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Nutrition for Healthy Skin
Ashley Martens
By Ashley Martens
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The winter season is finally over (thank goodness) and as spring turns to summer, you may be more focused on your skin. One of the best ways to radiate an outward summer glow can come from the summertime sunshine, but an easier way to get your glow on starts from within. When we eat certain foods, we are truly creating beauty from the inside out. Here are five foods to enjoy in order to achieve a healthy summer glow.

#1 Cruciferous Vegetables

Think of cruciferous vegetable greens as beauty food rock stars, especially when it comes to eating for healthy skin, as they contain probiotics, which help the body maintain a balanced gut and a healthy gut means healthy skin! Cruciferous veggies make a great snack and can be used in smoothies, salads, soups, stews and sauces. Here are some great cruciferous veggies:

 

  • Arugula
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Collard Greens
  • Kale 
  • Radish 
  • Turnips


Healthy Food Tip: Cruciferous vegetables can be enjoyed grilled, raw, roasted or steamed and are even more delicious when seasoned properly with your favorite seasonings and spices.

#2 Fermented Foods

Fermented foods like apple cider vinegar, coconut kefir, fermented tempeh, kimchi, kombucha, sauerkraut and yogurt all contain probiotics, again, helping the body maintain a balanced gut, promoting skin cell growth.



Healthy Food Tip: When it comes to fermented foods, less is more. 1-2 bites of kimchi, a few sips of kombucha or a spoonful or two of yogurt are all you need in a day.

 

 

#3 Foods High in Vitamin D

Vitamin D is one of the keys to skin cell renewal. Common whole food sources that provide vitamin D include eggs, mushrooms, salmon, sardines and tuna.

 

Healthy Food Tip: Besides getting a daily dose of Vitamin D from your diet, you can also get Vitamin D from the sunshine, just remember to wear a proper, non-toxic SPF when heading outdoors.

 

 

#4 Healthy Fats

Supplementing a healthy diet with good fats like those that contain omega-3 alpha linolenic acid may help support healthy skin for aging, skin elasticity, and defense against UV rays. Some of our favorite sources of omega-3s include:

 

  • Flaxseed oil
  • Walnut oil
  • Soybean oil
  • Hemp hearts 
  • Ground flaxseed
  • Edamame 
  • Walnuts
  • Herring
  • Salmon
  • Sardines
  • Trout
  • Omega fish oil supplement

 

Healthy Food Tip: If you really enjoy eating good fats, consider adopting the Keto Diet. If you want to get started, here is an easy Keto shopping list.

 

 

#5 Include Superfoods

Superfood powders are a great way to boost your daily diet. Blend antioxidants in with matcha, use moringa for extra iron, or replace caffeine with maca for increased energy.

#6 Daily Supplements

In addition to whole foods, daily supplements can help support additional skin health. The Brandless Hair, Skin & Nails daily supplement is a source of skin-boosting ingredients: vitamin C, D, biotin, pantothenic acid, zinc & manganese, and collagen. A daily probiotic supplement can also help support gut health.*

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

#7 Turmeric

Overall, there is early evidence that turmeric/curcumin products and supplements, both oral and topical, may provide therapeutic benefits for skin health. However, currently published studies are limited and further studies will be essential to better evaluate efficacy and the mechanisms involved.  Sprinkle some turmeric on your favorite cruciferous vegetables, add it to soups or smoothies or make a homemade turmeric latte.

 

Healthy Food Tip:  Turmeric has a strong taste, so when first using it, start off with a small sprinkle or two and then increase your serving size from there.

 

Healthy skin comes from a variety of factors. It’s important to get the proper amount of sleep each night, drink plenty of water, maintain low stress levels, and eat the right foods. Try incorporating these five foods into your daily diet so you can enjoy healthy and radiant skin that will keep you glowing from inside, out.