I have gotten mildly obsessed with how what we consume affects us from the inside out. Logically it just makes sense that what you eat affects your skin and the overall health of your body. In any free time, you will probably see me googling what foods help fight cancer and are anti-aging. The research says that what you eat is just as important as any fancy cream you might buy. Prevention is always better than treatment. Cut out most processed food, pay extra money for the real stuff and fill up on lots of greens to stay healthy with beautiful skin.
Eat these foods to fight inflammation and wrinkles:
- Olive Oil– contains antioxidant polyphenols that fight harmful free radicals, research shows that people who had more olive oil in their diets had 31% fewer signs of aging
- Sardines– High in Omega3s, especially the Omega3 DHA which fights inflammation to keep your skin clear
- Green Tea– high in EGCG an antioxidant that helps keep the skin healthy, research shows that people who drink a cup of green tea for 12 weeks had more elastic and smooth skin than the control group (Journal of Nutrition study done in 2011). The EGCC also helps reduce redness in the skin. I swear I notice a visible difference when a cup of hot green tea a day for a week.
- Kale– 1 cup has 134% and 133% of the skin firming nutrients Vitamin C and A, great source of lutein which fights damaging free radicals
- Oysters– contain tons of Zinc which helps skin cells function and grow
- Kiwis– tons of Vitamin C, 120% of your daily needs in just one kiwi, which stimulates collagen production producing less dryness and wrinkles
- Eggs– tons of protein for cell growth with very little fat
- Sunflower seeds– tons of Vitamin E which helps fight off the inflammation that leads to acne and helps enhance your immune system. I also try and take a Vitamin E supplement which I swear makes a visible difference.
- Carrots– the beta-carotene in carrots naturally flushes your skin
- Greek Yogurt– must be low in sugar and high in protein. The high protein in greek yogurt helps the firmness of skin cells. The probiotics in greek yogurt also contribute to the detoxification of your gut and body which helps rid the skin of harmful toxins.
Harmful for the skin-
- Dairy– causes inflammation, switch to almond milk instead
- Sugar– high blood sugar levels cause the sugar to attach to the collagen in the skin causing it to sag. Eating foods with low glycemic levels (like oatmeal, beans, chick peas, etc.) help regulate hormone levels and fight inflammation.
- Fat– higher fat diets have higher association with aging skin. According to a study in the American Journal of Clinical Nutrition, a 17-gram increase in fat intake increased your odds of developing wrinkles by 28%.
Bottomline- You need to get enough of the following nutrients in your diet-
- Vitamin C – kiwis. blueberries, broccoli, oranges, strawberries, etc.
- Vitamin E– almonds, avocados, sunflower seeds, etc.
- Vitamin A– carrots, pumpkin, etc.
- Omega-3s– salmon, flaxseed oil, walnuts, etc.
- Zinc– fish, nuts, seeds, oysters, etc.
And if all else fails have you heard of the beauty trick Kate Moss and the Victoria Secret Super Models swear by when they need a little extra skin boost? It is surprisingly simple and cheap….. Place a bag of ice over your face first thing in the morning for a few minutes. Fights swelling, redness and inflammation. Strange but it works!
