The key to naturally glowing skin isn’t waiting in the aisles at Sephora, it’s waiting in the aisles of your local supermarket. In addition to a thorough cleansing routine, moisturizer and some good old SPF, a balanced diet is all you need. Certain foods and liquids are more likely than others to promote healthy, glowing skin, so we turned to beauty nutritionist Paula Simpson for a bit of guidance.
Certain foods and liquids are more likely than others to promote healthy, glowing skin, so here’s what beauty nutritionist Paula Simpson says.
Skin is the largest organ of the human body — it’s important to keep it properly hydrated. And while moisturizers certainly do their part in plumping skin, hydrating from within is just as important.
“If you are dehydrated, your skin will show it,” Simpson says. So, in addition to drinking water consistently throughout the day, Simpson recommends a diet rich in raw, in-season produce with high water content as follows:
- Dark leafy greens
Fatty acids help skin cells maintain moisture and protect skin from environmental factors, Simpson says. Diets should be rich in Omega-6 and Omega-3 fatty acid, two essential fats that the human body cannot produce on its own.
“Typically the North American diet is over abundant in Omega-6 fatty acids,” says Simpson.
By focusing on balanced foods, which contain healthy oils, you can bring back skin’s natural glow. Simpson recommends food below:
- Fatty fish (such as salmon)
- A tablespoon of oil (olive, hempseed, grapeseed and flaxseed oils are good options)
- Handfuls of flax seeds, chia seeds or walnuts added to cereals, oatmeals or smoothies
Simpson recommends foods high in antioxidants that may protect from environmental stressors like ultraviolet rays and pollutants, which she says make skin “more vulnerable to unstable free radical molecules (or reactive oxygen species; ‘ROS’) from that break down proteins (collagen,) disrupt cellular renewal, damage DNA, and stimulate inflammatory reactions.”
Foods and spices rich in antioxidants include those that contain carotenoids, the yellow and red pigments naturally synthesized by plants, and which Simpson explains are only obtainable through diet or supplements.
“Paprika is rich in antioxidants, including vitamin C and four carotenoids: beta-cryptoxanthin, beta-carotene, lutein and zeaxanthin,” she says. These, she adds, may function as antioxidants “that help prevent cellular damage that can lead to chronic health problems.”
Other foods rich in antioxidants include citrus fruits that contain vitamin C, which may help amino acids convert into collagen, and may help neutralize free radicals. It’s these free radicals that Simpson says break down skin’s collagen and elastin. Simpson recommends below.
Firm skin relies heavily on collagen, the main structural protein found in our connective tissues.
“As we age, the natural weakening in cellular activity and increase in environmental stressors break down this structural framework, resulting in loose, thin and frail skin,” Simpson says.
To combat weakening, foods rich in mineral copper may help facilitate collagen production, as do foods high in vitamin C as shown below:
- Eggs (specifically egg whites)
- Bell peppers
- Sweet potatoes
- Sunflower seeds
- Sesame Seeds
- Aduki beans
- Kidney beans