My Top 6 Foods for Healthy Skin

I’ve been working lately on researching foods that are particular good for your skin. This originated as a work project, but with the harsh winter weather, I personally would like my skin to look great. As a runner, my face especially takes a beating in the winter. Aquaphor (an awesome anti-chafing and wind protecting “vasoline-like” product) does wonders, but can only do so much… And as a dietitian, I know that “you are what you eat,” meaning that your body on the outside can and will reflect what you put in it. Here are my top 6 foods for your skin!

1. Salmon

  • The omega-3 fatty acids in this and other fatty fish help skin seal moisture in, preventing dryness, and keep toxins out! It helps decrease redness and inflammation too! Drink plenty of water to hydrate and eat your salmon (at least 2 servings per week)!

2. Almonds

  • 1 oz. of these nuts contain half of your daily needs for vitamin E. E acts as an antioxidant and may protect the skin from the rays of the sun. It also reduces oxidative stress which can cause skin aging.

3. Red pepper

  • Vitamin C  helps collagen production which supports the skin and can help keep skin firm. It also acts a strong antioxidant that fights free radicals. Just 1 Cup of red pepper slices contain more than double your daily value needed!

4. Green tea

  • Green tea contains antioxidants called catechins have anti-inflammatory and anti-cancer properties; sip on green tea throughout the day (1-2 cups)!

5. Blueberries (or berries in general)

  • Contain antioxidants called flavonoids, specifically anthocyanins, that give blueberries their color. These antioxidants protect the skin cell membranes and fight inflammation!

6. Spinach

  • 1/2 C cup of cooked spinach is only 25 calories and provides more than 220% of your daily value needed of vitamin A (from beta-carotene)! Vitamin A helps cell formation, can help control acne and reduces treat fine lines and wrinkles!


Check out this delicious smoothie recipe that includes 2 of these power foods!

What’s your favorite way to eat one of these foods? Are you making sure to take care of your skin from the inside out?

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