Healthy Foods for Healthy Skin

You are naturally beautiful, just the way you were created.  I want to encourage you to protect that natural beauty and build on it by making healthy choices in your life.  Not just for healthier skin - a healthier mind, healthier habits, healthier outlooks and a healthier body (just to name a few).  Our mission is to help you be an all around healthier version of you, because good health plays a vital part in your natural beauty.

Today we are going to look at a few foods that are rich in the vitamins and nutrients your skin needs, and can help to improve the overall health of your skin. Consider adding one or two of these to your diet:

1. Fatty Fish: Fatty fish, such as salmon, mackerel and sardines are rich in omega-3 fatty acids, which regulate the skin’s oil production, helping to subdue breakouts and balance hydration. 
2. Avocados: Avocados contain healthy fats which increase skin elasticity as well as vitamins E and C, which are essential for skin health.
3. Nuts and Seeds: Many nuts & seeds are high in vitamin E, which helps fight free radical damage and inflammation.  They are also a good source of omega-3 fatty acids.  Almonds, walnuts, flaxseeds, and chia seeds are all choices that improve skin health.
4. Colorful Fruits and Vegetables: Dig into a rainbow of color for skin health!  From orange carrots & sweet potatoes to blueberries, red peppers and green spinach and broccoli, you can feed your skin vitamin A (beta-carotene), vitamin C, vitamin E and rich antioxidants. 
5. Green Tea: Studies have shown that drinking green tea daily increases immune cells, enhancing your ability to fight acne.  It also contains antioxidants known as polyphenols, which can help protect the skin from damage.
6. Whole Grains: Processed or refined flours can cause an insulin spike which in turn can cause acne, so replace them with whole grain flours.  Foods like brown rice, quinoa, and oats are rich in vitamins, minerals, and fiber, contributing to overall skin health.
7. Water: Water helps flush toxins out of the body and keeps the skin hydrated from the inside, so remember to stay hydrated all day long!
8. Dark Chocolate: Dark chocolate contains flavonols and magnesium, which have been shown to help prevent cell damage, manganese which supports the production of collagen,and high levels of antioxidants that protect against sun damage. However, opt for chocolate with at least 70% cocoa content to get the best skin benefits while maintaining a healthy diet.  
9. Protein-Rich Foods: Protein is one of the building blocks of skin tissue, and contains two amino acids that support the production of collagen.  Great lean proteins to consider adding to your diet are chicken, fish, tofu, and beans.
10. Probiotics: Not only are probiotics good for your gut, they help to diminish overall body inflammation (including skin).  They also have a soothing effect on the skin, helping with redness, hydration, and collagen and elastin production. Probiotics are found naturally in yogurt, kefir and fermented foods, or you can purchase over the counter daily probiotic supplements at your local pharmacy. 

This list is a guideline that is meant to help you feed your skin some healthier choices.  It's important to note that individual responses to foods may vary, and maintaining a well-balanced diet is key. Additionally, always consider any specific dietary needs or restrictions you may have, and consult with a healthcare professional or a registered dietitian for personalized advice.