Did you know that some of your favorite fruits, veggies, nuts and beverages are also nutrient-packed skin-loving superfoods? It’s true! If you’re eating a varied diet rich in whole foods including plants, nuts, nutritious oils and fish, then you’re already well on your way to supporting healthy-looking skin.
You may have already suspected that a poor diet won’t lead you to achieving a glowing complexion … after all, we are what we eat, right? But you may not know exactly why, or which foods will bring you the most benefits when it comes to the health and appearance of your skin. Check out these antioxidant-packed options to add into your daily diet and see just how delicious caring for your skin can be!
Fruits & Veggies
- Avocado: Whether you put it on toast or use it as a dip for your chips, there’s no doubt; this tasty green fruit is good for you! Avocados are packed with Vitamin E and healthy monounsaturated fats, and are great for helping to maintain moisture in the skin and protect the skin’s natural moisture barrier.
- Tomatoes: Rich in lycopene, tomatoes offer a phytochemical that can help to eliminate the free radicals in your body caused by damaging UV rays.
- Blueberries: In smoothies, on pancakes or as a quick snack, these little blue fruits offer the perfect punch of antioxidants! The polyphenols found in these delicious little berries (as well as other dark-skinned berries) are known to visibly calm the look of irritated skin.
- Broccoli: These crunchy, cruciferous greens are a source of Vitamin C that can help to boost collagen and fight fine lines and wrinkles.
- Arugula: The deep green color of this leafy vegetable is a sign of being rich in polyphenols and pollution-fighting antioxidants. It also contains azelaic acid which can help to brighten the look of your skin.
- Spinach: Rich in Vitamin E and beta carotene, spinach can help to protect skin from free radical damage including fine lines and hyperpigmentation.
- Red Bell Peppers: Believe it or not, one cup of bell peppers offers the same amount of Vitamin C as a cup of oranges!
- Edamame: These soy pods are great for snacking and provide skin-plumping properties via isoflavone, a phytoestrogen.
- Kiwi: This little fuzzy green fruit is rich in lutein, an antioxidant that’s known to help shield skin from blue light (the kind that comes from digital devices).
- Citrus Fruits: Orange, limes, grapefruit, lemons … any way you squeeze it, these juicy vitamin-packed fruits have been shows to help improve the texture of skin.
Nuts & Oils
- Walnuts: Chock full of omega-3’s, vitamins, fiber and other minerals, walnuts are a skin-protecting powerhouse you won’t want to miss.
- Olive Oil: Add a few glugs of this golden goodness to salads and your favorite meals; full of monounsaturated fats, olive oil helps your skin stay hydrated, plump and healthy looking.
- Flax and Chia Seed Oils: Contains omega-3’s and has been shown to reduce the look of redness and visibly calm the look of skin.
- Dark Chocolate (Cacao): The flavonols found in this dark, decadent treat have been shown to help increase circulation, which can help deliver more nutrients straight to your skin.
Meat & Beans
- Salmon: A super source of omega-3 and omega-6 fatty acids, salmon helps to keep your skin moisturized and supple.
- Tuna: The selenium in tuna helps to preserve elastin in your skin for a smooth, tight looking complexion. Tuna is also rich in omega-3’s.
- Beans: Lovely legumes contain high levels of zinc, which can help support the body’s natural inflammatory response and help to combat breakouts.
- Red Wine: Rich in resveratrol, this antioxidant-rich beverage is a smart choice for happy hour! Red wine also contains antimicrobial compounds that can help to banish breakouts.
- Green Tea: Brewed green tea will release a chemical called catechins, which is an antioxidant known for its anti-inflammatory properties, and can also help to increase circulation to the skin.
- Bone Broth: A favorite in fad diets, bone broth is gaining in popularity for a reason; it’s rich in collagen, which can help to boost hydration and skin elasticity.
Phew, that’s quite a grocery list! Chances are, many of these delicious superfoods are already on your plate every day, but we all could certainly shoot for more. Give your kitchen a once-over and see where you can make some improvements in your diet for beauty that shows from the inside out.