Skin-Friendly Foods

By Jackie Keller

There are a number of factors and foods that affect the look and feel of your skin. Dietary antioxidants help fight signs of aging and can prevent cellular damage from damaging UV rays. Essential oils and fatty acids are helpful in maintaining a soft and smooth complexion. Additionally, certain vitamins and minerals aid in the prevention of acne and wrinkles.

For example, omega-3 fatty acids have been shown to have anti-inflammatory properties that help lower risk of skin cancer and decrease redness and burning from UV damage. Foods high in omega-3s include salmon, sardines, flaxseed and walnuts. Additionally, plant-based omega-3s (chia seeds, walnuts, flaxseed) improve skin elasticity and help fight acne. Green tea has also been shown to decrease skin redness, blotchiness and discoloration associated with sunburns.

Vitamins E & C promote collagen growth, an important factor in wrinkles. High in vitamin E, sunflower seeds help protect the top layers of your skin and sunflower seed oil can be applied topically to lips and heels as a firming agent. Other foods that contain vitamin E are nuts, leafy vegetables, Our NutriFit farm produces organically grown vegetables, such as kale, spinach and collard greens that are high in these vitamins. We use these in the meals that we prepare for our clients! Also healthful are whole grains and avocados. You’ll find vitamin C in oranges, papayas, red bell peppers, kiwis, kale and strawberries. Bell peppers have also been known to fight crow’s feet and decrease sensitivity to the sun.

Foods high in zinc also aid in fighting wrinkles by improving skin elasticity and prevent acne – look for high levels of zinc in red meat, oysters, shellfish, lentils and eggs. Copper and magnesium are also important minerals for promoting collagen growth – for copper look to whole grains, legumes and cherries and magnesium try spinach, cashews, peanuts, soybeans and pimento & kidney beans. Dark chocolate (chocolate that is at least 70% cocoa) is also high in antioxidants and flavonols that firm and hydrate skin.

From: Jackie Keller, Founder – NutriFit, LLC