Most of us have a general idea of what healthy foods we should eat if we want glowing skin. But not all of those foods taste great, and not all of them are quick or easy to make.
For those that are juggling multiple responsibilities and barely have time for themselves (you go through dry shampoos quicker than actual shampoos), these simple and quick foods are not only great for your body, but will give you healthy glowing skin too!
Nutrients we need for healthy skin
Before diving into the healthy foods, let’s find out which nutrients specifically offer skin health benefits:
- Healthy Fats – Fatty acids are an essential component of our skin, and can be heavily influenced by our diet. If we don’t get enough healthy fats, our skin can get dry and wrinkled.1
- Protein – It’s broken down into amino acids into our body, which can then be used to create the proteins our body needs2. Collagen, one of the most talked about component of our skin, is one of these proteins!
- Vitamin A – We know it as retinol in topical skincare but it’s also an essential vitamin for our overall health. Too little and you’ll start noticing rough dry skin3.
- Vitamin C – A powerful antioxidant that’s just as important applied topically as it is to ingest orally. It’s also crucial in the collagen building process, so if you want firm bouncy skin, vitamin c is a must4.
- Vitamin E – Less talked about than A or C, but an equally important antioxidant and anti-inflammatory nutrient. When taken together with vitamin C, it can help protect the skin against UV damage5.
- Flavonoids – These are antioxidant compounds found in fruits and plants. While the specific function may differ when taken orally, they’re still extremely beneficial to our overall and skin health6.
- Fiber – There’s no arguing that fiber is great for our digestive system and helps feed the healthy bacteria in our gut. But there’s been increasing studies on the gut-skin connection, that a healthy gut microbiome is correlated with improvements in skin conditions like acne and psoriasis7.
My personal picks
All the above items can be found in your local grocery store, on Amazon, or iHerb, and you can’t go wrong with any reputable brands. For those who are curious, here’s what I personally have in my kitchen:
A balanced diet is key
While the above foods are quick and easy to incorportate into our diet, they’re definitely not the only options. Enjoying a wide variety of fruits, vegetables, whole grains, and quality protein is essential to our overall wellbeing. It’s not always easy though, so hopefully these 7 options make getting to that balanced diet a little easier.
As with any food or supplements, it never hurts to discuss dietary changes with your doctor, especially if you’re taking medications. For example the vitamin K in barley grass powder can intefere with blood thinners while goji berries can interact with diabetics medication12.
Hope you found this article helpful, and let me know which easy foods you regularly incorporate into your diet!
To keep my content accurate and trustworthy, I rely on peer-reviewed studies, articles from reputable academic institutions, and quotes from certified healthcare professionals to back my claims. No woo-woo clickbait nonsense here!
“Essential Fatty Acids and Skin Health.” Linus Pauling Institute, 7 Nov. 2016, lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids.
Noguchi, Ayako, and David Djerassi. “Amino Acids and Peptides: Building Blocks for Skin Proteins.” Nutritional Cosmetics, 2009, pp. 287–317, https://doi.org/10.1016/b978-0-8155-2029-0.50022-3.
Jacques, Jacqueline. NLOSS North London Obesity Surgery Service about Vitamin a and Vitamin a Deficiency What Does Vitamin a Do? 2010, www.whittington.nhs.uk/document.ashx?id=1958.
“Vitamin c and Skin Health.” Linus Pauling Institute, 7 Nov. 2016, lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C.
“Vitamin E and Skin Health.” Linus Pauling Institute, 7 Nov. 2016, lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E.
“Flavonoids and Skin Health.” Linus Pauling Institute, 7 Nov. 2016, lpi.oregonstate.edu/mic/health-disease/skin-health/flavonoids.
Salem, Iman, et al. “The Gut Microbiome as a Major Regulator of the Gut-Skin Axis.” Frontiers in Microbiology, vol. 9, July 2018, https://doi.org/10.3389/fmicb.2018.01459.
Bouzari, Ali, et al. “Mineral, Fiber, and Total Phenolic Retention in Eight Fruits and Vegetables: A Comparison of Refrigerated and Frozen Storage.” Journal of Agricultural and Food Chemistry, vol. 63, no. 3, Jan. 2015, pp. 951–56, https://doi.org/10.1021/jf504890k.
Bucheli, Peter, et al. “Biomolecular and Clinical Aspects of Chinese Wolfberry.” Nih.gov, CRC Press/Taylor & Francis, 2021, www.ncbi.nlm.nih.gov/books/NBK92756/.
Heinrich, Ulrike, et al. “Green Tea Polyphenols Provide Photoprotection, Increase Microcirculation, and Modulate Skin Properties of Women.” The Journal of Nutrition, vol. 141, no. 6, Apr. 2011, pp. 1202–8, https://doi.org/10.3945/jn.110.136465.
Zeng, Yawen, et al. “Preventive and Therapeutic Role of Functional Ingredients of Barley Grass for Chronic Diseases in Human Beings.” Oxidative Medicine and Cellular Longevity, vol. 2018, 2018, pp. 1–15, https://doi.org/10.1155/2018/3232080.
DiNicolantonio, James J., et al. “The Health Benefits of Vitamin K.” Open Heart, vol. 2, no. 1, Oct. 2015, p. e000300, https://doi.org/10.1136/openhrt-2015-000300.