Nourish Your Skin From The Inside Out – 7 Tips For A Healthy Skin Diet

By Valeria D.

April 12, 2020

breakouts, sugar, Tea, vegetables

Healthy, beautiful, glowing skin is being supported primarily by your diet.

I'm sure you have a favorite cream, serum or treatment, what about the foods you eat?

Our skin constantly sheds older skin cells and replace them with younger ones. This process requires steady supply of key nutrients and eating a balanced diet. If you're lacking the right nutrients, this process will not happen as effectively, making you look older than you really are.

If you're ready to boost your skin from the inside out, let's begin!

1. Rainbow plate

Fruits and vegetables from the foundation of a healthy skin diet. They contain powerful antioxidants that helps protect your skin from the damage caused by free radicals like smoking, stress, pollution, sun exposure and unhealthy diet.

Those bad boys can cause significant damage to living cells and tissues in what's known as 'oxidative stress'. Antioxidants are what your body uses to counteract this stress.

And what are some known sources of antioxidants? Fruits and veggies!

Not only are they fighting the good fight against free radicals, they also have little to no fat and no added sugars, making them the perfect meal if you want to keep your waistline in check.

A good rule of thumb is to pick a variants of colors like; carrots, peppers, pumpkin, kale, tomatoes, spinach, papaya, and avocado. 

2. Avoid Sugar

Added sugars are avoid of nutritional value but how is that bad for your skin?

In short, because sugar is a simple carb that your body is digesting fast, your insulin levels spike, which subsequently leads to inflammation.

Well, sugar is in the group of simple carbs. When consumed simple carbs are being digested very fast, which cause your insulin levels to spike, which subsequently leads to inflammation throughout the body.

Inflammation is typically bad because it produces enzymes that break down collagen and elastin that helps keep our skin young. Over time, these enzymes will speed up the forming of fine lines and wrinkles.

When digested, the sugars permanently attach to the collagen in the skin. The process is known as glycation and can cause skin conditions such as acne and rosacea. 

Plus the more sugars you eat, the more likely it is you'll develop insulin resistance, which leads to over-all health problems.

3. Dairy and the Breakouts

A 2005 article in the Journal of the American Academy of Dermatology examines the diets of 47,355 women and concludes there is a possible association between dairy and acne. The dermatologists' hypothesis is that the hormones in the milk might be playing a significant role in excess sebum production.

Furthermore, milk cows are often given bovine growth hormone (BGH) to increase milk production. This means that milk they give also contain the hormone.

According to this study, when consuming milk containing BGH, you risk getting your own hormones off balance. And hormone imbalances trigger acne.

So if dairy triggers your breakout (it did with me), milk, cheese and yogurt will, too.

You can switch to plant milk. There are awesome milk alternatives out there - my favorite are rice and oats milk.

Vitamin E is an essential nutrient with anti-inflammatory properties.

It support the immune system, cell function, and skin health. It’s a strong antioxidant fighting the free radicals coming from unhealthy food and toxins in the environment. 

UV light and sun exposure reduce vitamin E levels in your skin. So the more vitamin E you give to your body, the easier it will deal with the UV damage to your skin. 

Vitamin E is even used to widen blood vessels, reducing the risk of blood clots.

Aging is another factor that decreases the levels of Vitamin E in your skin. That's why you need to source it from outside.

Luckily vitamin E is available in many foods and is so easy to add it in your healthy skin diet. 

Here are a few awesome Vitamin E containing foods to add to your diet: broccoli, spinach, avocado, almonds, hazelnuts and seeds.

5. Sip on Green Tea

  • Green tea is rich in powerful antioxidants called EGCG that promote DNA repair from the UV rays and thus prevent skin cancer.
  • Thanks to its high content of polyphenols and their anti-inflammatory properties, the green tea reduces redness, swelling and irritation. Throw a green tea sheet mask on your face and enjoy its hydrating and soothing effect. 
  •  Green tea will help you also with treating acne and unclogging pores. Green tea contains anti-bacterial agents which fight against infection and give you smother skin.
  • Here is one more - the caffeine in green tea helps shrinking blood vessels. Apply green tea bags under your eyes and enjoy the depuffing and brightening benefits.

In the form of beverage, cream, or mask, green tea's benefits are infinite (almost!)

6. Spice it up

I love using various spices in my kitchen and for me they go beyond adding flavor to my food. I like them both fresh and dried, it's like a meal isn't complete without a final aromatic touch.

Some of my favorites are parley, rosemary, thyme, mint, basil, cumin, turmeric, ginger, cinnamon and chili.

Spices have medicinal properties that naturally heal and rejuvenate your skin. These same spices pack a ton of antioxidants that can help you in the battle against free radicals.

Experiment with the spices and flavorings until you find a combination that makes your mouth water up.

7. Fermented Veggies

Fermented vegetables are soooo delicious!

Have you tried kimchi, sauerkraut or pickled cauliflower?

They are full of probiotics (healthy gut-bacteria) that enhance your digestion and gut environment.

You probably think 'how is the gut linked to my facial skin appearance?'

Imbalances in the gut ecosystem (the microorganisms living in and protecting your digestive system) are one of the biggest triggers for skin problems. If your gut is healthy, you’re less likely to have internal inflammation that leads to skin inflammations.

You can make your own or buy fermented vegetables from your local health food store.

If you want me to share my recipes for fermented veggies, just leave a comment below 🙂

Not a fan of fermented veggies? You can also benefit from coconut yogurt, which is also a fermented food (and it's dairy free ;)).

Final thoughts

Your diet plays an important role in your over-all health and so to your skin's appearance. To promote glowing and younger-looking skin, eat green vegetables and fresh fruits, nuts, and stay hydrated.

Having a very poor diet will lead to poor skin health. Malnourishment leads to changes in the skin, hair and nails. Supply your body with varied diet containing fresh fruits and veggies.

Spice your food up and add drinking a cup of good green tea to your daily habits.

Stay healthy and take skin care 💋

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Nourish Your Skin From The Inside Out - 7 Tips For A Healthy Skin Diet - Pretty Blooming; Our skin has the ability to constantly shed older cells replace them by younger ones and this process requires steady supply of key nutrients and eating balanced diet.   If you want to give your skin a boost, read on for my 7 'from-the-inside-out' tips for maintaining a healthy skin diet.  Let's get started!

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