Foods Your Skin Will Love!

 

When we embark on our skincare journey, we often begin in the cosmetics aisle.  

We ask ourselves: 

“What’s the best cleanser for my skin type?”  

“How many face masks should I use per week?”  

“Should I consider a retinoid cream?” 

Though skincare products can certainly help the appearance of our skin, there are plenty of foods that decrease our skin’s aging process and keep our skin looking healthy and youthful.  

 

Let’s explore some you can easily incorporate into your diet! 

 

Avocado

 

This green, pear-shaped fruit is loaded with powerful nutrients known to nourish the skin!  

  • Full of monosaturated fats shown to reduce the risk of photoaging, the premature of skin caused by exposure to UV light (7) 
  • A good source of Vitamin E which helps prevent the formation of acne (1 
  • A rich source of vitamin C shown to delay signs of aging by relieving oxidative stress 

 

Our Suggestion: 

Add avocados to your salad, soups, a piece of toast or turn into a dip! There are so many ways to enjoy avocados.  

 

Tofu 

 

A soy-based food made from curdling soy milk and a good source of plant-based protein.  

  • Contains isoflavones, which can help protect your skin from UVB rays (5) 
  • Studies have shown that consuming isoflavones helped reduce fine wrinkles and improve skin elasticity in middle-aged and post-menopausal women (2,3) 

 

Our Suggestion: 

Enjoy scrambled tofu with veggies for breakfast or pan fry cubed tofu with teriyaki sauce with a side of sautéed rainbow chard and brown rice for lunch or dinner- your taste buds and skin will thank you!  

 

Bell Peppers 

 

This crunchy vegetable comes in different colors, ranging from yellow, green, orange to red and even purple. They are full of vitamins, minerals and antioxidants! 

  • Great source of beta carotene, which converts to vitamin A in the body 
  • Vitamin A & C: Fights skin cell damage to reduce wrinkles and signs of aging (6) 
  • Vitamin C: Supports collagen production to strengthen and firm up skin (6) 

 

Our Suggestion: 

Sliced, diced, raw or cooked- there are so many ways to eat bell peppers! My favorite is adding sliced sautéed bell peppers to fajitas or dipping them in hummus as a snack- yum!  

 

Broccoli 

 

Broccoli resembles a miniature tree but don’t be fooled by its size, this cruciferous veggie provides many health benefits and is a must to include in your diet for your skin!  

  • Boasts powerful antioxidants, vitamins A and C, to help fight oxidative stress on skin 
  • Contains sulforaphane (SFN), a compound that’s been shown to protect your skin from UVB ray damage (4) 

 

Our Suggestion: 

Add to your favorite soup or puree broccoli and turn into your soup! Or, roast with paprika or garlic salt with a drizzle of olive oil or add to your salad or pizza.  

 

Sweet Potato

 

This root veggie deserves the spotlight because it’s an antioxidant powerhouse full of fiber and other important nutrients, not to mention it’s sweet taste! 

  • One 1/2-cup of baked sweet potato contains enough beta carotene to provide more than six times the Daily Value of vitamin A (8) 
  • Gives your skin natural sunblock from being enriched with carotenoids (6) 
  • Vitamin A helps fights oxidative stress, which causes signs of aging 

 

Our Suggestion: 

Add to salads, eggs in the morning or even turn them into chips by baking thin slices of sweet potato sprinkled with paprika, salt and pepper in the oven and enjoy with hummus or avocado dip! 

 

 

 

 

References: 

  1. Abid, et al. (2016, Jul-Aug). Indian Dermatology Online Journal. 7(4): 311–315. DOI: 10.4103/2229-5178.185494 
  2. Arii,  et al. (2007, Feb.). Journal of Nutritional Science and Vitaminology (Tokyo). 53(1):57-62. DOI: 10.3177/jnsv.53.57 
  3. Baracat, Edmund, et al. (2009, Jun.). Clinics (Sao Paulo). 64(6): 505–510. DOI: 10.1590/S1807-59322009000600004 
  4. Dubois, Jacques, et al. (2016, Mar.). Journal of Cosmetic Dermatology. 15(1):72-7. https://pubmed.ncbi.nlm.nih.gov/26799467/ 
  5. Leyden, James. (2017, Sept.). Dermatol Ther (Heidelb). 7(3): 293–304. DOI: 10.1007/s13555-017-0185-2 
  6. Lu, Yuhun, et al. (2003, Nov.). Journal of Nutrition. 133(11 Suppl 1):3811S-3819S. 10.1093/jn/133.11.3811S 
  7. Makrantonaki, Evgenia. (2012, July 1). Dermato Endocrinology. 4(3): 298–307. DOI: 10.4161/derm.22876 
  8.  Nagata, Chisato, et al. (2010, May). British Journal of Nutrition. 103(10):1493-8. EPub (2010, Jan. 20). DOI: 10.1017/S0007114509993461