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What to Eat for Healthy Skin

November 24, 2019

 

There are so many things that can go wrong with the skin: dryness, redness, blemishes, psoriasis, eczema, cystic acne…. Need I go on?  

 

We spend SO – MUCH – MONEY on creams, scrubs and toners to fix our problem skin, but what is happening on the skin is actually a reflection of internal health. These cream and magic tropical potions may be helpful but your skin will never be as healthy as it can be unless you nourish and nurture it from the inside as well.  

 

Chronic adult acne was one of the main symptoms that first got me interested in nutrition and health.  I was on everything for my skin. Prescription creams, Proactive, Accutane, Anti-biotics. Nothing was permanent.  

 

It wasn’t until I discovered that I am Celiac and cut out gluten that my skin issues began to resolve.    Who knew that nurturing my digestive health would have such a massive positive affect on my skin AND my wallet!  

 

Now just because you have skin issues doesn’t mean you are celiac.  Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Eating something that your body is sensitive too can block the absorption of these important nutrients, or they could be missing completely from your diet.  

 

Here are five foods (and drinks and lifestyle tips) I highly recommend if your goal is healthier-looking skin. As a bonus, I have included a short list of some key foods to consider avoiding.

 

Let’s dive in.

 

SKIN FOOD #1 - WATER

 

No doubt hydration is key for healthy-looking skin! Water and other hydrating fluids are great to help your skin stay moist and supple.

 

And for a bit of an extra anti-inflammatory hydrating boost, try boosting your water with anti-inflammatory green tea (sugar-free if possible).

 

SKIN FOOD #2 - FISH

 

Fish contains many nutrients important for skin health - omega-3s, and vitamins A and D to name a few.

 

Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.  

 

*Warning – too much vitamin A while pregnant is not advised so check with your doctor before using a supplement.  

 

SKIN FOOD #3 - BELL PEPPERS, CITRUS, AND BROCCOLI

 

Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.

 

Vitamin C is necessary for your body to make collagen. So foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.

 

FUN FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.

 

SKIN FOOD #4 - BONE BROTH

 

Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.

 

Glycine helps speed the healing of the skin and the gut. Win-win.

 

SKIN “FOOD” #5 - SLEEP MORE & STRESS LESS

 

I know these aren’t exactly foods, but they’re an important part of naturally great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.

 

Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritize sleep and stress management, and you can see results in your life, and in your skin.

 

WATCH OUT FOR THESE FOODS

 

Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin. 

 

It's hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet. 

 

The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).

 

The second is gluten. While only a small number of people have serious reactions to gluten (maybe you are one of the special ones like me), many more people are intolerant to it. Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.

 

Third in line is dairy. It could be a hormonal response or even an insulin response. We don't quite know why, but many people who cut out dairy report better skin.  

 

CONCLUSION

 

Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.

 

Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.

 

Need help zoning in on what foods might be triggering your skin outbreaks?  Book a FREE Nutrition Consultation to find out how I work with my clients to finally see relief!  

 

HAPPY SKIN SALMON SALAD

 

Serves 2

 

4 cups baby spinach (or mixed greens)

1 bell pepper, chopped
1 cup cherry tomatoes
½ large cucumber, chopped

8 oz smoked salmon, or 1 can salmon, roughly chopped
Drizzle of your favourite (gluten-free, dairy-free) dressing

 

Instructions

 

Place 2 cups of greens into each of 2 bowls.

 

Top with veggies and salmon.

 

Drizzle with dressing.

 

Serve & enjoy!

 

Tip: Serve with a large mug of green tea for an extra skin-supporting bonus.

 

References:

 

https://www.thepaleomom.com/beautiful-skin/

 

https://www.thepaleomom.com/overcoming-medical-dogma-eczema/

 

https://www.precisionnutrition.com/all-about-acne-nutrition

 

https://www.healthline.com/health/4-best-vitamins-for-skin#VitaminD2

 

https://chriskresser.com/nutrition-for-healthy-skin-part-1/

 

https://www.healthline.com/health/ways-to-boost-collagen

 

https://www.healthline.com/nutrition/collagen

 

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