10 Best Foods for Skin, According to a Nutrition Consultant

Every summer my skin begs for a little extra TLC. Between the dry heat of Colorado, slipleless sun and wild temperature fluctuations, it is a lot for every complexion –Special Now that I am in the mid -thirty. But as food I have learned that healthy skin is not only about what you put on it. It’s about it in Also your body.

Fortunately, the right nutrients are well equipped, do the heavy work: improvement of hydration, boost collagen and protect against UV damage. We share our summer foods and simple meal ideas (such as salmon-treated and vitamin C-pack-pack supply) for glowing skin.

Start with the (unsexy) basics

First things first: start with the basics. When it comes to skin health, I always encourage my customers to prioritize a well -focused approach to nutrition. Think of the blood sugar levels and crashes can contribute to inflammation and premature aging, eating sufficiently high -quality proteins and of course staying hydrated. These habits are the basis. From there it is about it Real Strengthen your Zomergwood.

Start with Omega-3s

Whether the sun is out or not, omega-3s are the best friend of your skin. These keep your dermis hydrated, calm inflammation and protect the skin barrier. If you notice dry spots or irritation of too much sun, this is a boost Omega-3 intake. Strive for wildly caught salmon 2-3x a week (canned fish is an economic way to do this!). Not a fan of fish? Plant -based sources such as linseed, walnuts, chia seeds and hemp seeds are great alternatives. Sprinkle them on smoothies or Greek yogurt, or throw them in a salad for extra boost.

Throw away the seed oil

Another important piece to consider? The Species From fats you eat. While Omega-3’s skin-friendly, highly processed oil-like soy, corn, sunflower and canola oil is the opposite effect. These oils contain many omega-6 fatty acids, which can promote excess inflammation in the body. And chronic inflammation can appear as redness, pimples, dryness and even premature aging. Inssterad, focus on WHO-Food sources of healthy fats (avocado, seeds, coconut, macadamia nuts) and cooking with stable oils, such as olive oil, avocado oil and grass-fed butter or ghee.

Collagen-boosting food for sturdy, thick skin

Together with healthy fats, collagen is a must! Over time, our natural collagen production slows down, which is why adding collagen -increasing foods is crucial. Think vitamin C-rich produces oranges, strawberries and bell pepper, bone broth and eggs. Eating this regularly gives your skin the building blocks to stay firm and radiant. And don’t forget collagen powder – a super versatile way to support the structure of your skin. Add a scoop to coffee, matcha, smoothies or oatmeal.

Antioxidants: the best defense of your skin

All greet the mighty antioxidant! Antioxidants are really exceptional and minimize UV-induced damage at the cellular level! Give priority to colorful fruit and vegetables such as blueberries, tomatoes, spinach and kale. Rich in connections such as flavonoids and carotenoids, these do heavy lifting: neutralizing free radicals, reduces oxidative stress, And Support for the natural repair process of your body.

Undervalued hack? Eat your carrots and sweet potatoes. These vegy’s are loaded with beta -carotene and act as a natural sunscreen.

Hydrate from the inside

Hydration is not negotiable for the summer skin. But only drinking water is not Angouh. To really support your skin, you also have to supplement electrolytes. Sodium, potassium and magnesium help to balance the liquid levels, support the cellular function and prevent Dehydracion. Stock -Up on economic produces such as cucumber, ceryry, citrus, avocados and leafy vegetables. Coconut water is also worth the shelf space. During the warmer months I like to make an adrenal cocktail and enjoy it while I make dinner!

Skin and dairy products – Friend or enemy?

Let’s talk about dairy products. It is a hot topic if you eat skin health. For sum, it’s completely fine. But for others -special that susceptible to acne or inflammation -it can be a secret guil. Milk and other dairy products can influence the hormone levels (such as insulin and IGF-1) that can stimulate oil production and breakouts. Not everyone will respond in the same way, but if persistent skin problems are agren, try to cut back a few weeks on conventional dairy products to see if there is a difference.

10 Best Food for Skin

With the summer around the corner, this is the perfect moment to give your skin sub extra love. Rembe, What You eat, just like what you put on your skin. The right foods can stimulate hydration, fight inflammation and your complexion helps to stay smooth, strong and sun resistant. Here is a round of the skin-loving ingredients to add to your plate.

Fatty

Rich in Omega-3 fatty acids, which help reduce inflammation, keep the skin hydrated and to support a strong skin barrier. Think of salmon, sardines and mackerel.

Avocado

Packed with healthy fats and antioxidants such as vitamin E, which help hydrate the skin and protect it against oxidative damage.

Walnuts

A great vegetable source of omega-3s and zinc, both of which help combat inflammation and supporting skin healing.

Sweet potatoes

High in beta -carotene, which turns vitamin in the body and acts as a natural sun protection for the skin.

Paprika

Charged with vitamin C, which is crucial for the production of collagen and helps to keep the skin firm and youthful.

Broccoli

Contains a powerhouse mix of vitamins A, C and zinc, plus sulphoraphane, connection that can help protect against UV damage.

Tomato

Rich in lycopene, an antioxidant that has been shown to protect the skin against sun damage and improves skin texture.

Am

Contains Isoflavones, which can help improve the elasticity of the skin and reduces fine lines, especially with postmenopausal women.

Pure chocolate (70% or higher)

Full of flavonoids that improve blood flow to the skin and can protect against damage induced by sun.

Green tea

Packed with polyphenols that help combat inflammation and oxid stress, keeping your skin clear and calm.

Supplements for glowing skin

Although Whole Foods is the gold standard, you do not sleep on targeted supplements for radiant, resilient skin.

Supplements of the upper skin -loving

Collagen peptides

• What it does: Supports skin elasticity, you reduce fine lines and stimulate hydration.
• Suggesta -Dosis: 10-20 g daily.

Omega-3 fish oil

• What it does: Fight against inflammation, keeps the skin smooth and strengthens the skin barrier.
• Suggesta -Dosis: 1,000 – 2,000 mg EPA/DHA daily.

Vitamin C

• What it does: Crucial for the production of collagen and antioxidanta weather.
• Suggesta -Dosis: 500-1,000 mg per day.

Zinc (picoline org -gluconaat)

• What it does: Helps repair the skin, calm inflammation and reduce breaks.
• Suggesta -Dosis: 15-30 mg per day (Aless Other in the short term advised).

Amino acids (or collagen sports complexes)

• What it does: Offers Glycine, Proline and other amino acids that help build collagen and keratin.
• Suggesta -Dosis: Follow the label, usually ~ 5 g per service.

Vitamin E (mixed tocopherols)

• What it does: Offers antioxidant protection and helps to repair the skin from damage.
• Suggesta -Dosis: 100–400 IU daily.

Always consult your healthcare provider before starting new supplements. Dosage needs and top learning vary from person to person.

3-day radiant summer skin meal plan

With the summer around the corner, here is your three-day glow-up meal plan:

Day 1

Day 2

Day 3

Choosing organic, homemade or fermented dairy products, such as Kefir, can also be easier on your skin!

Summer skin starts with what you eat

The best skin foods are that they feed and hydrate from the inside. Whether you want to stimulate the production of collagen, fight UV damage with antioxidants or keep your skin hydrated and glowing, remember the right food (and delivers), it is not just about what you do on your skin; The point is what you feed your body from the inside.