Want your skin to glow? Eat this!

Yo babes, 

Some of the questions that I get asked most often are "What foods will make my skin glow?" or "What do I do to eliminate dark circles and fine lines?" The health of our skin is SUPER important, especially with pollution and sun damage, so we have to do our best to support it! Below I have deconstructed the nutrition behind the glow- as well, as methods to support skin health. SKIN IS IN my friends!


TO ADD TO YOUR DIET

Hydrating foods 

I don't need to tell you that drinking lots of water is good for you- because you know that. We as a society are mineral deficient- so consider adding minerals to your water in order to help your body absorb as much hydration as possible. I like Sakara's Beauty Water concentrate

Not only should we drink to hydrate, but EAT hydrating foods that are full with vitamins to give our skin that bouncy suppleness that we covet.

  • Watermelon 
  • Cucumber
  • Celery
  • Leafy greens
  • Squash

Anti-inflammatory foods

What’s the common denominator behind acne, skin rashes, and other skin woes? Inflammation!! That can result from the diet we eat to the stress that we put on our body and/or mind. Anti-inflammatory and antioxidant powerhouse foods are our best friends when looking to clear our skin and decrease inflammation.

  • Spirulina - Is highly detoxifying. It's packed with vitamins, minerals, and other good stuff like protein, iron, b-vitamins, and gamma-linolenic acid (GLA). GLA is unlike many omega 6 fatty acids in that it is highly anti-inflammatory. This superstar is also involved in hormone regulation.

  • Wheatgrass- Super anti-aging, has every mineral known to man, vitamins A B C E and K, rich in protein *deep breath* AND neutralizes toxins.

  • Turmeric-  The anti-inflammatory superstar- y’all know I’m obsessed. Read my post about it here

  • Ginger - Regulates blood sugar and eases digestion.

  • Dark leafy green vegetables- Are full of vitamins, micro-nutrients, and fiber to support our biological processes, and aid in detoxification. I drink a green juice full of this stuff daily.

  • Avocado- Heart healthy fat and anti-inflammatory phytonutrients. *Throws guacamole on everything*.

  • Berries- Low in sugar but high in antioxidants that scatter free radicals that cause damage to our skin.

  • Salmon- Lots of omega 3 fats that decrease inflammation! Also loaded with vitamin D.

  • Dark chocolate- Who knew antioxidants could taste so good?

  • Chia seeds- Rich in fiber, protein, micronutrients, and omega 3s to fight inflammation.  

Healthy fats

Healthy fats (like omega 3’s) keep our skin bouncy and supple. We need fats in order to absorb certain vitamins (like A,D,E, and K), and to build new cells. Fats keep our skin looking youthful AF. The key here is that we want double the amount of omega 3 fats, like salmon and chia seeds, to omega 6 fats in our diet. That ratio is what keeps inflammation at bay, hormones stable, and our skin glowy. Omega 6 fats primarily come from vegetable oils. But because the American diet is full of fried sh*t and processed foods- we generally have more omega 6 than omega 3. Talk about a recipe for inflammation. Learn more about one of the only omega 6 fatty acids that decreases inflammation here!

EAT THESE

  • Avocado

  • Nuts

  • Seeds

  • Coconut oil

  • Chia seeds

  • Salmon

  • Eggs

  • Organic grass fed lean animal protein

  • Ghee

PROTEIN

Not only does protein keep us satiated, it’s needed to keep our skin taut and youthful! Why do you think everyone is bone broth crazy? It has a LOT of collagen which is essential to keeping our skin looking fresh. Protein provides the essential amino acids to keep our skin tone smooth. When asked what to do to support skin tone and hair/nail growth do you know what I say? "Are you getting enough protein?" Always try increasing protein before trying supplements. Our hair, nails, and skin are made of protein. So how are our bodies supposed to build more or repair it, if we don’t feed ourselves the building blocks (protein) to do so?

Vital proteins makes great collagen protein (even a vegetarian one!!) that you can add into smoothies,etc. Bone broth is full of skin loving amino acids- Bonafide Provisions is a reputable brand.

For animal protein

  • Fresh fish

  • Lean grass-fed organic protein.   

  • Eggs

For vegetarian protein

  • Chia seeds

  • Chickpeas (here’s your excuse to try your hand at making homemade hummus)

  • Hemp seeds

  • Lentils

  • Beans

  • Nuts and seeds

  • Spinach


CROWD OUT OF YOUR DIET

Add all of that good good above into your diet for beautiful skin, and you’ll be sure to crowd out the culprits behind under eye bags and sallow skin.

What to avoid:

Sugar

 It’s almost embarrassing to me how much I talk about sugar- but I have to talk about it so much because it’s in legit EVERYTHING. It’s this potent drug that dresses up in different disguises so that we think it’s healthy. It’s not. But you know that. When we eat sugar, it causes skin glycation. Translation: sugar breaks down protein and fat in your skin. This causes our fine lines and makes our skin look sallow.

Alcohol

Alcohol causes vasodilation in the blood vessels of our face. That’s why some of us flush when we drink alcohol, and why alcoholics usually have pink coloring on their cheeks and nose. Alcohol dehydrates our skin, and causes broken capillaries! All in moderation y'all.

Salt

Not only does excess sodium cause us to hold on to water (swollen faces, not cute), it causes dark under circles. Make sure to limit salt intake and use quality sea salt when cooking.

Processed foods and fried foods

 I’m not going to explain, because duh.

Additives, stabilizers, gums, and ingredients you can’t pronounce

 DUH, again.


A note on gut health

An imbalanced microbiome can lead to skin issues, anxiety, bacterial and fungal infections, and premature aging! Take a probiotic and eat fermented gut supporting foods. Your skin will thank you!

What I do daily to support my skin health

  • Green juice (just greens, no fruit) first thing to get a macrodose of micronutrients. It’s my secret sauce.

  • Turmeric shot with breakfast

  • Incorporate greens at every meal, and a lot of healthy fats throughout the day.

  • I take supplements with chlorella ( a type of blue green algae), beet root, spirulina, milk thistle, ALA, vitamin D, Evening primrose oil, vitamin c, L-glutamine, magnesium glycinate, B vitamins, and a probiotic daily.

  • I put minerals in my water to help my cells absorb the water I drink.

  • I incorporate apple salad vinegar into a lot of the salad dressings I make- which is very clarifying.

  • Cleanse and moisturize morning and evening. Even after a long night on the town, no excuses!

What do you do to promote skin health? Any tricks or tips? Let me know in the comments babes!!!

xx,


M

 

 

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