It’s no secret that nutrition is the basis for a healthy long life! Feeding your body nutrient dense food is necessary if you want to boost your health AND have that healthy glowing skin you’ve always dreamed about. You can slather on all the serums and masks but if your nutrition isn’t on point..it’s pointless. 

So let’s dive into how to get healthy skin, shall we?!

Eat the Rainbow for Healthy Glowing Skin

If you're wondering what the best foods for healthy skin are and how to eat your way to glowing skin, this is for you.  You know those vibrant and colorful fruits, nuts, and veggies?? Filling your plate with the colors from the rainbow is a sure fire way to eat a variety of antioxidants and plant based nutrients like lycopene, folate, vitamin K, potassium, and anthocyanin perfect for feeding your skin so you can glow from the inside out.  These below foods are packed with a variety antioxidants and vitamins.

• Nuts
• Beans (chickpeas, black, kidney)
• Sunflower and pumpkin seeds
• Watermelon
• Plums
• Eggplant
• Purple Cabbage
• Bananas
• Onions
• Cauliflower
• Apples

Pro Tip: Feed your skin and body while snacking on any of the above and masking with this berry rich face mask. 

Orange you Glad I said Beta Carotene

When you eat food rich in beta carotene, your body converts it into Vitamin A (retinol). Vitamin A goes on a cell protecting, tissue/skin repairing, and free radical fighting mission. Foods rich in beta carotene are some of the best foods to eat to get healthy glowing skin, prevent UV damage from the sun, boost immunity, protect against certain cancers, and improve heart health.  Making Vitamin A a MUST have antioxidant to boost skin, hair, and physical health. Slather on this plant based alternative to retinol packed with Vitamin A, C, B, and E and eat these for healthy skin glow:

• Carrots
• Broccoli
• Red, orange, and yellow peppers
• Brussel sprouts
• Sweet potatoes
• Squash
• Pumpkin
• Dark leafy greens like kale and spinach 

Pro Tip: Eat these vibrant veggies bursting with beta carotene with a bit of healthy fat rich in Vitamin E such as avocados, nuts, sunflower seeds and olive, sunflower, or avocado oils to maximize the absorption of Vitamin A which is a fat soluble vitamin.

 

 

You'll love my tip to reduce inflammation and boost your glow

 

 

 

The Plant Power Couple: Vitamin C and E

Of course, increasing your Vitamin C intake is a no brainer.  As we age, the body repairs more slowly. You might be surprised that studies are showing that Vitamin C boosts healing of bone breaks, muscle and ligament tears, and more obviously collagen production. Now’s the time to increase the amount of Vitamin C in your daily diet.

Did you know that collagen, a protein that primarily makes up the dermis, is the most abundant protein found throughout the body? It gives your skin strength.  But the connective tissue (collagen and elastin) which keeps your skin supple and plump begins to break down over time.  Vitamin C, aka ascorbic acid, is vital for promoting collagen synthesis.  And works together with Vitamin E to support their superpower antioxidant functions.  Vitamin C protects against oxidative stress, while Vitamin E works to neutralize free radicals and oxidation. 

 

Foods rich in Vitamin E

• Almonds, Brazil nuts (only eat 1-2 a day to support thyroid and get selenium), Hazel, and Walnuts
• Sunflower seeds
• Avocado
• Fruit and nut oils like sunflower, grape, almond, avocado, olive

This combo is the perfect way to brighten and strengthen skin. And when pairing Vitamin C and E together, amazing things happen..collagen production (hello plump skin) and sun damage repair and prevention (hello healthy glowing skin).  Vitamin C is found in so many foods, not just the citrus ones.

Incorporate these foods packed with Vitamin C

• Berries (Raspberries, Blueberries, Blackberries, & Strawberries)
• Kiwi
• Bell Peppers
• Oranges
• Tomatoes
• Kale and other leafy greens
• Lemons
• Broccoli 
• Brussels sprouts
• Cauliflower
• Melons

Eat 1 a Day: Healthy Skin Glowing Recipes

The EASIEST and BEST way to add more vitamin-rich fruits and veggies into every day living is to include a green smoothie or a protein packed salad daily.

Green smoothies and salads aren’t a revolutionary idea. They are simple. Yet soooo effective. And that’s why I love them. You can pack SO many phytonutrients into one simple filling smoothie or salad, that have so many skin loving benefits and can be digested by your body super easily. It’s my go to when I need an easy, delicious, and nutrient dense meal. 

Stay Full Superfood Smoothie Bowl:

Blend together and enjoy. The extra fat and protein keeps you fuller longer.

• Heaping handful of spinach
• 1/4 cup of frozen cauliflower florets (adds creaminess- promise you won’t taste it)
• 1/4 cup blueberries + 4-5 strawberries 
•  (You can use a cup of frozen mixed berries if you don't have fresh)
• 1/4 avocado (adds creaminess and Vitamin E)
• 1 tablespoon nut or peanut butter
• ½-3/4 cup unsweetened oat, pecan or almond milk
• 1 teaspoon of raw honey or pure maple syrup or one date

Blend for 30-45 Seconds

• A couple ice cubes 

Blend for 60 Seconds More

Pour into a bowl and top with a few more berries, nuts, some granola, and a drizzle of raw honey. I find eating it with a spoon and the crunch makes me feel like I’m actually eating. :)

Not into smoothies, that’s cool too.  Try this instead...

Protein Packed Super Pasta Salad:

• 1 cup of mixed greens (kale, spinach, romaine, baby spring mix)
• ½ cup fresh broccoli
• 1/4 of a colorful bell pepper
• 1/4 of a tomato or 5-6 cherry tomatoes 
• ¼ cup cooked and cooled gluten free protein pasta (I like chickpea, black bean, or quinoa pasta)
• 4-5 Olives (omit if you're not a fan)
• 1/4 Cucumber, sliced

Toss together with your favorite oil based dressing

Top with for extra dose of crunch, sweetness, and healthy fats

• 1/4 cup roasted chickpeas (added more protein)
• 1 tsp mixed seeds (sunflower and pumpkin)
• 1/4 cup mixed fresh berries
• 1/4 of an avocado

Dig in and enjoy the glow

Challenge yourself to eat 1 of these a day or try both daily. They’re packed with beta carotene, Vitamin E, Vitamin C and a slew of other antioxidants. The power house combo of Vitamin A, C, and E is the anti-aging holy grail if you're craving that healthy glow. 

Eating your way to glowing skin, reducing inflammation, promoting gut health all while fueling your body just got easier! Trust me, adding more plants to your diet makes all the difference.  Excited for more, you'll love this blog for repurposing your jars , perfect for meal prep and easy to grab prepped salads.