Taking care of your skin is much more than just your skincare routine. Being happy, healthy, and having glowing, radiant skin is really a whole-body plan. From making sure to get enough exercise, to cutting down on stress, to eating right, if you give your body some extra TLC, your skin will reward you by looking absolutely fantastic.
Eating well is one of our ultimate goals here at System Akvile. Our team strives every day for a healthy mind/body/nutrition/skin balance, just like you do. And one of the most effective ways to care for yourself is to eat well. But what foods are some of the best for your skin?
We've now done the research for you! Add these ten nutrition-packed foods to your shopping list, and see how they make your skin more radiant. They’re some of our absolute favorite foods, and each team member contributed some of their favorites, and favorite ways to eat them, to make it easier for you to plan your meals during the week.
Pro tip: Make sure to drink lots of water, as well! Drinking water helps you stay hydrated, and also helps to get rid of puffiness and tired-looking complexions. I keep a carafe of water on my desk to help remind me to drink enough water throughout the day.
Leave your concerns about high cholesterol at the door. Eating the whole egg, yolk and all, is great for your skin. Egg yolk is rich in healthy vitamins, such as biotin. Biotin is a B vitamin that is great for hair and nail growth, but has been shown to also protect skin against breakouts.
Eggs also contain high levels of lutein, an antioxidant that protects skin elasticity.
Just one more reason to whip up a tasty omelet for breakfast in the morning!
Avocado toast isn't just a great addition to your brunch, but it's also perfect to add to your skincare/food regimen. Avocados are packed full of healthy, monounsaturated fatty acids, which help to hydrate and shield the skin from UV radiation. Their healthy fats also help your body absorb many fat-soluble vitamins that protect your skin from sun damage.
It's no wonder this fruit is so popular. It packs a one-two-punch of deliciousness and health!
Ever wonder what gives tomatoes their red color? It's all thanks to a chemical called lycopene. Lycopene is a protein that helps keep skin taut, and therefore younger looking, and also helps to fight off the oxidizing effect of UV rays (which can age your skin prematurely).
You may think that you get more vitamins from raw vegetables, and that is normally the case, but cooking tomatoes increases their lycopene levels. If you want to up your protection against the sun's rays, cook up some gazpacho and tomato sauce for some yummy goodness.
“I swear by my salad with tomatoes, egg, and avocado, especially if I’m having a late dinner and don’t want anything too big. Sometimes for breakfast I’ll have avocado, tomato, and egg on toast. It’s easy, quick, and most importantly, delicious!” - Akvile
Carrots are wonderful for your eyes, but they're also full of beta-carotene and vitamin A, which prevents the overproduction of cells in the outer layer of the skin. What does that mean for your face? Fewer flaky, dead skin cells that can clog your pores, combine with sebum, and cause breakouts.
Hop to it and throw some carrots in your shopping cart for beautiful skin and healthy eyes.
Blueberries are really the superfood that we've been eating all along. Blueberries are the fruit with the highest amount of antioxidants per serving of any fruit, according to the US Department of Agriculture. Antioxidants help keep your skin looking smooth, and blueberries can also help protect against cardiovascular disease and memory loss. All the more reason to add them to your morning cereal or in a bowl all on their own.
We definitely subscribe to the idea of “everything in moderation,” and adding some Greek yogurt to your shopping list is a plus for your skin. While too much dairy might not be beneficial for your skin, Greek yogurt is packed with B vitamins, which can help to reduce the appearance of fine lines and wrinkles.
Try to avoid normal, flavored yogurts, as they don’t have the benefits of thick, creamy Greek yogurt, and are full of sugars, which aren’t good for your skin or your overall health!
“I love snacking, so carrots are great to have around when you get the mid-afternoon hungries. They’re easy to grab and eat, especially if you’re on the go or busy with a project. For breakfast, I’ll often have Greek yogurt with blueberries on top. It’s filling without being too filling, and just the right amount of sweet. Who needs sugary yogurts, anyway?” -Carla
All kinds of fish is great for you, but salmon is one of the best. Salmon contains high levels of dimethylaminoethanol (DMAE), which helps to strengthen cell membranes and guards against cell deterioration, which can lead to premature aging. DMAE also protects against wrinkle formation, skin sagging, and increases acetylcholine levels. Acetylcholine is a neurotransmitter that causes muscles to contract, and in this case, makes your skin look tight and firm.
Fish is a wonderful thing to add to your diet. Just make sure to eat it in moderation, as there has been concern over the past few years about mercury levels in fish.
If you love homemade face masks as much as I do, chances are you've seen at least one recipe with crushed papaya in it. There's a good reason why!
Papaya contains an enzyme called chymopapain, which relieves inflammation. One cup of fresh papaya also contains 144% of your daily value of vitamin C, which strengthens collagen, which keeps your skin looking firm.
It also contains another enzyme, papain, which when applied to your face can help dissolve pore-clogging fats and can cleanse the skin. That's why it's a great addition to facemasks and your fruit salad!
If you've looked into health foods at all, you might have heard the term "omega-3 fatty acids" pop up. Omega-3 fatty acids are essential for your body to help protect cell membranes, but unfortunately, your body can't produce it on its own.
The good news is that walnuts are not only tasty, but also full of omega-3 fatty acids. As we mentioned before, omega-3 fatty acids help keep cell membranes strong. When cell membranes are strong, they keep harmful things out, allow nutrients in, and let waste products out. Stronger cell membranes also keep in more water, which makes your skin both more moist and smoother.
Make like Popeye and throw some spinach into your cart. Leafy, green vegetables, such as spinach, broccoli, and Brussels sprouts contain lots of alpha lipoic acid (ALA), which acts as an anti-inflammatory. This means that it can help reduce redness, swelling, and those puffy, dark circles you get when you don't get enough sleep.
“I don’t eat much for breakfast, so having some papaya in the morning is the perfect amount for me when I’m running out the door. I also often eat papaya as a substitute for dessert, especially if I start craving something sweet late at night. For lunch I love a good spinach salad with salmon and walnuts on top. I’m all about keeping food easy and healthy, so this is perfect if you’re on the go all the time like I am.” - Erin
Adding these ten foods to your diet will help to keep your body healthy and your skin smooth and breakout-free, so what're you waiting for? Head to your nearest supermarket and stock your fridge with these nutritional foods. Don't forget to let us know how they work for you!