FOODS FOR RADIANT SKIN

By Amy Inman-Felton RDN

Health and Wellness Contributing Editor

3 Minute Read


GLOWING SKIN FROM THE INSIDE OUT

Aging is a state of mind.

As I ponder the nutrition research, maybe the adage should read,

aging is a state of what food you eat.”

Our skin is the largest organ in our bodies …protecting it should be a priority.

Think about the numerous face or skin products you use. What do they contain? Vitamin A, Vitamin C, Vitamin E, and hyaluronic acid just to mention a few.

Where do these naturally come from?

Food!

Foods rich in antioxidants, vitamins, and minerals nourish your skin naturally boosting the effectiveness of products you topically apply to your skin.

Don’t miss contributing beauty expert Claire Wolfe’s article on the best ways to topically treat your skin in last weeks Skinsperation 2019!

Research shows us, vitamin A, C, E, and the mineral selenium lead the pack as antioxidants are concerned – protecting our cells (including skin) from the damaging effects of free radicals (alias UV rays, sun damage, smoke, pollution, and less visible environmental toxins).

Vitamins can reduce dark spots, redness, wrinkles, rough patches and excessive dryness and protect against UV damage and skin cancer.

Five fabulous foods top the list for healthy skin and powerful anti-aging benefits.

Eating these foods (or their close plant-based cousins) daily might just be the fountain of youth you’re seeking!


WILD BLUEBERRIES 

These berries are potent antioxidant providers for anti-aging and nourishing skin. Wild blueberries provide a whopping level of antioxidants- ranking as the #2 food overall in antioxidant activity according to USDA research (second to the red bean).

If that isn’t enough to make you go wild, blueberries (even those not wild) are low in sugar and calories, provide fiber, and are an excellent source of collagen-producing vitamin C.

They contain vitamin K supporting collagen production and shown to reduce puffiness and dark circles. Blueberries provide other nutrients beneficial to the skin including folate, potassium, and manganese.

High antioxidant foods to also try: cranberries, blackberries, prunes, raspberries, strawberries, red delicious apple, Granny Smith apple, sweet cherry, and black plums, chia seeds


BONE BROTH

Hyaluronic acid (HA) naturally found in your skin- is a known hydration booster.

Bone broth tops the list for providing hyaluronic acid and collagen. HA binds to water helping your skin retain moisture and stay supple and making fine lines less visible.

Combined with magnesium-rich and antioxidant-rich foods – THINK avocados, broccoli, asparagus, and bananas further boosts HA production.

Studies have shown that boosting the hyaluronic acid in your body with supplements of 120 to 240 mg/day reduces the appearance of fine lines and wrinkles [here]

Hyaluronic acid rich foods to also try: soy-based foods (tofu, tempeh, edamame, soy milk), salmon, fresh tuna, grass-fed meat high in omega-3 fatty acids, bananas, red grapes, leafy greens, starchy root vegetables (sweet potatoes)


ORANGES (or anything citrus)

An orange a day may keep the dermatologist away! The antioxidant properties of vitamin C promote and rebuild collagen – reducing wrinkles.

Some studies show vitamin C may also help with UV-induced photodamage. Retinol antioxidant found in grapefruits may help with sun (dark) spots and uneven skin tone.

Potassium, found in abundance in citrus fruits, promotes smoother skin texture, lessens age spots, and protects against UV damage.

High vitamin C foods to also try: Grapefruit, guava, kiwis, acerola cherries, chili peppers, mandarins, mangos, peaches, bell peppers (yellow), lemons and limes, fresh thyme and parsley, papaya, strawberries


SWEET POTATO

Vitamin A (derivatives include retinol) is king of the wrinkle reducer. Sweet potatoes, the star vegetable of carotenoids, convert to vitamin A in the body.

Vitamin A stimulates (and thicken) the dermis where collagen, elastin, and blood vessels are – improving blood flow and increasing the deposition of collagen.

This rejuvenation process naturally leads to slowing age-related break down of collagen and elastin equating to less wrinkles!

Plant-based high vitamin A foods to also try: winter squash, kale, collards, turnip greens, carrots, mangos, peaches, red pepper, swiss chard, spinach


SPINACH

Spinach is a powerhouse green providing the potent antioxidant Vitamin E known as the sun protector for skin. This vitamin is known to provide photoprotection and preventing UV-induced damage.

Spinach also leads the pack for lutein and zeanthin potent carotenoids that function a lot like antioxidants.

Spinach and dark greens such as kale are also rich sources of vitamin K- a fat-soluble vitamin helping the body heal aiding with scars, dark spots and dark circles under the eyes.

Plant-based high Vitamin E foods to also try: avocado, almonds, broccoli, sunflower seeds, kale, collards, dark greens, and cabbage, almond or coconut milk


And Here’s the Blueberry Shake!

Source: The Blender Girl Smoothies (p. 180)

Wild Blueberry Breakfast Tart Smoothie

2 ¼ cup unsweetened almond, hemp or rice milk  (I prefer unsweetened vanilla almond milk)

1/3 cup raw unsalted cashews

1/3 cup rolled oats

2 Tablespoon pure maple syrup (I usually add only 1 Tablespoon if that)

1 Tablespoon chia seed

½ teaspoon ground cinnamon

2 cups frozen wild blueberries

Optional Boosters:

1 scoop protein powder (I used whey)

1 tablespoon ground flaxseeds

Throw milk, cashews and oats into your blender and blast on high for 30 to 60 seconds, until creamy.  Add remaining ingredients and blast again on high for about 20-30 second, until smooth.  Tweak the maple syrup to taste.  

I’m thrilled to be a contributor to Elizabeth By The Sea in hopes of sharing my personal experiences and knowledge of nutrition and how it impacts health and aging (for all ages!). 

As we embark on this journey together, my hope is you are able take with you added knowledge – making YOU healthier, stronger, more vibrant and more confident- a better version of you!  

What wellness related topics are you interested in?  What foods do you contribute to your healthy glow?  Comment Below!


2 Comments

  • Susan Mayer

    Love these tips! My skin is in transition and I love these that these tips don’t rely on the make up counter to help combat aging! Thank you!!

    • Elizabeth

      Thanks Susan! Hormones can play a big part in how our skin reacts – Foods like these will play a consistent role in how it keeps glowing! Thanks for stopping by Elizabeth by the Sea!

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