We’re back at it talking about all things regarding health and skin. Yes, we are obsessed with skin here at Prescribe Nutrition. Why? Because we’re in our thirties and that’s what happens from here on out folks. My mom [who it must be stated looks WAY younger than her years] has always said, “If you’re going to spend money on one thing, let it be on proper skin care.” In an effort to have that not equate to monthly botox and $500 night cream, and instead an investment in what we put into our bodies, today we’re diving into tips for glowing skin – foods that can dramatically change the health of of your skin.
Fish. My goodness fish and all its health benefits; fish is going to make us live forever isn’t it? You know what? Probably. Look at the Japanese, they average like 143 years or something close. You know what else? Gorgeous skin. The omega-3 fatty acids found in fish are proven to keep skin supple and moisturized – a deficiency can actually play a role in chronic dry skin. Additionally, an imbalance in omega-3 fatty acids can play a MAJOR role in flaring up acne and rosacea, while adding omega-3 fatty acids into the diet can dramatically improve those conditions, as well as overall inflammation. Finally, fish is super high in antioxidants and zinc – which is crucial in the world of skin. Zinc reduces inflammation, but what we really love about it is that it promotes skin renewal – so if you have things like acne scars, you want zinc in your life.
Can’t eat fish more than few times a week? Take a high quality omega-3 fish oil supplement! We trust most brands at WholeFoods and health food stores.
Avocado: Good news, avocado is on the list. As you know because we say it with annoying frequency, healthy fats are key for optimal health. Getting enough fats is important for keeping skin flexible and moisturized! Check out this study [ahem, the Japanese], that proves the benefits of healthy fats when it comes to aging/wrinkles. Avocados are rich in in vitamin E and in Vitamin C – which are also considered antioxidants and both crucial for skin health. They help you tolerate UV rays, promote collagen production and minerals, and overall just keep you hella youthful.
Matcha tea: You’ve heard about the matcha tea craze by now perhaps. If not, everyone’s doing it, even the newly evolved Brad Pitt [it’s fine you can just look at the pics]. What is matcha? In a nutshell, matcha is simply green tea where the leaves are ground into a powder – so instead of steeping leaves in tea, you’re actually consuming the whole leaf. It’s bright green, has a strong taste and is consumed traditionally in Japanese [I’m seeing a theme here…] matcha ceremonies. Increasingly more common out west, it’s hugely beneficial for skin! Why so? You know how green tea is high in antioxidants [which fights inflammation and aging]? Well matcha has been reported to have anywhere from 10x – 137x times the antioxidants than regular green tea. Basically when you drink matcha you actually decrease your age by one year with each cup [approximately]. Here’s a good breakdown of benefits and how to drink it.
Fermented foods: So we know that probiotics, which are found in fermented foods, help us keep the bacteria in our body in good balance. They keep bad bacteria and yeast in our digestive system in check. But you know what? The gut is often referred to as the “skin inside.” what happens in your gut can often show up on your largest organ, your skin. Your skin is a reflection of what is going on inside your body, so things like acne, eczema, rosacea and more are often intricately linked to gut health. To get probiotics in the system via diet, focus on things like fermented sauerkraut, miso, kimchi, kombucha, organic & plain kefir and yogurt [and non-dairy options as well!] Alternatively you can supplement probiotics for a more therapeutic approach. We talk more about the power of probiotics in our Prescribe 20 program…ps it’s free. Nutrition Stripped has an awesome breakdown on probiotics!
Red wine: You’re welcome. Wine is famous for containing the powerful antioxidant resveratrol. You may have actually seen the antioxidant in fancy skin creams. The skin has binding receptors for resveratrol and helps prevent the production of free radicals which helps slow down the aging process. Ok ok, so listen. There’s not enough evidence to state that the amount of resveratrol in one glass can keep you looking twenty. And obviously drinking in excess will only promote aging. So we’re not saying go out and buy a gallon jug for spa night, but we are saying if you’re drinking in moderation, red wine might just want to be your bev of choice.
So there you have it, if you’re looking for tips for glowing skin: food matters. These of course are only a handful of the ultra powerful superfoods for skin. Many of them live in the produce aisle so hit that section of the store hard. A diet focused on plenty of plants, nutrient dense proteins and fats and just good ol’ fashioned whole foods can dramatically change the appearance of your skin. Don’t believe us? Challenge yourself to 20 days committed to eating whole foods by signing up for Prescribe 20. It’s free, you can choose your start date – what do you have to lose?
There’s a common theme we saw with skin superfoods: traditional foods, used for centuries across different cultures, are as good for you today as they were back then. What you put in your body has a huge effect on your skin, so get yourself a salmon avocado salad, wash it down with a smidge of red wine, maybe sign up for Prescribe 20, and call it a night.