Warmer weather is finally upon us, and with that, it seems everyone is trying to look and feel their best while taking advantage of the outdoors. Weight management is certainly a huge part of that, with everyone trying to increase their exercise and improve their diet, but surprisingly skincare is another topic I hear come up all the time. We not only want to strut in those cute summer jeans but we also want our skin to glow while we’re doing it. Am I right?
Given all the creams and topical potions that abound to keep your skin at its best, many often overlook the power of nutrition in giving your skin true, lasting vitality. Nourishing our skin from the inside is just as important as protecting it on the outside.
Maybe it’s time to rethink that skin care routine and focus on food, not formulas. What you eat every day can make a big impact on how both you and your skin function.
What foods are best for that? Have a read through for some easy summer diet do’s and don’ts to keep you glowing all year long.
10 Foods for Youthful Skin
Berries are chocked full of antioxidant compounds. Antioxidants help us fight off free radical damage which is, unfortunately, an unavoidable consequence of the world we live in. Our food, our household products, other environmental chemicals and even stress can create free radicals which damage our cells. Antioxidants help knock these out and restore proper balance and function.
- Cruciferous veggies
Broccoli, cauliflower, Brussel sprouts, cabbage, bok choy… they are all fantastic when it comes to your skin. They are high in vitamins A and C, which are important for our skin, and the phytochemicals in cruciferous can help reduce inflammation and promote estrogen balance, both which can be a huge boost to your epidermis.
- Wild Salmon (and other Omega 3 fatty acids)
Healthy fats are key to healthy cells, and healthy cells equal healthy skin. Wild salmon is a great source of Omega 3 fatty acids, known for their powerful role in reducing inflammation. There are more Omega 3 sources besides salmon, however. Other animal sources include mackerel, sardines, tuna, and anchovies. Plant-based sources include chia seeds, hemp hearts, flax seed, and walnuts.
This tasty fruit is rich in monounsaturated fatty acids and antioxidants which helps keep skin supple and ward off the effects of aging. More reason for some guacamole when the weather heats up!
Yet another fantastic fat source that is helpful for our cells and also contains a host of skin-protecting antioxidants. Additionally, they are high in fiber, which may not seem directly related to your skin, but anything that supports digestion and promotes regular elimination will help detox your skin and body as well.
- Coconut oil
We are still on a fat kick here. As you can tell, getting good sources of healthy fats in your diet is key. A fat-free diet is not the way to healthy skin. Coconut oil is another of those powerhouse fats. It has potent anti-microbial properties to ward off bacteria throughout our body and can support our immune system. All of this, in turn, promotes healthier skin. Easy ways to use coconut oil would be with sautéing, using as a fat in baking, or mixed into smoothies. Personally, I like to use full-fat coconut milk in making chia seed pudding to get in a healthy dose.
- Bone broth
Fluids are super important for keeping out cells well hydrated, so bone broth can certainly help with that, but it’s also a major source of collagen. Collagen, which tends to decrease with age, is what keeps our skin firm and elastic. A little bone broth can go a long way in increasing hydration and giving our skin the building blocks to repair and restore the collagen in our skin. Use as a warm evening beverage or mix into soups or other dishes that call for broth.