The Root of Radiant Skin Starts From Within

Your skin is a reflection of your overall health. What you put into your body affects your skin more than any face wash or cream. If you want healthy, glowing skin, you need to nourish it with healthy, natural foods.

Take Inventory of Your Diet

• Make a food journal for 1-2 weeks
• Record everything you eat and drink
• Identify patterns in your diet:
  • Are you eating a lot of processed foods?
  • Do you eat fried foods or foods high in sugar?
  • How often do you eat fruits and vegetables?

Taking a closer look at what you're putting into your body will reveal whether your diet supports radiant skin or contributes to acne and other skin issues. The foundation of healthy skin is a diet filled with fresh, natural foods.

Load Up On Nutrients for Clear Skin

• Eat the rainbow - fill your diet with a variety of colorful fruits and vegetables to get a diversity of vitamins, minerals and antioxidants
• Aim for at least 2-3 servings of fruit and 3-5 servings of veggies per day
• Get enough protein from fish, poultry, beans, nuts and seeds
• Choose whole grains like brown rice, oats and quinoa over refined grains
• Stay hydrated by drinking plenty of water
• Limit sugary foods and beverages that can promote inflammation
• Avoid heavily processed foods which lack nutrients

Feeding your skin the nutrients it craves will help minimize acne breakouts, improve skin tone and texture, and give you a healthy glow. Aim to get a balance of lean proteins, healthy fats, complex carbs, and fruits and veggies.

The Best Foods for Flawless Skin

Fruits and Vegetables

• Berries - high in antioxidants to protect skin from damage.
• Leafy greens - packed with skin-enhancing vitamins like A, C and E.
• Carrots and sweet potatoes - rich in beta-carotene to promote skin cell turnover.
• Broccoli - contains sulforaphane which fights skin inflammation.
• Tomatoes - lycopene protects skin from sun damage.

Healthy Fats

• Avocados - loaded with antioxidants and healthy fats for hydrated skin.
• Nuts and seeds - provide essential fatty acids.
• Olive oil - contains antioxidant polyphenols.

Lean Protein

• Fish - especially salmon, contains anti-inflammatory omega-3s.
• Eggs - a source of biotin which is key for skin health.
• Legumes - offer zinc for wound healing.

Whole Grains

• Oats - have antioxidant and anti-inflammatory properties.
• Brown rice - contains manganese which is essential for collagen production.
• Quinoa - rich in protein for skin cell regeneration.

Fueling your body with nutrient-dense foods high in antioxidants and essential vitamins and minerals will give you a healthy glow from the inside out.

Lifestyle Changes for Clearer Skin

In addition to your diet, other lifestyle factors affect the health and appearance of your skin. Make these adjustments for optimal skin health:

Get Enough Sleep

• Aim for 7-9 hours per night
• Lack of sleep increases inflammation and stress hormones
• Sleep allows cell turnover and regeneration

Manage Stress Levels

• Chronic stress increases cortisol which can trigger acne
• Make time for relaxing activities - yoga, reading, baths
• Try meditating, even 5 minutes daily

Stay Active

• Exercise boosts blood flow and oxygen to skin cells
• Aim for at least 30 minutes of activity per day
• Try hiking, cycling, swimming to get outdoors

Stop Smoking

• Smoking deprives skin of oxygen and nutrients
• Accelerates aging and wrinkles
• Damages collagen and elastin

Reducing stress, getting active, and quitting smoking along with proper sleep and diet will keep your skin looking its best.

Conclusion: Commit to Caring For Your Skin From Within

Achieving clear, glowing skin requires an inside-out approach. What you consume through your diet has a big impact on your skin health. Feed your skin plenty of antioxidants, healthy fats, lean proteins and anti-inflammatory foods like fruits, vegetables and whole grains. Pair your skin-nourishing diet with adequate sleep, exercise and stress management for the most radiant complexion. Committing to a healthy lifestyle will give you the flawless, blemish-free skin of your dreams.