We all know that true beauty starts from the inside out. Adequate nourishment of both body and mind encourages optimal functioning of all of our parts and what you eat truly determines the state of your skin.
The health of your skin is an immediate reflection of your diet. If you are dehydrated, your skin tends to look flat and flaky. If you have been pounding down the alcohol and sugary foods, skin tends to look inflamed and puffy. By making a few mindful tweaks and focusing on clean whole foods, your skin will go from drab to fab in no time. Here are 11 tips to help you get your glow:
1. Limit refined sugar, refined carbohydrates, artificial sweeteners, and processed foods.
Processed foods lose a majority of their health-promoting properties during production.
A classic example is white rice. As a result of processing, the nutrient- and fiber-rich husk, bran, and germ have been removed, leaving just an inner white kernel lacking vitamins and minerals.
Processed and sugary foods promote inflammation, breakouts, and wrinkles and leave you feeling sluggish and unsatisfied.
2. Avoid produce, meat, and dairy that contain hormones, pesticides, fungicides, and steroids.
These toxic substances can lead to endocrine disruption and inflammation, which can result in havoc to your complexion.
Aim for chemical-free produce as well as grass-fed, pasture-raised meat, eggs, and dairy, which are also hormone-, preservative-, and steroid-free.
3. Optimizing hydration is essential to maintaining a healthy glow.
Drink at least eight 8-ounce glasses of water a day.
Water flushes toxins and helps deliver nutrients throughout the body. Water is also found in most fruits and vegetables, which also promote skin-cell hydration.
If you are tired of plain water, jazz it up with sliced citrus, berries, mint, or cucumbers.
4. Anti-Inflammatory foods help to reduce swelling and puffiness and limit the risk of chronic disease.
Inflammation occurs when the body reacts to something foreign and can be beneficial when it occurs occasionally or when it combats something like a cut, which can threaten your health.
However, when inflammation happens continually, the result can be detrimental. Chronic diseases and specific lifestyle and foods choices can all lead to long-term inflammation.
Food and beverages that promote inflammation include refined carbohydrates, sugar-sweetened beverages, alcohol, fried food, and red meat. These foods and beverages can lead to a puffy face and bags under the eyes, wrinkles, lack of firmness, and lackluster skin.
Anti-inflammatory foods are of fresh fruit and vegetable origin. They help combat inflammation in the body and contain antioxidants and polyphenols, which protect the body from free radicals.
5. Get vitamin E for its antioxidant properties.
Vitamin E is a fat-soluble vitamin with antioxidant properties. It improves immunity and assists with metabolic functions. Vitamin E is also essential in enhancing collagen production, which, in turn, reduces and prevents wrinkles and promotes smoother-looking skin.
Foods containing vitamin E help to fight the damaging and aging effects of free radicals from UV rays and pollution. Sunflower seeds, almonds, and green vegetables such as broccoli, Swiss chard, and spinach are great natural sources of vitamin E.
With any fat-soluble vitamin, a dietary fat is needed for proper absorption. This can simply be spinach dressed with olive oil or broccoli topped with hemp seeds.
Here are some recipes featuring Vitamin E containing foods:
Broccoli Pesto + Oven Roasted Tomatoes
Wheat Berries with Broccoli Pesto
6. Vitamin A for skin-cell turnover.
Vitamin A is another skin-boosting fat-soluble vitamin that is involved in immune function, vision, reproduction, and skin-cell turnover. It's needed for skin repair and sun protection.
Beta-carotene is the precursor to vitamin A, and most orange- and yellow-hued fruits and vegetables contain skin-enhancing vitamin A. Carrots, cantaloupe, sweet potatoes, and mangoes are all delicious sources.
Here are some recipes featuring Vitamin A containing foods:
Cinnamon Cumin Sweet Potato Wedges with Curry Mustard Dip
Turmeric Ginger Lime + Peach Smoothie
7. Vitamin C assists in collagen production.
Vitamin C is a powerful antioxidant. A large number of fruits and vegetables contain vitamin C, which assists in stimulating collagen production, smoothing lines, and reducing wrinkles.
Just 1 cup of papaya or broccoli, one whole kiwi, a medium orange, or ½ cup of red bell pepper each contain over 100 percent of the recommended daily intake of Vitamin C.
Here are some recipes featuring Vitamin C containing foods:
8. Omega-3 fatty acids have anti-inflammatory properties.
They strengthen the cell membranes, help combat the effects of oxidative damage, reduce inflammation, fight age spots, improve overall resilience, and smooth and moisturize the skin from the inside out.
Vegan sources of omega-3s include chia and hemp seeds, walnuts, and ground flax seeds. Non-vegan sources include wild salmon and sardines.
To get Omega-3's into your diet by trying out these recipes:
Amaranth Porridge with Apricot Papaya Puree and Fresh Hemp Seed Milk
Roasted Carrot and Collard Green Wrap
Spaghetti Squash with Vegan Kale and Herb Pesto
9. Turmeric is loaded with antioxidant phytochemicals.
The active component in this Indian spice is curcuminoids, which combat free radicals that lead to wrinkles and inflammation. This yellow-hued spice also promotes skin elasticity.
Try turmeric in these delicious recipes:
Turmeric Ginger Lime Peach Smoothie
Turmeric Roasted Cauliflower Soup
10. Keep eating avocados.
Another reason to love avocados is for their skin-enhancing benefits.
The healthy fats that they contain boost the skin's integrity. This creamy, dreamy spreadable fruit also contains B vitamins and vitamin E, which play a pivotal role in skin health.
Vitamin E helps to protect the skin from damaging free radicals and both encourage firmer and more well-nourished skin.
Get your avocado fix with these recipes:
Avocado Toast + Cilantro Pesto + Squash
Raw Chilled Avocado and Lime Soup
Summer Roll with Chili Peanut Sauce
11. Get on the matcha train.
Not only is matcha a good way to stay hydrated, it is full of skin-promoting nutrients. Matcha contains antioxidants that reduce inflammation throughout the body, protects against UV damage, and boosts the skin's natural defenses, leading to a healthy, vibrant glow.
Consider this Matcha Brown Rice Pudding as an alternative to sipping the green brew.
