Healthy, nourished skin starts in the kitchen, and certain foods can help you get that radiant glow.

The health of our skin can have a big impact on our confidence and how we show up each day—but it can also give us clues about what’s going on inside our body and what nourishment it might need. If your skin is looking tired and dull, or if you are feeling frustrated with symptoms like breakouts, redness, dry skin, or rapid ageing, this can be your body’s way of saying you need to make some changes.

The choices we make each day impact the health of the skin cells that are born and nurtured below the surface, and they’ll eventually become the outer layer that we see. So, when we focus solely on topical creams, serums, lotions and potions, we miss an entire (and rather important) piece of the picture. Healthy, glowing skin really is an inside job, and nourishment matters.

While it’s important to eat in a way that includes a variety of whole, real foods – particularly an abundance of plants – here are five of my favourite foods for supporting radiant skin.

Avocados are rich in nourishing fats, fibre and a range of minerals – a truly nutrient-dense skin food. They’re a great source of vitamins C and E, which play an important role in protecting your skin from damage caused by the sun and other environmental factors.

Blackcurrants are rich in anthocyanins, potent antioxidants that help to protect against premature ageing. They’re also rich in vitamin C which is needed for collagen production, and the seeds contain a fatty acid that has anti-inflammatory properties. I love these so much that I included whole, ground blackcurrants in my Bio Blends Organic Daily Greens and Radiant Reds powder.

Brassica vegetables, which include broccoli, Brussels sprouts, cabbage, cauliflower and kale, contain substances that support liver detoxification pathways and healthy sex hormone metabolism—both of which are critical for clear skin. They’re also a great source of vitamin C, but be sure to avoid overcooking in order to preserve this important nutrient.

Pumpkin seeds are one of the richest plant-based sources of zinc, an essential nutrient for healthy skin, hair and nails. If your skin is prone to acne or you notice that cuts and lesions tend to heal slowly, you may benefit from increasing your intake of zinc.

Wild-caught salmon is one of the main dietary sources of the anti-inflammatory long-chain omega-3 fatty acids, which are highly nourishing for the skin. Other oily fish such as sardines are also a good source.

Incorporate these foods into a balanced diet full of whole foods, and you’ll know you’re giving your skin the nourishment it needs to attain a lasting, healthy glow.

drlibby.com