By Savannah Forster, Guest Blogger
Who doesn’t want smooth, supple, splotch-free skin? These days, it’s pretty common for people to get injections or use expensive face creams to achieve the perfect skin. But what if you could have beautiful, younger-looking skin by changing it from the inside out? That’s right. I’m talking about nutrition. It’s common knowledge now that your diet affects your weight, your stress levels, and even your proclivity to certain diseases, but did you know that your diet can make your skin look better, naturally? Let’s take a look at some stuff you should eat to help you naturally get that perfect skin everyone wants.
#1. Stay Hydrated
I know I’m starting with not-a-food, but water is so essential to keep your skin’s healthy glow. Even if you are just a little dehydrated, your skin and lips will start to look dry and grey. And, while we’re at it, try to avoid alcohol consumption and smoking, which are both bad for your skin.
How to hydrate naturally: water & herbal teas
#2. Vitamin C
You know it as the nutrient that keeps you from getting scurvy, but can vitamin C really help you have great skin? Yes, it can! (Fun fact: Many animals and plants can actually produce their own vitamin C from glucose, but we humans cannot. So, we have to eat from natural sources. Crazy!)
Known as “the holy grail of skin food” (or at least it should be), vitamin C is a super-antioxidant. Technically, antioxidants neutralize free radicals and reduce oxidative stress. All you need to know is that antioxidants help to keep your skin looking supple and smooth. Vitamin C, in particular, can reduce brown spots caused by the sun, improve the skin’s healing process (which can help you recover from breakouts faster), and can even help your sunscreen work better! Vitamin C works especially well with vitamin E.
How to get it naturally: citrus fruits, leafy greens, strawberries, papaya, guava, mango, black currant, kiwi, bell peppers, broccoli, kale, peas, sweet potatoes
#3. Vitamin E
Vitamin E, like vitamin C, is a powerful antioxidant. It promotes healthy cell regeneration and can help reduce skin spots. It should be used in conjunction with vitamin C for best results.
How to get it naturally: almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, palm oil, butternut squash, trout, olive oil
Selenium is an essential mineral full of- you guessed it! - antioxidants!!! (Are you noticing a trend yet?) Selenium protects your skin from damage, helps to fight skin infections, and is anti-inflammatory, helping your skin to age gracefully.
How to get it naturally: brazil nuts, sunflower seeds, eggs, liver, chia seeds, mushrooms, certain types of fish & poultry
A phytoestrogen is a plant-derived estrogen source. Hormones, like estrogen, have long been known to affect the way people look and feel. Phytoestrogens, in particular, are shown to boost your skin’s repair system, delay aging, and give your skin a healthy glow. They’re also anti-inflammatory and have been shown to help protect your skin from sun damage.
How to get it naturally: soy products, dairy & other animal based foods, grain brans, garlic, certain nuts & seeds, red wine
Now you know a few ways to naturally source some awesome looking skin! Keep in mind that your skin takes about 6 weeks to completely rejuvenate, so it will take about that long for any nutritional changes you make to show on your skin. For the most convenient route to better looking skin, subscribe to our Skin Health Box, specially formulated for your skin’s needs.
Vitamin C in dermatology: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673383/