If you want moisturized, plump skin you should be mindful that you are eating water-dense, high-fat, antioxidant-rich, hydrating foods known for their complexion enhancing properties. They are actually easy to come by - many might already be in your diet.
One of my favorite testimonies I enjoy hearing from my clients is that people are telling them they are glowing. There are many foods that can help with a lustrous glow. Hydration is the most important factor for that healthy luminosity. Greasy fast foods, harmful vegetable oils, and alcohol (to name a few) pull from your hydration reserves and ultimately dehydrate you.
Read below for my favorites; not only are skin changing, but many of them are gut healing and anti-inflammatory as well, and therefore even more beneficial for the skin.
1. Cucumber.
A cucumber is more than 95 percent water, so if you are having a hard time remembering to drink water throughout the day, try eating some cucumbers. Cucumbers contain bioactive compounds that can help hydrate skin, reduce swelling, irritation and even alleviate pain from sunburn.
2. Avocado.
We can all benefit from eating more healthy fats. This superfood is a nutritional goldmine. In addition to “good” monounsaturated fat, avocados pack plenty of health- boosting nutrients to help your body thrive. Over 14 minerals, protein complete with all 18 essential amino acids, soluble fiber, to trap excess cholesterol and send it out of the system, phytosterols, polyphenols, carotenoids, omega 3s, vitamins B- complex, C, E and K to name a few.
As for skin, not only does that collection of antioxidants and fatty acids practically shout good things, avocado has been shown to help hydrate our skin, period. Avocado oil is quite healing for dry skin and it may have more youth boosting properties than olive oil- and research supports this positioning.
3. Basil.
Basil has been shown to have acne-fighting properties thanks to it’s strong anti-microbial and anti-inflammatory properties. It is ideal for those with oily, yet dehydrated skin. People often think that because their skin is oily, it also can’t be dry: Not True. In fact people with oily skin should focus on keeping their skin hydrated.
4. Cilantro.
Cilantro has skin-healing and hormone-balancing powers. Cilantro is a rich source of antioxidant, Vitamin A and Vitamin C that can prevent skin cell damage and fight free radicals, thus preventing early signs of aging such as wrinkles, pigmentation and sagging skin.
Tip and Trick:
Cilantro juice is very effective in removing blackheads and acne. For this purpose, you can mix 1 teaspoon of cilantro juice with 1 teaspoon of lime juice. Apply it on the affected areas and leave for an hour. Wash it off with warm water. Cilantro has anti-fungal, antiseptic, anti-microbial agents that can even treat dermatitis and eczema.
5. Matcha.
Matcha is an antioxidant powerhouse. I personally can’t say enough about this superfood’s magical powers. Its packed with antioxidants, vitamins, minerals, and amino acids. This green tea is full of skin-healthy vitamins, B2 and E, drinking it can provide even more benefits for your skin. The two vitamins promote collagen levels, hydrate your skin and support cell growth, all of which lead to youthful, glowing skin! Matcha helps rejuvenate skin that lacks oxygen, as a result of sleepless night and toxicities in the air. In addition to the skin benefits of matcha it even strengthens your immune system. In addition to burning calories, improving circulation, and tasting great matcha does wonders for your brain. It can sharpen memory, improve focus and boost energy- as many scientific studies have shown.
Tip and Trick:
Simple Matcha Mask
This quick and easy matcha mask provides moisturizing and nourishing properties for our skin, cleansing your pores, reducing acne, and revitalizing your skin.
Simply mix one teaspoon of matcha green tea to a few drops of water until it has a slightly spreadable texture. To apply, spread the mask over your face using soft, circular movements. Then leave on for up to 15 minutes before wiping off with a wet, warm washcloth. Perfect mid-week facial pick-me-up!
6. Apple Cider Vinegar.
Drinking apple cider vinegar for the skin can work towards detoxifying your body and getting that much coveted glow. Regular consumption of apple cider vinegar can promote the health of your skin from the inside and alleviate a number of skin related issues. It can keep skin clean and prevent problems like acne, pimple and other breakouts. It can balance the pH of our skin efficiently and restore natural moisture and glow. It can reduce the secretion of sebaceous glands, which helps in keeping extra oil and shine at bay. It can improve our digestive health, which eventually gives us blemish-free, flawless skin.
Tip and Trick:
The easiest way I add Apple Cider Vinegar in my diet is I make my own homemade salad dressing using this as a main ingredient. It is such an easy method that you can adopt.
7. Wild caught Salmon
Healthy fats, especially those high in omega 3 fatty acids, are the key to healthy skin. Wild-caught and sustainably sourced cold-water fish are an excellent source of omega 3 fatty acids They also contribute to the production of collagen improving elasticity and retaining moisture. Salmon is also full of vitamins, including B vitamins, and especially D. Vitamin D helps protect skin from harmful UV rays, which can do major damage to your skin’s health and appearance over time. Its important to select wild caught and farm-raised can negate many of the benefits.
8. Sweet Potatoes.
Sweet potatoes are about 77 percent water, 20 percent carbohydrates, 1.6 protein, and 3 percent fiber. They are a good source of a range of vitamins and minerals, including vitamin A, vitamin C, manganese, vitamin B6, magnesium, and potassium. Sweet potatoes are known for having high levels of beta-carotene, which is converted to an active form of vitamin A (retinol) once ingested. Vitamin A is required for cell production and growth. An increased intake of vitamin A may help to increase healthy skin cell production. The vitamin C in sweet potatoes is a key player in the production of collagen; preserving your skin’s inherent plumpness and help brighten up any spots of hyperpigmentation.
9. Squash/Oranges/Carrots.
Basically anything orange for that matter the list goes on and on. They are known for their high content of vitamin C, but they also contain phytonutrients that have been found to reduce the effect of oxidative stress and enhancing the antioxidant defense mechanism of the skin cells.
10. Berries.
Berries, in particular, contain vitamins and are high in antioxidants that your skin loves. They nourish the skin and give it a healthy glow as well as help counteract acne help fight inflammation psoriasis. eczema, and premature aging. Consuming berries on a daily basis can help neutralize free radicals which are responsible for making your skin look dull. I always grab a handful of blueberries to start my day to keep signs of aging at bay along with many other benefits I reap from aiding in digestion to giving me the energy I need to start the day off right.
11. Fermented Foods.
Sauerkraut/Kombucha/Kimchi/Pickles
Ever since I discovered that fermented foods are key for a happy, healthy gut, I’ve been downing the kombucha and eating all the sauerkraut and kimchi I can. After all, that fermentation gives gives a serious boost of probiotics and other microbiome-friendly benefits. Fermented foods have so many possible benefits for the overall health of our skin. Fermented foods are rich in antioxidants and thus help in anti-aging. You might not realize this but your skin and gut have intricate connections, if your gut is happy then nothing can stop you from having glowing rejuvenated skin. Eating fermented foods has shown to have the ability to clarify and rejuvenate the skin from the inside out.
Tip and Trick:
I love recommending products with fermented ingredients because the fermentation process gives them a super boost. The most common benefits of fermented extracts in skin-care products are the skin calming and brightening abilities. They have a glow-inducing superpower! They also help your skin fight free radicals, discoloration, collagen degradation, loss of elasticity and fine lines.
Ultimately, we are what we eat. If you decide to fill up on foods dense in phytonutrients, vitamins, and minerals, you will surely reap the benefits and it will shine through your skin.
Isn’t it unbelievable how many foods in nature can offer so many benefits to our skin, hair and health. It’s about time we increased our intake!