The best foods for your skin function are those that help improve gut health and contain the nutrients needed to support the biochemistry of detoxification.
Focus on foods that contain the following:
- Fiber :
which improves gut health. Fiber removes toxins, including unhealthy fats, yeasts, and other microorganisms through the digestive tract so they do not contribute to skin blemishes or rashes.
- Healthy fats :
needed to protect cell membranes, decrease inflammation, and also help maintain moisture.
- Foods with high water content :
to ensure adequate hydration and absorption. These include cucumbers, lemons, limes, tomatoes, melons, strawberries, celery, grapefruit, carrots, broccoli, zucchini, grapes, and lettuce. Moisture is, of course, the key for keeping skin looking plump and youthful, which is why staying hydrated is one of the best ways to improve the appearance of your skin.
- Foods high in minerals :
such as zinc, silica, sulfur, and copper, and in antioxidants, including beta-carotene, vitamins C and E, and others with specific skin-protective actions. More about these:
- Chlorella :
Chlorella is an algae food in supplement form that contains the highest amount of chlorophyll. It contains beta-carotene, known to stimulate collagen production and prevent premature aging, and is also rich in fiber, which supports digestion and detoxification. By improving detoxification, chlorophyll also helps reduce inflammation and promote digestive health, which in turn leads to brighter and healthier skin.
- Cilantro and parsley:
support phase II liver detoxification, which is the process to eliminate toxins from your body. Liver support is crucial for preventing toxins from being eliminated through your skin and causing breakouts.
- Coconut oil contains lauric acid :
A natural antifungal, which can help protect the health of the digestive tract from pathogens that can compromise gut microbiome balance, such as yeast. Use in moderation if you are looking to reduce saturated fats in your diet.
A pigment that gives orange and red plant foods their colors, so also consider yellow and orange peppers, squash, sweet potatoes, apricots, tomatoes, and carrots. Studies support the efficacy of the intake of green and yellow vegetables to slow and/or reverse the appearance of fine lines and wrinkles.
- Biotin, or vitamin B7:
It is important in skin and hair health and readily available on a plant-based diet. Leave the eggs to the hens and choose almonds, walnuts, cauliflower, or carrots instead to increase your nutrient benefit!
Want to reduce wrinkles? It’s all about collagen! The following foods are especially beneficial for boosting collagen production:
- Foods high in vitamin C:
such as citrus, berries, greens, kiwi, and bell peppers, have many beneficial effects in combating sun damage, a.k.a. photodamage, by helping collagen production for the repair of the damaged skin, while promoting a decrease in elastin production, which is often overproduced in response to photodamage. Vitamin C also increases the production rate as well as DNA repair of new connective tissue cells called fibroblasts, which can both decrease with age.
As an antioxidant, vitamin C protects against toxins found in your air, food, and water supply that contribute to breaking down collagen and damaging the skin’s inner layer. Vitamin C also helps with skin cell repair and regeneration, which is why it’s commonly added to topical skin-care products.
- Dark-colored fruits:
such as berries, grapes, plums, and prunes. These contain anthocyanidins, which are natural plant pigments that have powerful antioxidant properties.
- Tomatoes :
Tomatoes are rich in the antioxidant lycopene, which also protects the skin from sun damage and helps with collagen synthesis while also preventing collagen breakdown.
- Foods high in zinc:
Such as pumpkin seeds, kidney beans, chickpeas, spinach, walnuts, cashews, and almonds. Zinc regulates essential enzymes, and aids in the transport of vitamin A from the liver to the skin. Zinc also helps speed up wound healing, and maintain healthy cell membranes, which makes it a must-have nutrient for skin health. Pumpkin seeds are one of the best plant sources of zinc, which is essential in the enzyme activity for collagen synthesis.
- Avocados :
provide antioxidant vitamin E that helps prevent collagen breakdown, as well as healthy fats that improve the health of skin cells. One study adding avocado oil to your diet showed a significant increase in soluble collagen.