When it comes to skincare, we all know that Vitamin A applied topically helps reduce signs of aging, and Vitamin C brightens our face. But what would happen if we not only applied our vitamins but ate them too?
No, I’m not suggesting you eat your Vitamin C serum. I’m talking about getting your skin-loving nutrients through your food.
In this post, I’ll share which foods to eat to incorporate 6 skin-loving vitamins and nutrients into your diet so that you can glow from within.
Vitamin A is the hard-working gal you want on your team. She not only renews and repairs the skin cells you currently have, but she also replaces your old ones with sparkling brand-new ones. The end result: you have smooth, even and glowing skin.
To add to her list of talents, she also defends against UV damages to protect your skin from premature aging. Combine dietary vitamin A with suncreen, and you’re good to go.
How to add more Vitamin A to your meals
Add ½ cup of roasted butternut squash or sweet potatoes to your lunch and dinner.
Enjoy at least 1 cup of spinach or kale per day (in your smoothie, salad, or sautéed dish)
Snack on ¼ cup of pumpkin seeds, or toss it into your salad.
Vitamin C is the girl who keeps things tight, toned and bright around here. Firstly, she’s involved in the production of collagen and elastin, which are responsible for keeping your skin firm and supple. A lack of these two proteins will contribute to wrinkles and sagging skin.
Secondly, Vitamin C is a powerful antioxidant and protects your skin against premature aging caused by pollution, UV rays, and inflammatory foods.
Because she believes in building a powerful team to make your skin a better place, she also helps your body produce Vitamin E, which is another powerful antioxidant.
How to add more Vitamin C to your meals
Enjoy ½ plate of roasted Brussel sprouts as a side dish with your dinner.
Throw in ½ cup of strawberries in your morning smoothie.
Add ½ of sweet Bell pepper to your salad.
As stated above, Vitamin E acts as an antioxidant with her pal Vitamin C and prevents skin damages caused by pollution and other stressors.
She also keeps your skin and scalp moisturized. This not only ensures a dewy appearance but also protects your skin’s natural barrier and reduces irritation and redness.
How to add more Vitamin E to your meals
When you’re in the mood for a snack, munch on ¼ cup of almonds or ½ avocado.
Drizzle 1-2 tablespoon of olive oil on your grilled vegetables or salad to add flavor and Vitamin E.
Often overlooked, but just as essential as the other players on team “Toned Skin”, Selenium works with Vitamin C and Zinc to maintains skin’s elasticity. She’s also BFFs with Vitamin E as spend their time together flexing their antioxidant muscles and fighting off premature aging.
How to add more Selenium to your meals
Eat 1-2 Brazilian nuts per day (don’t eat more than that, since you only need a little bit of Selenium in your day. She’s small, but mighty).
Prepare some overnight oats using 1/4 cup of regular oats.
Omega-3 is like your responsible friend who puts off fires at wild parties and makes sure everyone stays hydrated. She fights inflammation in the body and on the skin caused by the environment and your food choices, and also strengthens the skin’s barrier by keeping it moisturized. Women with acne, eczema, rosacea, and psoriasis should become friends with Omega-3 ASAP.
How to add more Omega-3 to your meals
Add 1-2 tablespoon of chia seeds or ground flaxseed to your morning oats.
Sprinkle 1 tablespoon of hemp seeds over a salad for extra protein and Omega-3.
Choose omega-3 enriched eggs.
Eat a palm-sized portion of wild-caught salmon twice a week (fresh, frozen, or canned).
Just like Vitamin A, Zinc is a multi-tasker. Unfortunately, she’s often forgotten from people’s diets. But once they find out how great she is, they’ll be sprinkling her all over the place.
Zinc contributes to the production of collagen (remember, this helps keep your skin firm and supple) and aids in skin healing. She’s especially good for people struggling with acne as she helps regulate oil production (which can contribute to clogged pores), fights inflammation, and reduces redness.
How to add more Zinc to your meals
Add 1 tablespoon of chia seeds to your overnight oats, or to your bottle of water.
Munch on 1/3 cup of roasted chickpeas as a snack or add it to your salad for extra crunch (so much better than those stale croutons).
What day filled with skin-loving foods looks like:
Breakfast: Overnight oats topped with chia seeds, hemp seeds, blueberries, and pumpkin seeds
Lunch: Salad made with spinach, pumpkin seeds, chickpeas, bell peppers, tomatoes, avocado, hemp seeds, and quinoa. Drizzle with olive oil and lemon juice. Add omega-3 enriched eggs or smoked salmon if you eat meat.
Mid-day snack: ¼ cup of almonds and ½ cup of strawberries
Dinner: Wild-caught salmon with roasted sweet potatoes and Brussel sprouts.
Tip: bring one of these skin-loving meals at your next pot-luck party, and impress all your beauty-obsessed girlfriends by naming the benefits of each item. Or simply share this article with them.
Bon appétit and bon glow!
Note: Article originally published in Beautiesandco.com
Pictures from Unsplash.com