Skin is our largest organ so naturally what we eat impacts the health of our skin. Protein is one of the building blocks of skin, hair and nails, thus, we need protein in our diet to maintain a healthy appearance. Collagen and elastin, proteins in our connective tissue, give our skin strength and support and keep our skin looking young. High protein foods to get glowing skin include salmon, eggs, seeds, nuts, legumes, and greek yogurt. Nuts and fatty fish also contain omega-3 and omega-6 fatty acids, which can decrease inflammation.
Make sure to include colorful foods in your diet as well. Foods are naturally colored by four groups of pigments: chlorophylls (green), carotenoids (yellow/orange), anthocyanins (blue/purple), and red (betanin). These nutrients are powerful antioxidants, protecting the cells from free radical damage. Free radicals such as pollution and UV contribute to aging, and eating a diet rich in antioxidants will help decrease the damage. Include a wide range of colorful food such as red peppers, beets, carrots, kale, and berries.
Flavonoids are also known for their antioxidant properties. Foods containing flavonoids include onions, green tea, peppermint, and dark chocolate. If you are looking to detox your skin, in addition to these foods, make sure to drink half an ounce to an ounce of water for each pound you weigh. Consider adding in a skin roller or dry brushing to decrease puffiness and promote further detoxing.
Add probiotic foods, which contain live microorganisms. Yogurt contains live, active cultures of good bacteria. Also include prebiotic foods, which promote the growth of good bacteria in our gut. Chicory and jicama root, dandelion greens, onions, garlic, leeks, asparagus, barley, oats, seaweed, and flaxseed contain fiber that is a great source of prebiotics.
Diets high in sugar and processed foods can trigger inflammation, acne, and premature aging of the skin. Avoid foods such as white bread, candy, deli meat, fried food, and fast food. Try to stick to foods in their natural state rather than eating foods with preservatives, added dyes, flavors, and sweeteners. Highly processed foods may put you at a higher risk for cancer. They are often stripped of their nutrients, thus have little nutritional value.
