For Younger, Clearer, Softer, More Radiant Skin

Our skin is a very good indicator of what is going on inside of our bodies; it reflects the state of our inner health. People whose bodies are very clean and healthy tend to have clear skin that glows, whereas people whose bodies are not tend to have dull complexions and problems with dryness, oiliness, acne, etc. Simply by adding nutritious foods to your diet, you can significantly improve your health and significantly improve the appearance of your skin.

Of particular importance for beautiful skin are Vitamins A, C, E, K, and Omega 3s. As with all vitamins and minerals, it is wise to seek the advice of a medical professional before supplementing, particularly if you have an existing condition. The best, healthiest, and safest way to get these nutrients is through food, though supplements derived from whole food sources can be very beneficial for those not getting optimal amounts through their diet.

Vitamin A:
Prevents acne; improves wrinkles and fine lines; reduces sebum production; strengthens the protective tissue of skin; fights free radicals
Foods high in Vitamin A: carrots, kale, beet greens, apricots, cantaloupe, squash (butternut, etc.), turnips, romaine lettuce, collard greens, turnip greens, leaf lettuce, spinach, dandelion greens, liver, fatty fish, egg yolks

Vitamin C:
Protects the collagen and elastin in skin by offsetting the effects of free radical damage from sun exposure, pollution, smoking, and so on; prevents the appearance of broken blood vessels
Foods high in Vitamin C: carrots, pumpkins, mangoes, apricots, squash, papaya, bell peppers, kiwi, dark leafy greens (kale, mustard greens, turnip greens, chard, etc.), guava, brussel sprouts, sweet potatoes, yams, hot peppers

Vitamin E:
Moisturizes skin; improves skin tone, particularly softness and smoothness
Foods high in Vitamin E: sunflower seeds, almonds, hazelnuts, pine nuts, basil, oregano, spinach, turnip greens, tomatoes, avocado

Vitamin K:
Improves appearance of dark under eye circles; can promote healing of skin discolorations
Foods high in Vitamin K: dark leafy greens (kale, dandelion greens, collard, cress, spinach, turnip greens, mustard greens, beet greens, Swiss chard, radicchio, lettuce) herbs, scallions, brussel sprouts, broccoli, asparagus, cabbage, prunes

Omega 3s:
Help skin retain moisture; improve appearance of wrinkles; restore skin firmness; can help with many skin ailments such as psoriasis, eczema, excessive dryness, etc.
Foods high in Omega 3: chia seeds (more omega 3s even than salmon), flax seeds, walnuts, salmon and other fatty fish, sardines

Sleep:
When you sleep, your body is healing and repairing itself. (Dermatologists often recommend applying night creams before bed since their more “active” ingredients are especially effective as your body is in repair mode.) Allotting yourself enough time to sleep will restore a softer, more youthful appearance to your face, and will allow you to avoid those dreaded puffy, bloodshot eyes and dark circles.

Wishing you beautiful, healthy, radiant skin!

Image from SpaWeek