Our skin is the largest detoxification organ in our body, so inflammation, food intolerances, stress, digestive issues, lack of sleep, dehydration, and hormonal imbalances are bound to pop up in the skin in some fashion. That might look like acne, dry skin, conditions like eczema, or general lackluster skin. Healthy skin especially thrives from B vitamins, minerals like zinc, healthy fats, and protein. Nourishing our bodies from the inside will always show on the outside, therefore the most important thing you can do to get healthy skin now is to start from the inside to support your health on a cellular level. Here are top superfoods to add into your diet to get that glow.
Be More Spirulina
A blue-green algae high in plant-protein, chlorophyll, vitamins, and minerals perfect for overall health but also nail and skin health. This type of algae is a great plant-based source of amino acids like glycine, which is a key component of collagen. Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. Iodine in sea vegetables can help support healthy thyroid function.
Be More Maca
An adaptogenic root vegetable grown in Peru. Maca root powder is an excellent source of protein, fiber and several vitamins and minerals, including vitamin C, copper and iron. It also contains over 20 amino acids — including all eight essential amino acids — and plenty of health-promoting phytonutrients. It also contains many beneficial plant compounds, including glucosinolates and polyphenols, and is a popular choice for the vegan diet.
Be More Chia Seeds
If you haven’t caught on to the powerful benefits of chia seeds as a food for glowing skin, it’s time to add this tiny, beauty superfood to your beauty cabinet. Chia seeds are a great source of cell-strengthening omega-3 fatty acids that reduce inflammation and protect the skin from sun damage. Chia seeds are a complete protein and a good source of calcium and zinc, for blemish-free skin. Chia seeds are packed with soluble fiber that improves elimination and reduces bloating while making you feel fuller with fewer calories. With all of this, it’s easy to see why they are one of the best foods for skin.
Be More Goji Berries
Goji berries are loaded with beta-carotene , which helps promote healthy skin and even acts like a natural skin cancer treatment. Goji berryes increases protection against free radical damage from the sun. Gojis provide additional photoprotection for people who are susceptible to skin cancer and other skin disorders.
Be More Hemp Seeds
Hemp seeds are a complete source of protein that support cell building and repair, for enviable skin, hair, and nails. They are an excellent source of anti-inflammatory, anti-aging omega fatty acids, an important fat for good, healthy skin and the healing of eczema. Hemp seeds have lots of fiber, as well as iron and zinc—more good news for your beauty.
Be More Quinoa
A complete protein that’s not animal based? Meet quinoa, your new beauty food for healthy, glowing skin. Quinoa has all essential amino acids, which build strong, youthful skin, hair, and nails and repair daily damage. Quinoa is actually a seed, one that’s gluten-free. In addition to its powerful protein content, quinoa is full of trace beauty minerals like iron, zinc, magnesium, manganese, and phosphorus, which help make it one of the best foods for skin. Its complex carbohydrates and low glycemic index steady your blood sugar and keep you full. Quinoa also supports healthy digestion with fiber that feeds healthy bacteria in your intestines. It’s a worthwhile beauty food to add to your diet for healthy, glowing skin.
Be More Raw Cocoa Powder
After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experience thicker, more hydrated skin. Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin.
Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning versus eating low-antioxidant chocolate.
Several other studies have produced similar results, including improvements in the appearance of wrinkles.
Water makes up 60 to 70 percent of our body weight and 70 percent of our skin. Dehydration releases stress hormones, which in turn leads to an increase in aging inflammation in the body. Water is also essential for bodily functions from metabolism and nutrient absorption to detoxification, circulation, and temperature regulation.
In conclusion the best foods for skin health are rich in naturally occurring vitamins, minerals and antioxidants that all work together synergistically to create beauty from the inside out.
Written by nutritionist Riin Reimer