The Best Foods For Healthy Skin

It’s no myth how important eating healthy foods is for our skin. It keeps us feeling happy, staying energized. I know how much better I feel after eating a nutritious meal compared to In n Out animal-style fries. Not only does it make me feel SO much better, but looking better too! I notice if I am eating too much sugar, I have more breakouts I need to cover up, and my endometriosis flares up. I did a ton of research and worked with a functional medicine nutritionist to learn more about the best foods for healthy skin!

The Best Foods for Healthy Skin

Eating healthy isn’t just important for your internal body, but it also affects how you look on the outside too! When you are eating foods that boost your immune system and have anti-inflammatory properties, you’ll notice a difference in your skin. If you notice you are having frequent breakouts or troubled skin, it might have more to do with your diet than the skincare products you are using. Let’s talk about the best foods to keep your skin fresh + the foods you need to stay away from.

Sweet Potatoes Keep Skin Glowy

Sweet potatoes are so rich in Vitamin C and E, & they are very beneficial to make your skin glowy. Vitamin C Rich foods boost your collagen production- the ultimate goal for healthy skin aging. As the skin ages, collagen production slows down and the elasticity of the skin is reduced.

The antioxidants in sweet potatoes give your skin a natural glow and help prevent dark spots from forming. Sweet potatoes are naturally sweeter than your standard potatoes and can be baked just the same. Since these vegetables are still starchy, you don’t want to over-consume so still be mindful when eating them. 

Try the above recipe and throw in some leafy greens, and shaved carrots for the benefit of beta carotine!

Green Tea Detoxifies Skin

Green tea has been long celebrated for being an incredibly powerful antioxidant for the whole body. 

The antioxidants in green tea can help to reduce signs of aging, improves blood flow, reduce oiliness, prevents skin cancer and even give you more sun protection! You can find green tea in a lot of popular skincare products on the market. Drinking a cup or two of green tea a day will be good for your glow and is a skin-healthy alternative to coffee, which can be dehydrating!

Sunflower Seeds Increase Skin’s Collagen Production

I am always looking for healthier snacks to grab rather than a pack of chips. Once I found out how great sunflower seeds are for your skin health, they have been so much more enjoyable to snack on.

Sunflower seeds are a great source of essential fatty acids! They aid in your body’s collagen production, which helps your skin stay smooth. If you don’t like to eat them plain, sprinkle your sunflower seeds on top of smoothies or salads to get your intake and do some good for your skin!

Olive Oil is a Do-it-All Healthy Skin Must-Have

Olive oil is packed with many different vitamins including A, D, K, and vitamin E. It also is a powerful antioxidant that will reduce damage from too much sun exposure. Olive oil is one of the best sources of omega-3 fatty acids. You can even buy skincare products based in olive oil as it helps to moisturize and kill bacteria. Olive oil is even great to use to apply directly to your skin (if you have pure olive oil) as it will help with any painful sunburns.

Dark Chocolate Protects against Sun Damage

When you are trying to eat healthy for your skin’s benefit, that doesn’t mean all sweets and sugars are out the window. Dark chocolate is a great option to indulge in that will help with your skin health. The taste may be bitter, but it will give your skin some sweet health benefits. Dark chocolate is high in antioxidants and protects your skin from sun damage which will reduce signs of aging. 

Try this recipe for an amazing snack & glowing skin

The Worst Foods for Skin

Just as there are foods that really benefit your skin health, there are many foods out there that will take you steps backward in your skincare journey. Here are the foods you need to look out for and try your best to stay away from to keep your skin health in shape. 

Spicy Food

If you have rosacea, then spicy foods are definitely something to stay away from. Any spicy foods will cause your blood vessels to dilate which then can cause increased flare-ups in your rosacea. Even if you aren’t susceptible to rosacea, eating spicy foods to the point you are sweating through your meal isn’t good for your skin’s health. 

Dairy

In California, it’s common to give up dairy, since the negative effects of dairy are widely talked about (I’m dairy-free!). Too much consumption of dairy in your diet can cause an increase in your acne breakouts which just isn’t good for your skin. Because dairy is a form of sugar, it gives your skin similar effects. If cutting dairy out of your diet makes you nervous, try Malk Almond Milk from Whole Foods. 

Sugar

Sugar is a big no-no. It can lead to acne, eczema, and inflammation if you’re not monitoring your intake. Foods high in sugar can also dull out your skin leaving it more susceptible to wrinkles. Sugary foods have a negative effect on your skin health because it increases your blood sugar. Higher blood sugar leads to inflammation in your body.

Trying to completely eliminate sugar from your diet is difficult, and also not totally necessary. Just make sure you are monitoring the types of sugar you are consuming and stick to the natural sugars found in fruits and vegetables. 

Everyone’s bodies and skin is different and will have different reactions to certain foods. If you have been struggling with acne, take look at your diet rather than your skin products. Start to notice foods you are eating on a daily basis and when you are experience flare-ups/bad reactions. Once you are observant of what you are putting into your body, you’ll see a change in your skin!