10 Best Skin Foods by Nature's Trusts
- Sep 30, 2016
- 4 min read
My Food Philosophy has evolved since I had my two little ones. As you can imagine, your skin takes a beating given all of the hormonal changes during and after pregnancy—not to even mention what environmental factors and years naturally do to your skin. I swear my skin aged 10 years within a two year period after the kids were born! Since then, I’ve become much more involved with learning about some of the best foods that fight the signs of aging and which foods promote overall skin health and healing.
Initially, I really thought I’d have to give up all the best foods and drinks in life in order for this to happen. But since then, I’ve come to realize that any type of sustainable eating regimen requires an enjoyable and realistic approach that fits well with your own personal health, body and lifestyle. It’s all about what works best for you! The only suggestion I have is that you try to buy as much seasonal, fresh and locally-grown foods as possible because the quality tends to be much higher and costs less because it's in season. Plus, you're helping out your own local community, so it's a win-win situation! To find the nearest farmer's market in your area, just plug in your zip code at www.localharvest.org/farmers-markets.
Here are the 10 BEST SKIN FOODS I’ve found to work for my lifestyle. I hope it helps you and your family too!
1. Steel-cut Oatmeal takes longer to break down in your body, which helps keep your blood sugar stable. Studies have found that spiked blood sugar elevates your body's level of androgens, hormones that can contribute to wrinkles, so this is a key factor to consider. Further, steel-cut oatmeal is less processed than other varieties, so it retains more vitamins.
2. Almond Milk serves as a great alternative to dairy milk since some studies have shown that dairy can be highly inflammatory—which means it can aggravate acne, wrinkles, and rashes. When you drink coffee or pour a bowl of whole grain cereal, use non-dairy milk, like unsweetened almond milk instead. Other non-dairy milk options include soy milk and hemp milk.
3. Eggs are packed with a hefty dose of protein without a lot of fat. Research shows that higher fat diets are associated with aging skin. So ditch those highly fattening foods for high protein, lower fat alternatives. Also, keep in mind that protein is the building block of collagen and elastin tissue, so it actually helps prevent wrinkle formations. I recommend organic, cage-free eggs because they are not given hormones or antibiotics, have darker/richer yolks, have been known to taste better, and have better nutritional profiles.
4. Kiwi has nearly 120% of your daily needs in a medium-sized fruit! Vitamin C stimulates collagen synthesis, which keeps your skin taut and smoothes fine lines.
5. Walnuts contain omega-3 essential fatty acids, which can improve skin's elasticity. They are also loaded with copper, a mineral that boosts collagen production. Snack on a handful of walnuts each day to improve your complexion's texture. Other high food sources of omega-3 fatty acids include mackerel, herring, (salmon) fish oil, chia seeds, etc. Keep in mind that deficiency in this fat can result in eczema—which is associated with dry/scaly skin, so be sure to include more omega-3 fatty acid rich foods in your diet if this is the case.
6. Sunflower Seeds has 37% of your daily needs for Vitamin E. Vitamin E is thought to enhance immune function, allowing the body to fight off the inflammation that leads to acne. As such, these seeds can help keep your skin pimple-free!
7. Fresh Fruits & Vegetables (High Carotenoid) are powerful antioxidants that may work to improve skin tone by reducing skin-cell damage. Studies found that carotenoids can decrease skin's sensitivity to the sun. Further, research findings show that women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes. High carotenoid sources of fruits and vegetables include kale, sweet potato, tomato, cantaloupe, watermelon, carrots, acorn squash, avocados, etc.
8. Mackerel is one the best sources of Vitamin B12 as it contains 270% of what your body needs daily. One of the symptoms of Vitamin B12 deficiency is hyperpigmentation (dark spots). Make sure you get enough of this vitamin because it can help keep your skin more even-toned. Other high Vitamin B12 foods include beef liver, sardines, tuna, lamb, etc.
9. Grass-fed Beef contain a higher ratio of omega-3 to omega-6 fatty acids and packs nearly 30 grams of protein per 3.5-ounce serving. Protein promotes collagen and elastin, so it actually helps prevent fine lines. Be sure to choose lean cuts like sirloin, top round and flank steak.
10. Dark Chocolate with higher percentages of cacao (70% or more) contains high levels of flavonols, a potent type of antioxidant and hydrates your skin, making it firmer and more supple. So keep your skin smooth while still enjoying life’s simple pleasures, but be sure to enjoy chocolate in moderation.
Again, any type of sustainable eating regimen requires a personalized touch to what meets the enjoyment and needs of your lifestyle. Don't be afraid to get creative in the kitchen with some of these best skin foods! Your skin will thank you for it!!
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