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  • Karen Davis MS, LDN, CNS

​​​​​​​​​​​​Nutrition for Radiant Skin

Guest blogger: Anna Mojallali, NTP

Glowing skin is a sign of health.  The skin is the body’s largest organ, and it reflects the

overall health of the body.  Nourishing the body well helps to create healthy, glowing skin.  A nutrient-dense, organic, whole foods diet is the foundation for beautiful skin.  In addition, certain nutrients are especially supportive for healthy skin. 

Vitamin E

Vitamin E is an antioxidant that fights free radicals in the body.  Free radicals can cause wrinkles and the premature aging of the skin.  Consuming foods rich in Vitamin E helps to reduce wrinkles and create youthful skin.


Foods rich in Vitamin E include:

  • Avocados

  • Almonds

  • Sunflower seeds

  • Spinach

  • Swiss chard

Vitamin A

Vitamin A helps to thicken the skin, and to stimulate healthy growth in the dermis layer.  Collagen and elastin are found in this layer, and are responsible for the stretch and bounce of healthy skin.  Vitamin A helps to reduce wrinkles and increase blood flow to the surface of the skin.  Vitamin A also helps the skin to heal from sun burns and damage from toxins. 

Foods rich in Vitamin A include:

  • Sweet potato

  • Carrots

  • Kale

  • Grass-fed butter

  • Liver


Vitamin C

Like Vitamin E, Vitamin C is an anti-oxidant that helps protect the skin from free radical damage.  Vitamin C is also necessary for the production and maintenance of collagen.  Collagen helps to keep the skin elastic and youthful. 


Foods rich in Vitamin C include:

  • Strawberries

  • Broccoli

  • Bell peppers

  • Papaya

  • Brussels sprouts

  • Citrus fruits

Zinc

Zinc is a mineral that helps to boost the immune system and decrease inflammation.  In the skin, zinc helps to reduce inflammatory conditions, such as  acne.

Foods rich in zinc include:

  • Oysters

  • Beef

  • Lamb

  • Sesame seeds

  • Cashews

  • Garbanzo beans


Omega-3 Fatty Acids

Omega-3 fatty acids help to create smooth, youthful skin.  These fats are necessary for radiant skin, and dry skin is often a symptom of Omega-3 deficiency.  Omega-3’s also help to decrease inflammatory skin conditions such as acne and psoriasis. 


Omega-3 fats are found in:

  • Cold-water fatty fish like Salmon, Sardines and Herring

  • Chia seeds

  • Flax seeds

  • Walnuts

Protein

Healthy protein is essential for healthy skin.  Animal proteins contain the amino acids proline and glycine, which help to build collagen and prevent wrinkles.  To avoid toxins, choose animal proteins that are organic, and ideally grass-fed or pasture raised. 


A Healthy Gut for Healthy Skin

When the digestive tract is healthy, the skin will reflect this.  Often, blemishes on the skin can reveal underlying digestive issues.  For example, dark circles under the eyes may reflect a sluggish liver. 

Two key foods that support digestive health are:

  • Probiotics

  • Bone broth

Probiotics occur naturally in fermented foods, such as sauerkraut, lacto-fermented pickles, kombucha, and water kefir.  Probiotics create colonies of healthy bacteria in the digestive tract, which help to digest foods, excrete waste, and support the immune system.  All of these processes are essential for healthy skin. 


Bone broth is made from simmering animal bones (ideally grass-fed and organic), and is very rich in minerals, as well as  collagen and glycine – two proteins that help to heal the digestive system and support healthy skin at the same time. 


A Radiant Skin Meal Plan

Breakfast: 2 eggs scrambled in butter, with broccoli, avocado, and sauerkraut

Lunch: Red cabbage and carrot salad with grilled salmon and sesame seeds

Snack: Strawberries and sprouted almonds

Dinner: Chicken soup with homemade chicken broth, kale, carrots, and onion; with baked sweet potato and spinach salad

Do you have a favorite food for skin health? If so, share below!


Sources

https://www.westonaprice.org/health-topics/modern-diseases/skin-deep/

https://legionathletics.com/miracle-foods-for-glowing-skin/

https://wellnessmama.com/60867/benefits-of-collagen/

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Karen Davis
Certified Nutrition Specialist ®

Tel: (971) 258-1968

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These statements have not been evaluated by the Food and Drug Administration.

This information is not intended to diagnose, treat, cure or prevent any disease.