Once I hit 35, I went through a stage where maintaining clear skin became difficult. My hormones had shifted. My stress had increased, but overall my eating habits had become less disciplined. At first I turned to products to solve the problem. There were plenty that promised to keep my skin healthy and glowing. Then I realized the best solution was not always found at Sephora or Ulta Beauty. Eating healthy foods and lots of hydration helped me get the beautiful skin I had been missing. Seems too simple? Let’s take a look at nutrients and vitamins we need to help protect our skin and some of the best foods for clear skin that include them.
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Contents
Omega-3 Fatty Acids
Fight inflammation, dryness, wrinkles and acne
| Foods (serving size) | Omega-3 Fatty Acids (mg/serving) |
|---|---|
| Wild Salmon (6 oz) | 1,774 |
| Anchovy (2 oz) | 1,165 |
| Atlantic Mackerel (3.1 oz) | 1,059 |
| Sardines (3.75 oz) | 903 |
| Albacore Tuna (3 oz) | 733 |
| Snapper (6 oz) | 546 |
| Walnuts (1 oz – 14 halves) | 2,570 |
| Flax Seeds (1 tbsp – ground) | 1,600 |
| Chia Seeds (1 oz) | 5,050 |
| Hemp Seeds (3 tbsp) | 2,600 |
Omega-3 fatty acids are essential for maintaining healthy skin. These fatty acids provide a ton of benefits. They have anti-inflammatory properties, reduce dryness and wrinkles, and can even help prevent and clear up acne breakouts. Some of the best sources of omega-3s include fish such as salmon, mackerel, herring, sardines, tuna and trout; walnuts; flax seeds; chia seeds; and hemp seeds. Between my regular sushi nights and how quickly I cook these foods at home after a busy day, they have become one of the best sources for protein for my diet.
Vitamin A
Healthy cell growth and repair damaged skin cells
Vitamin A promotes healthy cell growth and repairs damaged cells in the body including those on your skin. It also helps to protect against sun damage by increasing cell turnover rate which creates healthier new cells for clearer skin faster than normal. Great sources of vitamin A include carrots, sweet potatoes, kale, spinach, cantaloupe, apricots, and mangos.
Vitamins C & E
Protect skin from exposure to UV rays and pollution
Antioxidants like vitamins C & E are essential for protecting our skin from environmental damage caused by exposure to UV rays from the sun or other sources of pollution. They also help fight free radicals which can cause premature aging in our skin. Foods rich in antioxidants include dark leafy greens like spinach or kale; colorful fruits such as blueberries, pomegranates or strawberries; cruciferous vegetables like broccoli or Brussel sprouts; beans such as chickpeas or lentils; nuts like walnuts or almonds; and green tea.
By incorporating these nutrient-rich foods into your diet you will be able to reap the rewards with clearer looking skin! I make fish, kale, blueberries, spinach, and green tea pretty consistent in my diet. Eating a balanced diet full of fresh fruits & vegetables along with omega-3s & antioxidants will help keep your skin looking its best without relying on expensive creams or lotions that may not produce any results at all. Let’s not forget to drink plenty of water and avoid soda and sugary drinks. So don’t wait any longer – start eating healthier today! You’ll be glad you did!