new year.

Healthy Fats: Moisturize and Rejuvenate
Avocados, raw nuts, and olive and coconut oils are packed with antioxidants, which help remove toxins from the body and add Vitamin E, the collagen booster that keeps skin strong and healthy. Monounsaturated fats also assist with hydrating skin. Aim for six to seven thumb-sized servings of healthy fats per day.

A pair of chopsticks holds a piece of fatty fish.

Omega 3s: Inflammation Buster
Omega 3s found in fatty fish, such as salmon, are packed with healthy properties, including essential fatty acids EPA and DHA. When we say, “essential,” it means that our body cannot produce them, so we need to consume them for cells to function optimally. Omega 3s reduce inflammation in the body, including underneath the skin’s surface to accelerate healing and promoting healthy, clear skin. Grab some walnuts for a snack, or add a tablespoon of chia seeds to a protein shake to get an extra boost of Omega 3s. Typically, 1,000 mg of fish oil contains a balance of approximately 300 mg of EPA/DHA.


Vitamins A & C: Toxin Eliminators
It is time to load up on vegetables. Why? These antioxidant powerhouses assist with collagen production and protect against UV damage. Additionally, they keep appetites satiated between meals and stabilize blood sugars throughout the day. Sweet potatoes, bell peppers, broccoli and tomatoes are great sources. Aim for four-six cups of veggies daily.

Here are some daily meal suggestions to aid in your journey to healthier skin.

  • Breakfast: Scrambled eggs, sautéed with bell peppers and served with ¼ avocado.
  • Snack: Walnuts or sliced veggies (carrots, cucumbers, tomatoes or zucchini) with hummus.
  • Lunch: Spinach salad with sliced chicken, tomatoes and broccoli with olive oil-based vinaigrette or lettuce wraps with ground turkey, carrots and bell peppers.
  • Dinner: Salmon with roasted Brussels sprouts, cauliflower and sweet potatoes.
  • Fluid: Drink half your body weight in ounces of water each day, plus 24 ounces for each hour of exercise.