Healthy skin requires hydrating omega-3 fatty acids, B vitamins for collagen and elastin production, and trace minerals for repair, protection, and cell regeneration. At beWELL, helping our clients maintain red carpet-ready skin is a science that requires them to incorporate certain foods into their regular eating routine. While you might not have a palate for oysters and sardines right now, baking them or mixing them into olive tapenade might just do the trick.
Scroll through to see what should be on your plate!
These canned goodies are the ocean’s gift to your skin. Loaded with vitamin B12 for cell regeneration and selenium, which protects your skin from sun damage, these small bites are powerful antioxidants. And packed with phosphorus, omega-3 fatty acids, protein, and vitamin D, they help hydrate and plump from the inside out. They’re also a good source of calcium, niacin, copper, vitamin B2, and choline. Choline is a member of the B vitamin family and useful in the fatty portions of cell membrane’s production. B vitamins are essential for healthy skin and also responsible for the production of energy, collagen, and elastin. You could say that a can of sardines a day will keep the plastic surgeon away.
Omega-3 fatty acids, vitamin C, and calcium are all wrapped up in these small shells. Recent studies suggest an omega-3 deficiency may contribute to chronic acne, and that one serving (eight oysters) will deliver your daily need of 1000mg. A beauty bonus: Zinc in oysters also keeps your nails, hair, and eyes healthy.
Like sardines and oysters, wild salmon is one of the best food sources for omega-3 fatty acids and protein. This fish is also known for its vitamin D and selenium, a mineral that protects the skin from the sun's harmful UV rays.
This anti-inflammatory veggie is chock-full of antioxidants, vitamins A and C, fiber, and calcium. What’s more, the beta-carotene delivers a youthful glow and neutralizes free radicals—not to mention, per calorie, kale has more iron than beef. Chop up kale for a summer salad, sauté in olive oil for a tasty side dish, or add a little to your morning #bewellsmoothie.
This leafy green is loaded with lutein, which will keep your eyes sparkling for the camera! Spinach is also a good source of omega-3s, potassium, calcium, iron, magnesium, and vitamins B, C, and E. Kale and spinach aren’t your thing? All leafy greens contain folate, which is a powerful nutrient used in DNA repair.
Packed with antioxidants, wild blueberries are also a great source of vitamin A, known to normalize oil production. Throw some blueberries in your chia seed pudding for a protein-packed breakfast, or add them to a spinach salad for lunch. Wild blueberries will be darker and smaller than cultivated blueberries.
Rich in vitamin C, this citrus fruit will help your body purge excess water weight and balance the sodium and potassium levels in your cells. Add a slice of lemon to a mug of warm water in the morning to encourage digestion, or squeeze onto your salad when dining out.
Known for supporting liver and kidney functions, parsley acts as a metabolism booster while removing toxins. Add it to your daily green juice or sprinkle the milder flat-leaf version on a salad.
Cilantro is rich in antioxidants that prevent damage from free radicals and help the body purge "heavy metals" consumed in non-organic foods. Grow your own easily at home and add to rice, salads, salsas, and dips.
Are you sick of almonds yet? Good, because one 200-calorie serving of walnuts has 2776mg of omega-3s and is a great source of protein and copper, a mineral that boosts collagen production. A small bag of walnuts makes for a perfect afternoon snack or post-gym protein punch.
Slather it on the skin or suck down a spoonful and glow! It’s antibacterial and antifungal, too, which is beneficial for maintaining clear skin.
Will you be adding sardines, oysters, or any of these other skin foods to your grocery list? Tell us below and be sure to keep up with @bewellbykelly on Twitter for more healthy eating ideas and tips!
Be Well. Be Beautiful. Be YOU!