How Can You Eat Your Way To Flawless Skin?

We all know important nutrition is to maintain our health – it is the fuel that we use to function and the support we need to grow new cells and repair any damaged tissues. Here’s how you can eat your way to flawless skin.

Superfoods for Super Smooth Skin:

1. Antioxidants: antioxidants combat oxidative stress caused by free radicals, toxic molecules produced during normal oxygen metabolism within our cells. Antioxidants help maintain skin health by protecting against damage to the skin and preventing wrinkles from occurring.
   • Vitamin A
     • Protects against UV damage
     • Protects against infection by promoting cell turnover
     • Promotes cell production and growth
     • Helps restore skin elasticity
     • Foods high in Vitamin A are:
       • Sweet potatoes, oranges, carrots, cantaloupe, green leafy vegetables
   • Vitamin C 
     • Boosts your skin’s collagen production, maintaining the firmness of skin
     • Protects against UV damage
     • Decreases melanin production, to prevent age spots and hyperpigmentation conditions such as melasma
     • Promotes keratinocytes, a type of cell that produces keratin needed for strong skin, hair, and nails.
     • Promotes faster wound healing
     • Lessens wrinkle depth
     • Improves skin tone and smoothens skin
     • Foods high in Vitamin C:  red peppers, oranges, broccoli, pomegranate
   • Vitamin E
     • Reduces inflammatory chemicals following UV exposure
     • Slows melanin production, reducing aging spots
     • Protects against dehydration of the skin
     • Reduces the appearance of scars
     • Food sources: nuts, spinach, whole grains, olive oil, sunflower oil
2. B Vitamins 
   • B Vitamins function in:
     • Aids cell turnover and promotes collagen production
     • Improves wound healing
     • Hydrates the skin by stimulating mucus production in the skin as well as protects cells from water loss
     • Protects against skin irritations and conditions like rashes, eczema, dermatitis, etc
     • Enhances skin elasticity
     • B vitamins can also fight free radicals
     • Food sources: whole grains, eggs, meats, mushrooms, seafood, leafy green vegetables
3. Minerals
   • Calcium:
     • Promotes firmness and elasticity of the skin
   • Selenium
     • Powerful antioxidant that helps to protect against UV damage and strengthens the skin
     • Food sources: brazil nuts, seafood, animal products, sunflower seeds, eggs
   • Silica
     • Prevents premature aging
     • Silica is a main ingredient in collagen production
     • Food sources: whole grains, avocados, asparagus, spinach, root vegetables, strawberries
   • Zinc
     • Controls oil production of the skin and can regulate certain hormones that cause acne
     • Has antioxidant properties that protect against premature aging
     • Great for faster wound healing
     • Food sources of zinc: pumpkin seeds, lamb, beef, shellfish, organ meats
   • Copper
     • Promotes collagen production, enhancing skin elasticity
4. Omega 3’s
   • Help retain moisture in the skin and prevents wrinkles
   • Helps the skin stay smooth
   • Reduces inflammation, preventing inflammatory skin conditions (psoriasis, eczema, acne).
   • Protects against UV damage
   • Fatty fish like salmon, tuna, herring – buy wild caught only!
5. Hydrating foods 
   • Hydration keeps the skin looking smooth and young. Here are 5 hydrating foods that begin with the letter C!
     • Celery
     • Cilantro
     • Coconut water
     • Collagen (from bone broth)
     •  Cucumber

Hydration is just as important as your diet!

• Receiving nutrients and hydration from food is great, but it is absolutely essential to drink half your body weight in fluid ounces daily. Sufficient water intake flushes out toxins from your body and maintains a radiant looking skin.

Here’s to your health,
Dr. Yas