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A Dietitian's Guide to Eating for Beautiful Skin

Everything you need to eat in order to be radiant from the inside-out-- literally!

We have had a journey, ladies and gentlemen (mostly ladies). A journey with skin. For as long as I could remember, I have struggled with acne, oily skin, and dull coloring around my face. I have cried over it, spent thousands of dollars to clear it, and have constantly tried to hide it due to embarrassment. If you have ever struggled with your skin, you KNOW what I am talking about.


The last year has been a good one for me and my skin journey. Kind of. I got on Accutane and then got off of it after 6 months because I was scared of what it was doing to my body and I knew that I could help my skin to thrive through diet and topical routines despite my dermatologist telling me that if I didn't continue with Accutane, my face with would ridden with scares forever.


I am not esthetician or even someone who likes skincare products or makeup. I simply like looking my best in most natural way possible. You know that I had to relate this back to nutrition -- as I do with everything in my life.


I have always been told that in your early twenties, you need to take care of your skin for preventative purposes. Now that I am entering my late twenties, it is time to take care of my skin to maintain it's health and hopefully repair what damage has been done to it over the years.


As we age, a lot of things slow down. Hormone production, skin elasticity, collagen production, and hyaluronic acid production. Things like inflammation from the foods we eat and our exposure to environmental toxins can also age our skin (1).


So, I have compiled a list of foods that can help us on our skin journey! Because we need to love the skin that we are in--- and there is always a way to improve without having to fork out thousands to the cosmetic industry.

Skin-loving Foods:


Hydrating Foods

cucumber

watermelon

lettuce

cantaloupe


Hydration is key with good skin. I use to struggle with oily skin so much. When I finally started using serums and moisturizers on my face, the oiliness went away. Turns out, my skin just wanted some moisture. Adding more water to your diet as well as water-rich foods is another good way to keep yourself and your skin hydrated.


Foods with Trace Minerals (zinc, copper, etc)

oysters

lentils

beans


Trace minerals like copper and zinc can help with inflammation and improve skin elasticity-- which can prevent wrinkles.


Healthy Fats

avocado

olive oil

fatty fish


Healthy fats can be great for repairing skin barrier as well as reducing inflammation if they contain Omega-3 fatty acids.


Collagen Rich Foods

collagen powders

bone broth

amino acid supplements

egg


Collagen production reduced as we age, so we need extra collagen whenever we can get it! Don't forget the proteins, though. Those are great for aging and skin repairs as well. And they are a complete protein, unlike collagen. Which means that they contain all of the amino acids our bodies need in order to thrive


High Protein Foods

poultry

fish

eggs

beef and other meat sources

protein powder (I love grass fed whey)


Food that are not as rich in protein but still provide higher amounts of protein are: cottage cheese, regular cheese, milk, chickpeas, beans, nuts and some seeds.


Vitamin E and Antioxidant rich foods

We always see people slathering vitamin C and vitamin E serums on their face, but do you ever think to eat these foods as well in order to heal the skin from the inside-out? Vitamin E and C are antioxidants that help to fight oxidation in the body--which ages us and our skin. Oxidation happens when our bodies are fighting against free radicals that enter our bodies through food, cosmetic products, and the environment. Antioxidants also give us brighter and more vibrant skin as well as help with wound and scar healing (1)


Antioxidant Foods:

walnuts

blueberries

strawberries

oranges

red peppers

broccoli

kiwi



References

  1. https://health.clevelandclinic.org/23-foods-good-skin/

  2. https://www.shape.com/best-foods-for-glowing-skin-7113670

  3. Book - Longevity Paradox by

  4. Book - Metabolical by

  5. Book - Dirty Looks: The Secret to Beautiful Skin by Whitney Bowe, MD


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