Healthy Eating for Healthy Skin

April 5, 2016

Tips to nourish your skin from the inside out! 



Most of the research on skin health still relates to sun exposure and cancer risk. However, there is a growing body of evidence to support antioxidant rich foods for protecting your skin! Our skin is the largest organ in the body and requires nutrients just like the rest of your body in order to maintain health. Skin is our first line of defense and also has been thought of as the gateway into our bodies. A few tips to nourish your skin from the inside, out!


Plan Protein

Dietary Protein breaks down into Amino Acids, which are the building blocks for every cell in our body, including the skin, nails and hair. Specific Amino Acids form collagen, which is what is in charge of holding the skin together. It makes our skin strong and elastic. Many Americans miss protein in the morning and over consume it at night. Try adding protein to breakfast with a plain Greek Yogurt, Hardboiled Egg or Nuts!


Eat Your Colors

Today we have access to more variety in our food supply than ever before. Specifically, colorful fruits and vegetables that people did not have access to years ago are now for sale in stores all year long. Blueberries and blackberries pack vitamin C, that helps reduce damage to skin cells from free radicals. Yellow and orange fruits and vegetables have high levels of vitamin A, which can actually help reduce wrinkles and repair skin tissue! Specifically, sweet potatoes, carrots and oranges are great sources. Zinc, copper and selenium are also very important for skin health are often supplemented in burn patients. 


Get the Good Fats

Specifically, Olive Oil was shown to reduce signs of aging in a population that consumed more than 2 tsp per day compared to those that consumed less than 1 tsp per day. The Mono Unsaturated Fats like those found in Olive Oil and also the Omega-3 fats found in Salmon help keep the skin hydrated and more elastic. Avocados have even been found to help enhance complexion.  Also, Sunflower Seeds, a great source of good fats and vitamin E help protect the skin from the sun.


Ditch the Sugars

We’ve all heard it, but let’s look closer: the average yogurt on the market today contains 30 grams of sugar! Be careful if you think you’re choosing wisely with a yogurt at breakfast. Higher levels of sugar intake have been linked with reduced insulin sensitivity, which alters many other hormones that control glands within the skin. Just avoiding candy and soda won’t ensure your diet isn’t filled with tons of processed carbohydrates.


Sure we can’t stop aging, but we can delay it with Super foods! 

The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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