Anti-aging serums, masks, and cleansers can aid in the fight to reduce fine lines. But following an anti-aging diet can give your skin a healthy and youthful glow from the inside out. “What you eat can have a big effect on your skin,” said Dr. Trevor Cates in her book Clean Skin from Within. “Our skin is our largest organ, and it provides an outward manifestation of our inner health. When our digestion, hormones, blood sugar, immune system, or other body systems are out of whack, this imbalance often shows up on our skin.”
A skincare routine that’s truly complete, considers what you’re consuming along with what you use on your skin. If you’re only addressing the issue topically, you could be preventing your complexion from reaching its fullest potential.
So, what should you be eating to give our skin an internal boost?
Eat foods rich in antioxidants.
Although there is no conclusive proof that antioxidants keep skin from aging, these foods will knock out free radicals that damage skin. Antioxidant-rich foods can also give us a healthier, glowing complexion. There’s no substitute for getting nutrients through food. The body absorbs them far better than in supplement form. Grab yourself some broccoli, spinach, tomatoes, kiwi or berries, and enjoy the rich levels of antioxidants these bring.
Limit refined carbohydrates.
Foods that are white in color like pasta, sugar (my Achilles heel), and products made with white flour can cause a spike in blood sugar and increase wrinkles and saggy skin. Try foods made with 100% whole grains.
Eat some grapes.
Grapes are high in resveratrol which is a powerful and natural age-fighter. Acai berries, pomegranates and goji berries contain resveratrol as well.
Limit your salt.
Sodium can cause puffiness, dries out the skin, and aggravates redness. So avoid foods high in salt such as chips, and pretzels as well as foods that may not seem salty like canned soups, processed meats and frozen dinners. Make a habit of reading labels--you will be surprised at how much salt has been added to our food supply.
Drink filtered water.
Avoid tap water which can contain heavy metals and chemicals. Be weary of bottled water as well, oftentimes it is no better than tap water.
Stock up on selenium.
Selenium is an antioxidant that works alongside others such as vitamins E an C and is essential to supporting the immune system. Studies suggest that it can help protect against skin cancer, age spots and sun damage. One way to boost your intake is to eat yummy Brazil nuts. Just four nuts will provide the recommended daily amount. Other sources are wheatgerm, tomatoes, and fish.
Eat enough vitamin E.
Vitamin E helps protect the skin from oxidative damage and supports skin health. You can consume vitamin E by adding almonds, avocado, pine nuts, sunflower, and corn oils into your diet.
Water, water, water, and some more water.
Our skin needs moisture to stay supple. Slight dehydration can cause your skin to look tired, dry, and slightly grey. Make it your goal to drink six to eight glasses of water a day. Getting eight glasses each day can be challenging. Try drinking herbal and caffeine-free teas like peppermint or chamomile.
Eat some fat.
Fats found in avocados, oily fish, nuts, and seeds provide essential fatty acids which act as a natural moisturizer for your skin. Consuming these fats will help keep skin supple and improve elasticity. They also contain a healthy dose of vitamin E which will help protect against free radical damage.
Zinc is involved in the normal functioning of the sebaceous glands in the skin and helps repair skin damage while keeping skin soft and hydrated. You can find this in fish, lean red meat, wholegrains, poultry, nuts, and seeds.
Remember, many of the best foods for healthy skin promotes a healthy you.