You protect your skin from harmful UV rays and you’re on a great skincare regimen, but what gives your skin that glow? A balanced, nutritious diet. Dr. Rajani always tells his patients what you eat (or don’t eat) has a direct impact on the skin’s appearance. This concept also applies to certain lifestyle choices like smoking cigarettes and abusing illegal drugs.
To get your skin glowing, the body needs a daily combination of macro- and micronutrients, antioxidants, and of course, water. Other special components are collagen and amino acids. The key to fight aging, damaged, dull skin is by eliminating free radicals (caused by pollutants, toxins in the environment and UV radiation) and promoting the growth of collagen and elastin which makes the skin firm and tight. We’ve developed a list of 7 super-foods that are packed full of these essential nutrients that you can add to your meals or snacks to give your skin what it needs to be full-on glowy and healthy!
Water isn’t a “food” but it will always be first on the list of many because without water, you will simply die. Water is so plain-sounding but is so important to health and anti-aging! We all know this but still many people have a hard time staying properly hydrated throughout the day. Water is vital and enables all the metabolic systems in the body to work–and this includes the skin. When the body is dehydrated, this leads to dry, dull, wrinkly skin. Try upping your water intake and you will noticeably feel better and look better in a very short time.
Lemons are acidic. This makes them incredibly sour-tasting. However, once metabolized by the body, their minerals actually alkalize the body’s pH. The overconsumption of things like coffee, alcohol and processed foods make the body acidic and that’s not good. When the body is too acidic, the immune system is compromised and the skin is more sensitized and can become irritated–creating red, dry stingy skin. When the body’s pH is balanced or even slightly alkaline, this is good! The body and skin functions normally. Also, lemons are packed of vitamin C which is a vital nutrient the skin needs to look and feel healthy. Vitamin C neutralizes free radicals caused by pollutions and toxins and helps aid in collagen and elastin synthesis! Throw a few slices of lemon in your water or use lemon juice on salads and fish.
Avocados are fruits! Unlike popular fruits that are juicy and watery like apples for example, avocados are creamy in texture. Their creamy deliciousness is a result of their high poly- and monounsaturated fatty acid content (like omega 9’s). Omega 9’s keep the skin functioning at an optimum level by keeping the skin moisturized. With so many great benefits, that makes avocados an amazing superfood. The other fatty acids are essential in repairing damaged skin cells and reduce red, irritated skin. Avocados are also packed with antioxidants and vitamins that eliminate free radicals and supply skin cells with vital nutrients. Add avocado slices to salads and sandwiches, or you can mash them up and add spices to make an excellent guacamole. Avocados are the path to dewy, glowy skin!
4. Bone Broth
Bone broth is not only a superfood, but it also makes your soups and stews a hell of a lot tastier. Bones are made up of collagen and minerals like calcium and magnesium, and essential amino acids needed for bodily functions and healthy skin. Collagen is what the skin needs to be firm and full of elasticity. This makes the skin look young and healthy. Kids have the most collagen, and as we age we lose more and more collagen which leads to thinned, wrinkly skin. So collagen is super important for glowy healthy skin. Bone broth is simple to make: simmer bones in water for a few hours. This process pulls the collagen and essential nutrients out of the bones and into the water, creating a broth. This broth is a great base for soups and stews and also adds a lot of yummy flavor!
Oily fish are amazing and full of essential nutrients to keep the body and skin healthy. Salmon is special and on this list because of its high content of omega 3’s. Omega 3’s are super healthy for your heart! They are also essential in keeping the skin supple and soft. With so many amazing benefits, that makes salmon a superfood. Omega 3’s keep the skin cells hydrated and repair damaged skin cells which helps to keep toxins out! Salmon is delicious and easy to prepare! Bake a fresh salmon fillet seasoned with black pepper and lemon juice(another superfood!) accompanied with fresh, seasonal vegetables.
Wait, what’s tumeric? Tumeric isn’t the most popular ingredient in American cooking, but it’s used all over the world in several cultures for its health benefits. Tumeric is a natural anti-inflammatory. It’s so powerful and is even used to help with serious inflammatory skin conditions like rosacea and eczema. That makes it an important superfood! Inflammation is horrible for the body and skin; it makes the skin look puffy and tired, redness can also accompany inflammation. In the long term, inflammation causes signs of aging and lots of wrinkles. So, munch on some tumeric or add it as a spice to meaty dishes, hot soups or even spice up your green smoothie with it to fight inflammation and fend off the signs of aging.
Blueberries are one of many superfoods that do wonders for the body and skin. Blueberries in particular are on this list only because they are widely available at almost any grocery store. Blueberries are dark in color, and fruits dark in color are directly related to their antioxidant content. With that being said, blueberries are jam-packed with antioxidants! Antioxidants fight free radicals in the body and skin which keeps the skin looking healthy and vibrant. Blueberries are also a great source of vitamin A! In the skin, vitamin A regulates oil production and can help balance acne-prone skin caused by the overproduction of oil. Get your blueberry on and add them to yogurt or your morning smoothie.