Can you eat your way to healthy skin?

Can you eat your way to healthy skin?

There is no doubt that nutrition plays an important role in skin health, but what foods can help you get that luminous, healthy glow from the inside out? Here is a breakdown of some nutritional superstars that we always make sure to have on our plate. 

#salmon - this skin-loving fish (along with other fatty fish such as sardines and mackerel) is packed with omega-3 fatty acids to hydrate and plump as well as antioxidants to fight off free radicals. When you’re able, for wild versions rather than farm-raised versions for a higher boost of vitamins and minerals. 

#Avocados - is there anything this superfood can't do? With antioxidants including Vitamin C and Vitamin E to protect against free-radical damage and healthy fats to hydrate and plump, avocados are a versatile and delicious way to care for your skin.

#Carrots - carrots and other orange fruits and vegetables such as sweet potatoes, mangoes, and papaya are packed with beta-carotene to provide a boost of nutrition to your skin, including protection from harmful UV rays. There is also data to show that their Vitamin A content can help reduce oil production in the skin. 

#Blueberries - packed with antioxidants to fight inflammation, blueberries also contain the flavonoid anthocyanin which has been shown to aid collagen growth and slow collagen breakdown. Fresh handfuls for a snack or frozen and blended into a smoothie, blueberries are small but mighty skin warriors!

#Greentea – due to a high concentration of polyphenols, green tea has many health benefits including improving acne and reducing inflammation. It’s loaded with antioxidants to fight off signs of skin aging from UV damage such as fine lines and wrinkles. Iced or hot, make this a part of your diet all year round!

#Tomatoes – the lycopene contained in tomatoes is a powerful antioxidant when it comes to protecting your skin from sun damage. Studies have shown that increased intake of tomatoes reduced the risk of sunburn after sun exposure compared to control groups. 

#Olive oil – rich in monounsaturated fats and antioxidants, olive oil packs a 1-2 punch for your skin health, providing a boost of hydration and fighting inflammation and skin aging. Applied directly to the skin, it can also serve as a gentler alternative to harsh makeup removers for stubborn or stuck-on makeup. Your pantry, and skin care regimen, isn’t complete without it!

These are a sample of some of our favorite and tastiest examples demonstrating that skin health and wellness go hand-in-hand with nutritional health and wellness. With so many delicious options, I'm getting hungry just looking at this list! However, there is a flip side to this list of skin saviors: foods that aren’t so skin friendly, those that cause inflammation, sugar spikes, and dehydration. Be on the lookout for our skin not-so-friendly foods post soon. You’ll be navigating those grocery aisles like a pro, with the glowing skin to prove it!

Dr. Meghan with #MDTips