It’s no secret that what we put in our body impacts how it looks and behaves on the outside — our skin included. So what if there was a youthful skin diet we could tap into to hack glowing skin from within?
Good news alert: There is! Some skin-loving foods can boost your health and give your skin a glow-up without ever having to break a sweat. No extra skincare steps, pricey products, or wasted counter space necessary!
How’s that for #lazygirlskincare?
Not sure which complexion-boosting treats you should be adding to your grocery list? Don’t worry, I’ve got you covered. 😉
Today, I’m spilling the deets on our go-to youthful skin diet menu — so you can start feasting your way to better skin!
The Science Behind a Youthful Skin Diet
Our skin is the largest organ in our body, and if you don’t think it requires the right nutrition to function properly, think again.
From vitamins and minerals to antioxidants and fatty acids, our complexions rely heavily on certain nutrients to maintain their structure, protect against environmental damage, and keep us looking healthy, radiant, and glowier than ever.
By consuming a varied and balanced diet rich in skin-boosting nutrients, we can level up the health and appearance of our skin from the inside out. And since skin renews itself about every 28 to 42 days, you can see improvements in just a month with the right food for glowing skin.
Hungry for a glow-up? Let’s see which delicious eats make up a youthful skin diet.
6 Holy Grail Youthful Skin Foods
Okay, sis, I know you're hyped to start eating your way to gorgeous, youthful skin.
But before you go on a grocery shopping spree, we’ve gotta get specific about which foods deserve a rightful spot on your next Shipt order.
Ready to get your glow on with skin-boosting yumminess? Let’s dig in!
1. Avocados
If there’s something we as a society can collectively agree on, it’s our love of avocados. So most of us are stoked to learn that when it comes to skin health, it turns out avocados are pretty magic.
In addition to tasting d*mn delicious, avocados are a hub of monounsaturated fats that support your body in tons of ways — especially your complexion. Getting enough of these “good fats” keeps your skin flexible, hydrated, and happy.
Avocados also contain compounds with some pretty cool benefits. For one, polyhydroxylated fatty alcohols (PFA) are shown to protect your skin from UVB-induced damage and inflammation. As a source of vitamins E and C, avocados also shield your complexion from oxidative stress, which can lead to premature aging.
So next time the kid throwing together your burrito asks if you’re sure about that extra guac, you know what to say.
2. Antioxidant-rich foods
In recent years, antioxidants have become a buzzword due to their many potential health benefits. But they’re part of our youthful skin diet for a good reason.
These potent compounds help protect the body against damage caused by free radicals, which can contribute to the development of various diseases and result in premature signs of aging.
By neutralizing free radicals and reducing inflammation, antioxidant-rich foods can help improve the health and appearance of your skin — giving your complexion a more radiant, youthful finish.
So which foods should you be munching on to get your antioxidant fix? Here are 7 antioxidant foods for glowing skin:
- Berries (strawberries, raspberries, blueberries, blackberries)
- Nuts (walnuts, almonds, pecans)
- Dark, leafy greens (spinach, kale, broccoli)
- Tomatoes
- Sweet potatoes
- Squash
- Citrus fruits (oranges, lemons, limes)
Pro tip: Eating a rainbow of colorful foods can help up your antioxidant intake and give your skin the natural glow-up you crave!
3. Extra virgin olive oil
If JLo says extra virgin olive oil is one of the best anti-aging foods for younger-looking skin, you better believe I’m stocking up.
While Jenny from the Block likes to lather it on, we found that a youthful skin diet rich in extra virgin olive oil is even more nourishing for your complexion.
That’s probably because extra virgin olive oil is one of the healthiest oils in the world. Getting the right amount in your diet has even been linked to reduced risk for developing chronic diseases, like heart disease, type 2 diabetes, metabolic syndrome, and certain cancers.
As for our complexions, the monounsaturated fats and antioxidants in extra virgin olive oil slow down signs of aging and keep our skin looking as glowy as the queen of the Bronx herself.
But not all olive oils are made equal — opt for cold-pressed extra virgin olive oil because it’s higher in antioxidants and less processed than other oils.
4. Pro- and Prebiotic-rich foods
Foods that heal your gut are the best foods for skin repair — that’s where pro- and prebiotics come in.
Probiotics are foods containing microorganisms (tiny little helpers) that take care of the “good” bacteria (normal microflora) in your body. And prebiotic foods, which are typically high in fiber, act as the fuel for all that “good” bacteria.
Not having enough of either can slow down digestion, throw your gut’s bacterial environment out of whack, and cause inflammation. And an inflamed gut means inflamed skin.
Pro- and prebiotics may also support the production of collagen and elastin, important proteins for maintaining skin structure and elasticity.
To get more probiotics into your diet, try incorporating more pickled and fermented foods, cheeses, and yogurts with live active cultures. Yum! For more prebiotics, reach for high-fiber sources like fruits, veggies, legumes, whole grains, and nuts.
Speaking of…
5. Nuts
Like avocados, nuts are packed with healthy fats. However, some that stand apart especially are walnuts, almonds, hazelnuts, flax seeds, and chia seeds.
Walnuts, in particular, are richer than most other nuts in omega-3 fatty acids. Omega-3 fatty acids are a type of polyunsaturated fat that has anti-inflammatory effects, helps boost collagen production, and protects your skin from environmental damage.
They’re also rich in zinc, an essential mineral that helps your skin function properly as a protective barrier. Zinc is also beneficial for ramping up healing, reducing acne scars and other types of skin wounds.
Remember those prebiotics we talked about? Many nuts, like almonds and pistachios, are rich in prebiotics that help support your digestive health, delivering a positive effect on your skin’s appearance.
So get a little nutty!
6. Dark chocolate or cocoa
You didn’t think my youthful skin diet wouldn’t include a little dessert, did you?
In addition to being super antioxidant-rich, dark chocolate is loaded with flavonoids. While it sounds like an entirely made-up word, flavonoids are actually plant compounds found in certain foods, like dark chocolate, grapes, wine, and tons more, boasting loads of benefits for your skin.
Applied topically, flavonoids nourish and heal your skin cells through various cellular pathways. When consumed, however, they actually have the power to reduce stress.
And we all know what stress does to our complexions, right?
So next time you need a little pick-me-up, remember that dark chocolate isn’t just good for the soul — it could be good for our skin, too. 😉
Who knew a glow-up tasted so good?
Nourishing your skin from the inside out is an important part of any skincare routine. From antioxidant-rich munchies to gut-healing yumminess, there are plenty of delectable options to feed your glow.
So go ahead and eat your way to happier, more radiant skin. ✨
But what if you want to get all these delicious skin benefits in two tasty AF daily bites?
To hack a glow-up from within every day, try ingestible skincare from embody. Your complexion (and taste buds) will thank you!