With the launch of my new Shred & Glow Plant Based Meal Plan, the topic of healthy skin has been on my mind. People always ask me how I maintain my physique and glowing skin, and while I cannot argue the fact they are in part the result of my short, high intensity training, they are also the product of a healthy diet based on my bio-individuality. Therefore, even though the way I personally eat works for me, it does not mean it’s going to work completely for you. (More on this here.) However, I think everyone agrees that nothing bad ever came from eating plenty of whole foods.

If you’re looking to improve your complexion, one of the first steps is to include more of these types of foods into your diet. I guarantee you’ll start to notice clear, glowing, younger-looking skin once you start to clean up your diet.

The following foods are particularly good for your skin, so as you improve your diet you may want to consider incorporating them into your meals. (I’ve also included recipes from my site to help you get started!)

Bone Broth

With Bone Broth, what’s old is new again. Your grandmother may have been making a potent skin elixir without even realizing it! Bone Broth is amazing for your skin because it is a rich source of dietary collagen, which improves skin elasticity and moisture (wrinkles be gone!). [1] It also contains molecules called glycosaminoglycans (GAGs), which fill the space between collagen and elastin, helping to plump up the skin and keep healthy and supple. [2] Also, it goes without saying that the Bone Broth is yet another way to stay hydrated, since it’s functional beverage that contains both water and minerals. Here’s my recipe for a home made bone broth. 

Find it in: Replace the chicken stock for bone broth in my recipe for Chicken Soup (WEM)!

Salmon

Salmon continues to make the list for healthy skin nutrition, and for good reason! It’s contains bioavailable (easy to process) Omega-3 Fatty Acids, which regulate oil production, help with acne, balance hydration, and act as both an antioxidant and anti-inflammatory against inflammation and oxidative damage that age skin and lead to cancer. [3]

Find it in: Asian Salmon Salad (FM)

For plant based omega-3’s, there’s flaxseeds, hemp seeds, chia seeds, and walnuts.

Arugula

Leafy greens and cruciferous vegetables are other frequently recommended foods, but Arugula in particular is very good for the skin. For one, it contains sulfur, a precursor to collagen production in the skin (and also the 3rd most abundant mineral in the body). Arugula also contains antioxidants and chlorophyll for protection against UV rays, as well as Vitamin C, yet another precursor to collagen production. [4]

Find it in: Arugula Grape Salad (FM/WEM)

This common super-fruit deserves more praise given that it contains a plethora of antioxidants, including the desirable  resveratrol that we usually associate with red wine. Resveratrol is great for skin health, helping to protect it against sun damage and thereby reducing wrinkles. Another benefit is that it also helps to prevent acne. [5] If a food is anti-aging, think of how its effects translate towards youthful, healthy skin.

Find it in: Mascarpone Berry Parfait (FM)

Avocado

Who doesn’t like avocados? This fatty fruit contains Vitamin E, which protects skin cell membranes from damage, and Monounsaturated Fats that hydrate as well as protect the skin from the UV-rays. [6]

Find it in: Avocado, Kale & Goat Cheese Sandwich (WEM)

Tomatoes

Tomatoes are another common food that contains antioxidants to help protect against inflammation and UV damage from the sun. Specifically, they contain Lycopene, which has been shown to provide potentially long-term protection from photo damage caused by excess exposure to sunlight. [7]

Find it in: Roasted Tomatoes with Ricotta Cheese (FM)

Cucumber

Cucumbers hydrate the body both inside and out. Made mostly of water, Cucumbers are not only a great snack for warm weather, they’re also good for keeping your skin from going dry. Research suggests that cucumbers help to prevent the breakdown of Hyaluronic acid and the protein elastin, both of which help to maintain skin moisture and elasticity. This in turn tightens the skin and supports both cell renewal and collagen production that decline with age. [8]

Find it in: Spicy Thai Cucumber Salad (FM)

Oysters

Albeit an acquired taste, oysters are one of the riches sources of Zinc, a mineral that is known for addressing and preventing the formation of blemishes as well as providing UV protection. [9] If these aren’t exactly your cup of tea, try incorporating other foods that are rich in zinc like Pumpkin Seeds, beef, dark chocolate, pork, chicken, and beans.

Find it in: While I do not have an oyster recipe, I do have a delicious Smoky Red Pepper Chili Soup with Pumpkin Seeds & Feta (FM), which does contain Zinc-rich pumpkin seeds.

Citrus Fruit

Load up on Vitamin C with citrus, whether it’s lemons, limes, oranges, or grapefruit. These foods are rich sources of Vitamin C, which prevents wrinkles [10] and acts as a precursor to the formation of collagen. Vitamin C is also a powerful antioxidant and anti-inflammatory. [11]

Find it in: Orange Rosemary Lemon Infused Water (FM)

Green Tea

I’ve praised the benefits of Green Tea (Matcha) before, but it bears repeating – Green Tea, loose leaf or powdered, is one of the riches sources of antioxidants. Specifically catechins, which protect the skin from cellular damage, UV-damage, and inflammation (all of these things cause your skin to age prematurely and rapidly if you’re not careful!). [12]

Find it in: While I don’t have a recipe yet, I do talk more about the benefits of consuming green tea here.

Carrots

Carrots are also a treasure-trove of skin-loving nutrients. They contain Beta-Carotene, which the body converts into Vitamin A. Vitamin A, or in the skincare world, Retinol, helps to increase cell turnover for youthful, healthy skin (preventing wrinkles as well as breakouts and giving you a natural glow). [13] Instead of looking for it in expensive creams and serums, try eating your Retinol first.

Find it in: Smoothie for Gorgeous Skin (FM)

Olive Oil

You may have heard of using oil on your skin, but what about eating it? Don’t be afraid of this healthy fat- olive oil provides Vitamin E and antioxidants (polyphenols, phytosterols, and hydroxytyrosol) that help to protect against the damaging effects of UV rays. [14]

Find it in: Kale Salad with Pesto Dressing (FM)

Sources:

[1] https://www.nuskin.com/en_US/corporate/company/science/personal_care_science/collagen.html

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583892/

[3] http://www.health.com/health/article/0,,20411530,00.html

[4] http://www.vitacost.com/blog/bath-beauty/beauty-tips/sulfur-in-skin-care-benefits-and-sources.html

[5] http://www.bistromd.com/health-tips/the-beautiful-benefits-blueberries-can-have-on-your-skin

[6] http://www.tandfonline.com/doi/abs/10.1080/10408398.2011.556759

[7] https://www.ncbi.nlm.nih.gov/pubmed/20854436

[8] Nema, Neelesh K., NiladriMaity, B. Sarkar, and Pulok K. Mukherjee.”Cucumissativus fruit-potential antioxidant, anti-hyaluronidase, and anti-elastase agent.” Archives of dermatological research 303, no. 4 (2011): 247-252. 

[10] https://www.ncbi.nlm.nih.gov/pubmed/11293471

[11] https://www.ncbi.nlm.nih.gov/pubmed/18505499

[12] https://www.webmd.com/beauty/news/20000817/green-tea-could-be-good-for-your-skin-study-finds

[13] http://www.joybauer.com/photo-gallery/8-foods-for-gorgeous-skin/carrots/

[14] https://www.ncbi.nlm.nih.gov/pubmed/15749387