They say beauty is in the eye of the beholder, and while that may certainly be true, it’s also a known fact that you can enhance your own beauty and reduce the signs of aging directly through the foods you eat each day.
How a Healthy Diet Changes Your Skin From the Inside Out
A healthy diet with a balanced intake of nutrients is by far one of the best ways to improve your overall beauty and get healthier all just by eating as you normally would each day.
Certain foods have specific compounds and antioxidant values that improve the way your skin looks and feels from the inside out.
These compounds work to fight away toxins in the bloodstream and help the body stay healthy and cleansed from the inside out.
They also contribute specific vitamins and minerals that the body needs to form collagen in the skin and maintain optimal elasticity.
Finally, they fight away harmful bacteria via the digestive tract and nourish good bacteria that affects the look of your overall skin appearance as well.
Ready to dig in yet? I thought so!
Below are 15 foods that you can eat to improve the appearance of your skin in a matter of days.
In the meantime, it’s also smart to nix the sugar, excessive amounts of caffeine, and eliminate the fast food from your diet since these foods and drinks do significant damage to your body and your skin.
So fill up on the good stuff and your skin will thank you, guaranteed!
Carrots fight away free radicals in the bloodstream and aid in cellular turnover which is vital for clear and radiant skin. Carrots’ benefits come from their extremely high Vitamin A and Vitamin C content which are two important antioxidants you need for clear and youthful skin.
They’re also a great source of fiber which feeds good bacteria in the digestive tract. Eat them raw or cooked, either way, they’re great for you!
Beets are one of the best foods for your liver that you can eat, and in return, they improve your skin as they help clean out your body and blood.
They are also rich in fiber, Vitamin C, and the antioxidant class of compounds known as anthocyanins which you can see by their dark, beautiful bright color.
Notice the streaks in beets that look like blood vessels? That’s Mother Nature’s way of telling you how great they are to keep everything moving and flowing just like the body prefers!
Arugula is a dark leafy green similar to baby kale but it has its own distinct flavor you can’t miss. Arugula has a peppery bite that’s great in salads, in wraps, and it has an impressive nutritional profile.
Arugula is a great source of Vitamin C as well as many trace minerals that improve the look of the skin. Another reason that arugula is so good for your skin is because of the way this dark leafy green improves natural detoxification in the body.
Arugula is also one of the best greens you can eat for your liver and blood and a top green to eat to aid the digestive process.
Why not pair some baby arugula with other skin-boosting ingredients such as spinach, romaine, some sauerkraut and some tahini dressing for a delicious skin-boosting meal that your body and skin will love!
4. Fermented Foods
From kraut to kimchi to apple cider vinegar and more, fermented foods are a wonderful anti-aging food to take advantage of if you want clear and more youthful skin. They help feed good bacteria in the digestive tract which improves the look of your skin as a result.
Many fermented foods, such as sauerkraut, are also good sources of other nutrients like Vitamin C and fiber. Eat a variety of fermented foods for the most benefits and explore new varieties next time you go to the store.
Cucumbers are some of nature’s ultimate healing foods and overall cleansers for your body and skin.
But they aren’t just great for applying topically to your skin but they’re also awesome for your insides too! Cucumbers are a great source of silica, a trace mineral that reduces fine lines and wrinkles.
They’re also rich in water and potassium which will help fight the appearance of puffiness in the skin.
As for digestion, cucumbers keep things moving along nicely and they keep you hydrated—two very important things for skin appearance and overall health!
6. Wild Rice
Wild rice puts brown rice to shame (although brown rice is still very good for you!). It’s a great source of amino acids that form protein in the body to keep skin looking youthful and firm.
Wild rice also contains a specific class of compounds that reduce aging and breakouts. These antioxidants found in wild rice are known as anthocyanins and they are the same ones found in other dark-colored foods such as berries, black figs, plums, beets, and raisins.
The anthocyanins in wild rice help fight aging and toxicity in the blood stream, and the fiber in wild rice is great for digestion. In fact, speaking of fiber, wild rice has three times the amount of protein and fiber found in regular brown rice, and it’s very easy to digest since it’s a grass, not a grain.
Wild rice also has a delicious nutty flavor that is a true treat, so enjoy it just like you would regular rice and watch your skin thank you as a result!
7. Butternut Squash
Butternut squash is packed with goodness for your body and skin starting with how high in vitamins A and C butternut squash is. It’s also low on the glycemic index so it won’t spike your blood sugar levels as much as tubers such as white potatoes.
Butternut squash is also a great source of potassium and fiber making it another skin-boosting food to add to your diet. Like all other orange-colored fruits and veggies, it also fights breakouts and wrinkles since it’s high in beta-carotene, a top antioxidant you need for clear and youthful skin around the clock!
Almonds are one of the best sources of healthy fats you can eat and one of the best for your skin. They’re rich in Vitamin E, fiber, protein, and are a great source of the two minerals magnesium and zinc.
Almonds have been linked from everything to better blood pressure levels to more youthful skin due to their nutrient-dense profiles, so eat them raw or enjoy some natural almond butter each day as a way to work some healthy fats into your day. Skip varieties without added salt and sugar for the most nutritional benefits.
9. Chia seeds
By now you probably already know how great chia seeds are for you, but they’re still worth mentioning here due to some specific nutrients they contain which boost the appearance of the skin.
Chia seeds are a great source of minerals including magnesium, copper, zinc, iron, manganese, and potassium. Minerals are one of the most important classes of nutrients that you can eat for overall skin health due to the way they support a healthy, balanced body, especially when it comes to your skin and heart health.
Chia is also a complete source of protein which will boost skin firmness and elasticity. Eat a tablespoon of whole or ground chia each day and watch your skin thank you, not to mention your hair and nails will too!
No matter what berry you choose, they are all some of the best foods to enhance beauty and reduce the signs of aging quickly.
All berries are packed with Vitamin C as well as fiber and antioxidants. They’re excellent foods for your brain, digestion, heart, blood sugar, and your skin due to the way they support overall health and daily detoxification.
Choose from exotic, superfood berries such as acai, goji berries, camu camu berry powder, golden berries, and eat plenty of more basic varieties of berries such as blueberries, strawberries, blackberries, raspberries, and cranberries.
Include a variety of berries into your diet each day and aim for 1 cup of fresh or frozen berries or 1/4 cup dried berries per day.
Whether you eat ground flax seeds on your oatmeal or in a smoothie, or you love to use cold-pressed flax oil as a healthy salad dressing, all sources of flax are some of the best foods you can eat for your skin to help reduce the signs of aging quickly.
First, let’s talk lignans, a.k.a, fiber!
Lignans in flax are like vacuums for your body; they help pull out all the bad stuff for a cleaner and more vibrant you! Lignans are specific types of fibers unique to flax seeds that reduce cholesterol, help with elimination of wastes, and they’re necessary for overall gut health.
Secondly, flax is rich in nourishing fats and it’s a great source of Vitamin E.
Flax oil is a fantastic option for a healthy salad dressing since it’s high in Vitamin E as well as a class of omega-3 fatty acids known as ALA fats.
The Vitamin E in flax is also necessary for reducing fine lines and improving overall immunity, and as a bonus, the healthy fats in flax will help your body absorb the Vitamin E better since it’s a fat-soluble vitamin.
Are you avoiding soy like the plague? If so, that might be a mistake for optimal skin health.
The natural, whole bean form of soy known as edamame (shelled soybeans) are powerful skin foods you need to be taking advantage of if you don’t have a diagnosed allergy to soy.
Soy is packed with phytoestrogens that actually help your body fight bad estrogens from a poor diet and the environment. This means they can improve hormone function that can improve your skin as a result.
Edamame is also rich in fiber and trace minerals making it an amazing legume for your heart.
It’s also a great source of complete protein and lower in starch than most other types of beans. Shelled, frozen edamame beans are easy enough to toss into soups or just give them a quick steam and drizzle with lemon and black pepper for a tasty snack in minutes!
Just like beets, artichokes are some of the best foods you can eat for a clean and healthy liver.
Since your liver is the ultimate detoxification organ in the human body, it’s vital you eat foods each day to care for it. A clean and healthy diet, plenty of water and lots of sleep are a great place to start for a healthy liver and healthier skin, but after that, it’s time to pull out the big guns and introduce some liver-loving foods to your diet, such as artichokes.
Artichokes are a great source prebiotic fibers that feed good bacteria in the gut and have been shown to improve liver health by the way they improve bile flow and elimination.
You can eat canned artichokes in salads, add them to soups, or grill them like you would fresh artichoke hearts. Fresh, frozen, or canned artichoke hearts can also be puréed and blended into any dressing or dip of choice.
14. Red Bell Peppers
Red bell peppers provide over 100% of your daily Vitamin C needs per pepper! Vitamin C is one of the best nutrients to consume in abundance if you want more youthful and radiant skin. One reason why is because Vitamin C is water soluble, it’s quickly depleted out of the body so eating a variety of sources of Vitamin C-rich foods each day is optimal.
Red peppers aren’t only a great source of Vitamin C, but they’re also low in sugar and easy on your blood sugar levels. This will improve your overall hormone function and reduce the signs of aging and breakouts since it reduces cortisol and insulin levels in the body.
Last but not least, let’s talk about pineapple! This tropical fruit gets a bad reputation for being high in sugar, but it’s actually lower in sugar per serving than apples or oranges. One cup of pineapple has 100% of your daily Vitamin C needs and it’s a great source of two minerals that improve the look of your skin: manganese and potassium.
Pineapple is also high in an important digestive enzyme known as bromelain which breaks down proteins in the body and fights inflammation. Finally, it’s also a great gut-friendly food so it’s perfect if you suffer from nausea, bloating, and irregularity which can lead to drab and acne-prone skin.
For more skin-boosting tips and ways to reduce the signs of aging through your diet, check out these miracle foods for glowing skin so you can start eating your way to more youthful and radiant you in no time!
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