Ten Foods for Healthy Skin that Hydrate, Protect, & Restore

Make your skin naturally healthy by eating food that moisturizes, protects, restores, & detoxes.

Author: Patricia Bratianu RN PhD RH-AHG

The health of our skin is influenced by what we eat. Just ask any teenager who has breakouts after eating greasy junk food. Our skin health can be improved by eating nutritious foods. It’s important to drink a lot of water for proper hydration. Avoid drinking a lot of caffeinated beverages as they will dry your skin. Now, let’s take a look at some foods that will give you a healthy glow.

Flax seed is rich in omega 3 fatty acids. Omega 3 fatty acids provide lubrication and reduce inflammation and redness. They also are needed for skin repair. Be sure to store ground flax seed in the refrigerator to keep it fresh. Try sprinkling a tablespoon or two on cereal or yogurt.  Flax is a rich source of fiber which helps promote bowel health. By keeping the bowels working efficiently, toxins are eliminated instead of building up and causing your skin and other organs to become inflamed. Flax offers health benefits for your entire body.

Colorful fruits and vegetables provide vitamins, flavonoids and antioxidants. These help to prevent aging. They also provide hydration which plumps up your skin cells, making them look younger.

Yogurt with active cultures provides protein needed for skin regeneration and repair. The active cultures help maintain healthy intestinal flora. By having a strong gastrointestinal tract, your body is able to digest and assimilate the nutrients that you consume. Your skin will get the nutrients it needs. The active cultures help prevent acne flare up and other skin irritations.

Cruciferous vegetables, such as cabbage, Brussels sprouts, or broccoli support detoxification and can improve the health of your skin. We are exposed to toxic chemicals daily, plus our bodies produce toxins. The liver and skin are both detoxifying organs. By consuming foods that support detoxification, our skin functions better and looks vibrant.

Fermented foods such as sauerkraut, kimchee, and miso contain healthy bacteria that aid the gut in ways similar to active yogurt cultures. Again, the skin is improved because it is able to utilize the nutrients that you consume.

Raw nuts and seeds are rich in zinc and healthy fats. Zinc has antibacterial principals and helps the sebum producing glands in your skin to work efficiently. In addition, raw nuts and seeds are rich sources of vitamin E, an antioxidant.

Garlic contains allicin; the entire onion family does. Allicin and other components of garlic and the onion family provide protection from free radicals. Free radicals age skin. Garlic may help skin stay younger looking.

Cold water oily fish such as mackerel and salmon are rich sources of healthy fats that help the skin to function well.

Cold pressed olive oil is rich in prostaglandins. Olive oil can help reduce inflammation and provide healthy fats which make your skin supple.

Whole grains are rich sources of B vitamins. B vitamins function as co-enzymes that are involved in many functions of healthy skin. They are needed for cellular repair and for the sebum in skin to be produced.

Eat a variety on minimally processed foods. Include several raw foods daily. Keep yourself well hydrated. See how your skin glows.

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