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Foods that are good for the environment are also good for our skin. We asked a celebrity nutritionist the top foods she recommends to her clients to get their skin glowing.
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Wanna change your skin? Change your diet. It’s age old advice that researchers, dermatologists, and nutritionists all agree on. According to celebrity dietician and nutritionist Kim Shapira M.S., R.D., the foods we eat are the building blocks of good skin. “Food is fuel, as well as information for your whole body, including your skin. When you eat foods that are rich in nutrients like antioxidants, fiber, omega-3’s and monounsaturated fats your skin often shows it,” she explains. Indulge in the right foods and you’ll boost your skin’s glow, fight signs of aging, and ensure your skin looks and feels smooth.
The same impacts are felt when we have a less than stellar diet too. “Lack of these nutrients leads to illness, breakouts and puffiness,” explains Kim. If your beauty goal is to wake up with glowing smooth skin, you’ll want to ensure your diet is laying the right foundation to meet your goals. “One of my six simple rules is to eat what you love and to make sure it loves you back. That includes your skin. If a food is making you feel bloated, tired, or reactive it may be affecting your glow.”
When you include antioxidants, vitamins, and minerals in your meals, you give your skin the tools it needs to stay young and vibrant. A balanced diet isn’t just good for your gut or waistline – it’s key to having beautiful, healthy skin too. To get the skinny on the exact foods we should be eating for a flawless complexion, we asked Kim to share her picks for the best foods for a glowing complexion.
The Role of Antioxidants in Protecting and Revitalizing Skin
To understand why certain foods are better for your skin than others, we’ll first deep dive into a powerful component that gives them their super power to support and improve our health. “Antioxidants are compounds found in food, especially plant-based foods like fruits and vegetables, and their main job is to help fight free radicals- unstable molecules that speed up skin aging and inflammation,” Kim explains. These natural compounds are found in many foods, mostly plant-based. They act like tiny shields that protect your skin from free radicals—unstable molecules that damage your cells. Think of free radicals as tiny attackers speeding up wrinkles, sagging, and uneven skin tone. Eating antioxidants helps neutralize these attackers, slowing down skin aging. They reduce oxidative stress, meaning your skin stays healthier longer.
Here are several of the top antioxidant-rich foods for skin health. Although, it should be noted that this is simply a snap-shot. Antioxidants are found in a host of plant-based foods- broccoli, pears, papaya, tomatoes, cabbage, pumpkin, and even spices like cinnamon and oregano. Wondering if the foods you’re eating are full of antioxidants. As a rule of thumb the more color, the more antioxidants. So reach out for those colorful fruits, veggies, and beans!
- Berries (blueberries, strawberries): Packed with vitamin C and flavonoids, berries fight inflammation and boost collagen.
- Dark leafy greens (spinach, collards greens): Packed with vitamin K load up on dark greens to prevent inflammation.
- Legumes (black beans, kidney beans): Load up on beans to Improve blood sugar levels and control blood fat.
- Nuts (almonds, walnuts): These are full of healthy fats and vitamin E, which heal and hydrate tired skin.
- Dark chocolate and cocoa: Rich in antioxidants, it protects skin from UV damage when eaten in moderation.
- Green tea and herbal teas: Powerful antioxidants called catechins help combat signs of aging and improve skin elasticity.
Research shows that antioxidants can slow skin aging by protecting against sun damage and pollution. Studies also prove that diets high in antioxidants delay wrinkles and maintain skin softness. Experts agree: antioxidant-rich foods should be a staple for youthful skin. They’re natural, safe, and effective ways to keep your skin healthy from the inside out.
Vitamins Essential for Healthy, Glowing Skin
Similar to how antioxidants protect our health and improve our skin’s appearance, vitamins are equally essential components of food that help our bodies function at optimal performance. When it comes to our skin, these substances protect, restore, and heal our skin resulting in that smooth glowing appearance we all crave.
- Vitamin C: Encourages collagen production and brightens your skin. It’s also an antioxidant that shields you from environmental harm. Bell peppers, tomatoes, and oranges are great sources.
- Vitamin E: Helps repair skin damage, keeps skin moist, and protects against sunburns. Load up on nuts, seeds, and grapes to get a healthy dose of this vitamin.
- Vitamin A: Supports cell renewal, reducing fine lines and giving your skin a smooth, youthful look. Carrots, sweet potatoes, and dark leafy greens are great sources.
- B-vitamins: Help manage stress and hydrate skin. They’re essential for maintaining elasticity and softness. Legumes and leafy greens are great sources.
- Vitamin K: Get rid of dark circles around your eyes with this vitamin that strengthens blood vessels and repairs damaged skin. You’ll find this vitamin in dark leafy greens like collards and kale and blueberries.
Have you heard of the rainbow diet? When you sit down to eat, ensure that your plate is a colorful representation of fruits, vegetables, and legumes. Consuming a variety of colorful fruits and vegetables will cover your vitamin needs. If your diet lacks certain nutrients, consider talking to a doctor about supplements. Just remember, getting vitamins from food is best—it’s safer and more effective.
Minerals for Skin Repair and Maintenance
Last, but not least, minerals are another component of fresh foods that are crucial for our body’s function and the health of our skin. They strengthen, stabilize, and even provide oxygen to our body. They’re important for cell growth. And, when we eat the right foods we’re ensuring that our body is getting the mineral it needs for optimal health and that healthy glow. Here are a few key minerals and foods you can enjoy to indulge in them.
- Zinc: Helps wounds heal fast, reduces inflammation, and controls oil production. Pumpkin seeds and oats are good sources.
- Selenium: Protects skin from UV rays, acting as an antioxidant. Brazil nuts and mushrooms can provide your body with a healthy dose of this mineral.
- Magnesium: Keeps skin elastic and reduces redness and puffiness. Considering how nutrient dense leafy greens are, it’s no wonder that they’re also packed with this mineral.
- Iron: Ensures your skin gets enough oxygen, which makes it look bright and energetic. Leafy greens and legumes like lentils are stars when it comes to getting enough iron.
- Calcium: This mineral regulates skin cells turnover and strengthens the skin’s barrier. Seeds like chia and sesame and leafy greens like bok choy, seaweed, and collards are all good sources.
To ensure that your body is absorbing the nutrients it needs par foods together. Pair iron-rich foods like leafy greens with vitamin C rich foods limes in a homemade dressing, to boost absorption. Also, avoid excess caffeine and processed snacks, as they can block minerals from working effectively. Focus on whole foods for the best results.
When To Expect Results
All good things take time. Eating a salad with dark leafy greens may not necessarily change your skin’s appearance overnight. But, enjoy a salad for lunch every day for a month, and you’ll notice results. “Skin turnover takes anywhere from 28 to 40 days so that’s when you might just start to notice noticeable changes such as more radiance, less puffiness and even fewer breakouts,” Kim explains.
The biggest changes in our appearance happen when we consistently make healthy choices for our body and skin . “The internal change happens faster when you’re hydrating properly, sleeping 7+ hours and reducing foods that don’t love you back your body immediately reduces inflammation,” she says. “That begins to show up in your skin so if you’re following my six simple rules, especially rule five on hydration and roll six on sleep you’re probably already glowing by week two.”
13 Immune Boosting Foods To Eat Now According To A Nutritionist
These days, you almost can’t talk about healthy foods without talking about supplements. We’re constantly bombarded by powders, pills, and gummies for antioxidants, minerals, and even improved skin health, but do they work? “Of course they can help but they’re not always the fix: supplements work best when they’re supporting a solid foundation, not replacing it,” Kim explains. She also stresses that the best foundation is hydration, sleep, movement, and eating with intention. “Where the real magic happens but if you are low in nutrients, like zinc or vitamin D or omega-3 the right supplement will give your skin a boost, but if you can start with food.”
Practical Tips for Incorporating Skin-Healthy Foods into Your Diet
“Keep it simple!” Kim’s number one tip for eating healthy, even when you have a busy lifestyle, is all about simplicity. “Health is about consistency not perfection.” To easily embrace a healthy lifestyle, Kim offers a few easy tips to follow to ensure that eating healthy is accessible, simple, and enjoyable.
- Keep easy proteins like hard, boiled eggs or rotisserie chicken on hand.
- Prep a few roasted vegetables at the start of your week and toss leftovers into bowls and wraps to build fast, balanced meals that are satisfying.
- Keep water in your bag and on your nightstand and on your kitchen counter readily available.
- Practice eating without distraction even if you only have 10 minutes being present helps you notice your fullness, enjoy your food and give your body the break it deserves.
Eating a variety of whole foods and balancing indulgence will have big long-term benefits for your health and skin. And if you enjoy a tub of ice cream or a few drinks, don’t stress. Don’t stress. “If you’re eating, mostly nutrient, dense foods, hydrating, sleeping, and moving your body and turning into your hunger that’s more than enough to see real benefits,” Kim states. “My approach to food is to never feel guilt. It’s about learning to trust your body and give it what it needs 80 to 90% of the time.”
Your skin reflects what you eat. Focusing on a diet loaded with antioxidants, vitamins, and minerals keeps your skin firm, bright, and youthful. Simple choices like adding berries, leafy greens, and nuts to meals can make a huge difference. Over time, consistent healthy eating transforms your skin, making it look radiant and feel smooth.
