Does your hydrated, blemish-free skin glow?
Or is your skin covered with spots or prone to breakouts? Maybe your complexion is dry and aging fast?
As the body’s outer surface, skin problems are noticeable and can be embarrassing…
But the right healthy foods can improve condition and vibrancy, leaving you feeling confident and gorgeous.
So, what foods nourish your skin?
Here are our top five!
Blackberries, blueberries, cranberries, raspberries, strawberries… These tasty delights are wonderful for your skin in a number of beneficial ways.
Berries are rich sources of vitamin C. This humble nutrient is often under-appreciated. Yet, it is essential for stimulating collagen synthesis and providing antioxidant protection. So, berries help to safeguard your complexion from environmental stressors, the sun’s rays, and the wrinkly ravages of aging. Vitamin C may also improve skin tone and evenness.
Berries may also shield from inflammation, aid healing, support healthy remodeling following injury, and reduce swelling.
We think it’s time to add a handful of blueberries to your breakfast, incorporate strawberries into your afternoon snack, and pop half-a-dozen raspberries in your regular smoothie!
Photo Credit: Healthline
The Low Down On Nuts
We, humans, have been munching on nuts for eons. We intuitively know these nutrient dense foods are jam-packed with ample vitamins, minerals, and fats. Almonds, Brazil nuts, hazelnuts, macadamias, pecans, pistachios, and walnuts are some of our favs.
Inside these small nutty powerhouses are healthy fats like monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), linoleic acid (LA), and alpha-linolenic acid (ALA). Fats are required for the skin’s structural integrity and its strength as a barrier.
Plus, nuts appear to reduce the damage caused by ultraviolet (UV) rays, diminish the signs of skin sensitivity and aging, and enhance recovery from common complaints.
It’s important to note: As an article published in the journal, Nutrients, said, “Contrary to expectations due to the high energy density of nuts, evidence… suggests that their regular consumption neither contributes to obesity nor increases the risk of developing diabetes.”
A handful of nuts and berries make a delish, healthful snack!
A Love For Leafy Greens
Could spinach tackle sagging skin? Might mustard greens protect against the ravages of age? May alfalfa and parsley possibly turn back the hands of time?
Vitamin A, C and E, chlorophyll are each found in leafy greens. These nutrients nourish the skin and help to:
- Prevent acceleration of skin aging
- Regenerate antioxidant stores and actions
- Fight against damaging free radicals and oxidative stress
- Encourage healthy collagen production
- Aid wound healing
- Hinder abnormal cell production
- Enhance anti aging effects, “Including reduced skin wrinkles, increased skin firmness, and improvements in skin smoothness…”
Opt for a big salad. Add greens to your frittatas, soups and stir fries. Keep ready-to-eat greens close at hand. Replace pita bread, tacos or tortillas with lettuce leaves. Create a delicious pesto sauce. Make your own kale chips. Blend a super green smoothie.
Photo Credit: Verywell Fit
The Benefits Of Fatty Fish
Fish is loved for its taste and its health benefits. But there’s a good chance when you think of tuna or salmon, beautiful skin is not the first thought that springs to mind. Yet, it should be. As the article, Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin, noted, fish has the potential “to ameliorate the severity of some skin disorders such as photo-aging, skin cancer, allergy, dermatitis, cutaneous wounds, and melanogenesis…”
How can this food possibly diminish aging, inflammation, irritation, color changes, and aberrant cell growth?
Fish contains omega-3 polyunsaturated fatty acids, which calm inflammation and promote wound healing.
In addition, the epidermis, the outer layers of the skin, contains cells and a lipid mixture. This fatty matrix acts as a barrier, blocking harmful agents from gaining access. Think of it like a flexible putty or grout. Without it, harmful agents could glide between the bricks and enter the house. With it, the entry points are cut off, shielding the inside (in this case, the deeper layers of the skin and body) from damage. The fats in fish oil enhance this protective layer. This may soothe dryness and itchiness and significantly boost hydration.
Research has also found that supplemental fish oil appears to calm inflammatory and non-inflammatory lesions in the common condition, acne.
Plus, with antibacterial and anti-infectious agents, and vitamins A, and D, fish can lead to a healthier, more vibrant complexion, naturally and safely.
Consume Collagen-Rich Foods (or supplement)
At a certain age (ahem, 20), we begin to lose collagen. That means with each passing birthday, our collagen stores become further depleted. Languishing collagen equals sagging skin; yes, wrinkles. Yet we can replace our lost collagen with the right food choices and high-quality marine collagen supplementation.
First, foods that are rich in collagen include bone broth, chicken, fish, and shellfish. (You’ve likely heard of bone broth. It’s been trending for some years now)
Second, if you want gorgeous skin it makes sense to supplement with high-quality marine collagen.
As a 2019 review article found, “Oral collagen supplements… increase skin elasticity, hydration, and dermal collagen density.” In short, collagen makes a noticeable difference to how plump, youthful, and firm your skin feels and looks.
That’s why our unique Marine Collagen product contains only 100% hydrolysed marine collagen. There is literally nothing else! Just pure goodness designed to feed and nurture your skin!
That’s why our customers love it. People like Tonya R. who said, “So good! I have used other collagens but none compare to this! I have noticed a clear difference in my hair, nails and skin. Onest products never disappoint!”
The Healthy Skin Takeaway
Your inner world ignites the health of your outermost layer. What you eat, in part, determines whether your complexion is radiant or dull, youthful or aged.
The regular consumption of berries, nuts, leafy greens, fish, and collagen provide the foundation for great skin. The evidence is clear. You are what you eat; your skin is simply a reflection of this fact. Choose well.