I don't know about you but the warm weather makes me crave fresh, healthy foods. An added benefit to eating nutrient rich whole foods is that your skin will thank you with a radiant glow. There are some foods in particular that contain healthy, skin-loving ingredients that are easy to incorporate into delicious light warm-weather meals.
1. Fatty Fish
Foods that are rich in omega 3 fatty acids are some of the best skin foods. Omega 3’s increase the “good” bacteria in our gut which plays a crucial role in skin health. Additionally, in the epidermis, a portion of the lipid matrix is made up of essential fatty acids that protect the skin from damage. In the dermis, essential fatty acids help decrease inflammation (which can contribute to acne), and protect collagen from UV damage. Omegas have also shown to improve skin moisture, elasticity, and firmness.
Some great fatty fish options:
Swordfish
Atlantic salmon
Anchovies
Pacific Oysters
Sardines
Albacore tuna
2. Chia Seeds
Chia seeds contain omega 3 and 6 fatty acids which means you get all the same benefits as we mentioned above. Chia seeds are also full of fiber, antioxidants, and minerals which helps with skin hydration by decreasing transdermal water loss. Chia seeds help reduce fine lines and wrinkles due to their protection against UV damage and collagen boosting properties.
Some ideas for incorporating chia seeds:
Chia seed pudding
Add chia seeds to smoothies
Add chia seeds to multigrain or sourdough toast with almond butter
Make energy peanut butter balls and add chia seeds
3. Almonds + Walnuts
Almonds and walnuts contain biotin. Biotin is a vitamin that helps your body regulate fatty acids. The production of fatty acids is what helps prevent water loss and damage in the skin. They also contain essential fatty acids and B vitamins which again help with skin moisture and decreasing the appearance of fine lines.
Some ideas for incorporating almonds and walnuts:
Almond crusted fish tacos
Strawberry walnut salad
Greek yogurt topped with fruit and almonds
Snack on dark chocolate covered almonds and walnuts alone (which is what I’m currently eating as I type)
4. Kale
Kale really is a skin super food. It is full of amino acids that contain sulfur which is responsible for the synthesis of glutathione- one of the most important antioxidants our body needs. This powerhouse antioxidant helps slow signs of aging and reduces inflammation. Kale is also rich in vitamins C, K, and E, which are all skin-loving ingredients for brightening, tightening, and collagen production.
Some ways to incorporate kale:
Kale salad with grape tomatoes, parmesan cheese and a squeeze of lemon
Add kale to your smoothie
Make a green juice with kale and other green veggies
Kale soup
Sautéed kale with olive oil, garlic, and onion
5. Avocado
Avocados are rich in healthy fats and biotin. They contain lots of fiber, carotenoids (vitamin A aka retinol), a high level of antioxidants, monounsaturated fatty acids and phytonutrients. All in which have resulted in firmness and elasticity in the skin.
Some ways to incorporate avocados:
Avocado toast with sourdough bread, an egg, Himalayan salt and pepper
Add avocado to your smoothie
Add avocado to a salad
Stuff avocado with tuna, chicken salad or feta, tomatoes, cucumber and pomegranate seeds
Top a grass fed burger with avocado
Need some more guidance or accountability with your healthy lifestyle? Reserve a free 30 minute consult with one of our certified health coaches.
Sources:
https://pubmed.ncbi.nlm.nih.gov/12480795/