When it comes to a gorgeous, glowing complexion, what you eat affects your skin just as much (if not more) than the creams and serums you use. Your skin is no different than any other living organ in your body, so it requires a diet rich in high quality nutrients, vitamins, minerals, essential fatty acids and antioxidants to thrive.
Eating the right foods is key, because it makes up the building blocks of your body and provides the essential nutrients that support skin cell regeneration. If your diet doesn't include enough nutrient-dense foods to feed every cell of your body, it'll show on the outside..
When I focused on eating more nutrient-dense skin foods, I was able to reverse the signs of aging — especially in my face.
These anti-aging foods will help you get smooth, supple, glowing skin.
1 — AVOCADOS
One of my favorite healthy fats, avocados are high in fiber, vitamins C, E, and antioxidants like beta-carotene, zeaxanthin and lutein. It helps fight free radicals caused by sun exposure, environmental toxins and processed foods. Avocados have all the beneficial nutrients to help increase the elasticity of your skin, leaving your skin dewy, soft and glowing.
2 — SWEET POTATO
Sweet potatoes have a high content of beta-carotene that helps convert vitamin A in your body — it's critical for skin repair and maintenance. It also speeds up cellular turnover, reduces free radical damage and functions like an internal anti-aging retinol. With the added collagen and radiance-boosting vitamin C and vitamin E, it's the perfect skin food.
3 — FLAXSEEDS AND FLAXSEED OIL
These tiny, powerful seeds hydrate, moisturize and repair the skin from the inside out. They contain twice as much omega-3 fatty acids as fish oil, keeping your skin radiant, supple and wrinkle-free. They're also a great source of fiber, magnesium and manganese.
Other foods high in omega-3's - walnuts, chia seeds, salmon, hemp hearts
Tip: whole flaxseeds can’t be broken down and properly digested by our bodies, so make sure to eat them ground.
4 — BRAZIL NUTS
Brazil nuts are high in selenium, a powerful antioxidant trace mineral that's responsible for maintaining skin firmness and elasticity, as well as neutralizing free radicals. These nuts are a great source of plant protein that are packed with omega-3 fatty acids, minerals, vitamins and antioxidants, all of which plump up the walls of your skin cells, making them super supple.
Eating 1-2 brazil nuts a day is all you need.
5 — FERMENTED FOODS
Having a well-functioning gut microbiome translates into radiant and wrinkle-free skin, while a unhealthy gut leads to aging skin. Fermented foods like kimchi, sauerkraut, kefir, and miso help restore a healthy digestive system by replenishing beneficial bacteria in your gut, which prevents inflammation and boosts your immune system.
Tip: buy refrigerated brands, which contain large amounts of live bacteria.
6 — BROCCOLI
Crucifers like broccoli are high in vitamins C and E, which reverses damage caused by free radicals. Vitamin C is essential for the production of collagen, which keeps your skin firm and elastic, minimizing the appearance of wrinkles.
Other food sources high in vitamin C include: citrus fruits, cauliflower, brussels sprouts.
7 — BLUEBERRIES
Blueberries are a great source of antioxidants and phytochemicals that help neutralize free radicals. They work to protect your skin from premature aging, leaving your skin with a younger and softer look and feel. Blueberries also have great anti-inflammatory properties that keep you skin from wrinkling and sagging, as well as vitamins A and C and a good amount of fiber.
8 — PUMPKIN SEEDS
Pumpkin seeds are high in zinc, an important trace mineral that protects your skin from UV damage, aids in collagen production, and promotes skin renewal. They're also a good source of iron, calcium, magnesium, B vitamins, minerals and protein, all of which promotes healthy blood flow to your body and skin.
Other foods high in zinc: legumes, seafood, mushrooms, oysters, whole grains, legumes
9 — TURMERIC
Turmeric contains curcumin, an anti-inflammatory, antioxidant, antibacterial and antiviral powerhouse. It has all the superior properties to counteract the effects of aging, keeping your skin clear, firm, toned and radiant. And it protects the skin by neutralizing free radicals while improving collagen production.
Tip: add black pepper to turmeric when cooking to increase its bioavailability and improve absorption.
10 —DARK CHOCOLATE
Dark chocolate (70 to 85% cocoa by content) has more antioxidants than blueberries, green tea and red wine. The chemical from cocoa helps protect your skin from the damaging effects of sun exposure and prevents your skin from aging. It's also boosts your magnesium levels which calms your nervous system, prevents the creation of excess cortisol (the stress hormone), and balances your blood sugar.
The foods listed above have all the important nutrients you need for flawless skin, so start adding them to your everyday.