Gorgeous, glimmering, supple skin? Yes please. Wouldn’t it be nice if there was some way to capture summertime radiance without baking in the sun for hours or spending a small fortune on assorted lotions, creams and serums? Oh wait, there is. And the best part is you can enjoy tasty foods while you nourish your skin-and the rest of your body-at the same time.
It seems like that old saying of true beauty starts from within is absolutely true in this case. That’s because your skin thrives with nutrients like vitamins A, B, C, E, K (basically the whole alphabet), collagen, fatty acids and more. And because it’s difficult-if not impossible-to find a magic lotion with all of these ingredients, why not go straight to the source instead?
Sheila Warren, RN, GMC’s Wellness Navigator, shares the key skin-loving nutrients you should be eating (and what foods you can find them in).
1. Antioxidants (aka: vitamins C & E, plus Selenium): If pesky free radicals are your skin’s top enemy, then antioxidants are basically superheroes. That’s because antioxidants help to protect your skin from damage, toxins and aging factors.
To keep everything from wrinkles and dry skin to hyperpigmentation at bay, stock up on: blueberries, green tea (it’s most potent when hot), citrus fruits, spinach and sweet potatoes.
2. Vitamin A (aka: beta-carotene, retinol): While you’ve probably heard of retinol as one of the most popular anti-aging ingredients in lotion, you may not know that it’s also something you can eat. Well, sort of. Beta-carotene, which the body converts into retinol, helps your skin with skin cell turnover and renewal, as well as luminosity.
To keep your complexion clear and your glow game strong, make sure to eat: carrots, bell peppers, blueberries, apricots and sweet potatoes.
3. Fatty Acids (aka: Omega-3, 6 and 9 Fatty Acids): You’ve likely heard the most about omega-3 fatty acids, but omega-6 and 9 fatty acids are no slouches, either. Omega fatty acids can help with everything from lowering cholesterol and reducing joint pain to helping strengthen and hydrate your skin, as well as fight off inflammation.
To give your skin that youthful, dewy look, enjoy: tuna, avocados, salmon, walnuts and safflower oil.
4. Collagen: As the most abundant protein in your body, collagen is essential for muscles, bones, digestion, skin and more. Unfortunately, though, as we age collagen production continues to slow down (womp, womp) and eating sugary foods doesn’t help either.
To help give your skin a boost of elasticity and plumpness, try bone broth-which may sound weird, but it’s full of collagen.
Summer-proof your skin. Now that you have a menu fit for goddess-level skin, let’s not forget the importance of healthy habits, like washing your face, using a balanced lotion and staying hydrated. However, despite your best efforts to have a normal skin routine and eat all the blueberries and sweet potatoes you can, if you’re still having trouble (bug bites, sunburn, dermatitis_etc., or all of the above) ask an expert for help.
Whether you’re in search of medical information, preventative care or recommendations for diagnostics and treatment, GMC’s Wellness Navigator is there to offer support at every stage of your health journey. Remember, there is no health concern too small.