I think we can all agree, knowing what to eat is overwhelming. It's also important to know what foods we should avoid so we don't sabotage the hard work we're doing to age gracefully. To help out, I've compiled a checklist we can print and hang on our fridge or take to the grocery store when we shop.
Do I always eat healthy, no! No one does. But every time we stray, we can simply begin again. The goal is having shorter times before we get back on track - AND - keeping the intention behind our eating choices in balance.
If the intention behind making healthy eating choices is about achieving a better quality of life - versus shaming ourselves because we're not a size 2 - we're more likely to stick to our choices. The results will be a healthier body. And healthier eating choices will absolutely build healthier skin.
Let's feed our skin what it needs to be it's best! This list is a basic list and it is not meant to be medical advice or the final authority by any means. You can build on it based on your nutritional needs and preferences. And, if you have a medical condition, you should consult your physician before making any dietary changes.
Download My Healthy Skin Food Checklist
Foods to Avoid
Foods that aggravate skin conditions like acne, psoriasis, or eczema, and lead to faster aging of the skin need to be avoided. Poor eating habits can sabotage the results we want to achieve with skincare products and devices. Let's take a look at the food we need to avoid.
- Refined Grains - (includes white bread) Refined or simple carbs have most of the nutrients and fiber removed vs whole grains packed with nutrition and fiber. refined grains and simple carbs can lead to insulin spikes which in turn can lead to acne and skin inflammation, and gluten sensitivities can lead to all sorts of troublesome skin conditions.
- Sugary Beverages + Cereals + Chips + Cookies - These are void of nutrition and are bad for skin. Sugar causes cross-linking of collagen, resulting in stiffening and loss of elasticity of our skin. Skin glycation leads to skin with an orange peel look.
- Alcohol - Dehydrates skin which can result in crepey, thin skin, crows feet and lackluster looking skin.
- Meats with Nitrates or Nitrites - Includes deli meats. Carcinogens that damage the skin by causing inflammation and wrinkles.
- Whey Protein - Increases insulin-like growth factor 1 [a hormone], which stimulates the production of sebum. Choose plant-based protein instead.
- Milk and dairy can make acne worse in some (but not all) skin.
- Fried foods in toxic oils can cause excess oil production and other health issues.
Foods to Eat
These foods will nourish our skin with vitamins and minerals, reduce acne, provide antioxidant and anti-inflammatory benefits.
- Fatty fish rich in omega-3 fats, vitamin E, zinc (i.e. salmon, mackerel, herring). Will help heal psoriasis, dermatitis, acne, skin ulcers.
- Avocados contain healthy fat rich in vitamin E and vitamin C.
- Broccoli provides plant-based protein at 4.28 grams per 1 stalk, plus vitamin K and C. No wonder our Mom's made us eat it!
- Red Grapes - Resveratrol is an antioxidant that helps to maintain the health of the skin. Some think red wine is good but the alcohol in wine is not good for skin because it dehydrates skin.
- Green Tea has polyphenols, antioxidant, anti-inflammatory.
- Ginger - Helps inflammation like acne, psoriasis, or eczema.
- Nuts + Seeds - Skin loves the selenium and vitamin E in nuts and seeds.
- Tomatoes - Lycopene (also in red pepper, watermelon, and papaya) helps skin discoloration, texture changes, and fine lines and wrinkles
- Spinach and other Leafy Greens - Vitamin K (improves undereye circles), zinc, vitamin A, B, and omega-3 fats and zeaxanthin all skin-friendly.
This list is a place to start. If you are getting support from a dietician or nutritionist, make sure they are not working with an outdated version of the food pyramid. Check out what a modern food pyramid looks like HERE.
Feed your skin healthy food and you'll get even more benefits from your skincare products and devices.
Download My Healthy Skin Food Checklist
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