Eat Your Way to Better Skin
ORIGINAL CONTENT BY HOLY RAW & NATIVE NECTAR BOTANICALS | CURATED BY COCO & CURL
IMAGE BY JENNÉ CLAIBORNE OF SWEETPOTATOSOUL
As much as we love green products for healthy skin, the Coco & Curl team's number one trick to a year-round glow is food. Why? "Even if you're using super fantasitcal products on your face, if you're deficient in vitamins and nutrients or your body isn't eliminating toxins properly, you won't see lasting results".
But we know the idea of logisticizing healthy skin meals may sound daunting compared to just spritzing your face with rose water.
So we've put together some tips our vendors, Holy Raw and Native Nectar Botanicals on how to easily build meals packed with a balance of skin-friendly nutrients. You may be surprised to find that you're already most of the way to healthy skin eating - and all it takes is enjoying a bit more of your favorite foods.
Which Nutrients Are Best for My Skin?
vitamin A | wound healing; helps to keep skin smooth and moist
natural sources: liver and fish oils, milk, eggs
beta-carotene | in the body it converts to vitamin A; aids cell production and maintenance
natural sources (veg alternatives to vitamin A sources): carrots, sweet potatoes, pumpkin
vitamin B complex (B vitamins 1, 2, 3, 5, 6, 7, 9, 12) | helps improve skin texture
natural sources : salmon (B 1-3, 5, 6, 12), spinach, kale and romaine lettuce (B 5, 6, 7, 9), liver (B 1-3, 5, 6, 7, 9, 12), nutritional and brewer's yeast (B 1-3, 5, 6, 9, 12)
vitamin C | necessary for formation of skin-strengthening collagen; sun protection; glow!
natural sources: oranges, blackcurrants, blueberries, broccoli, guava, kiwis, oranges, papaya, strawberries, sweet potatoes
vitamin D | promotes healthy cells; slows rate of cell division
natural sources: salmon, herring, sardines, cod liver oil, oysters, shrimp, egg yolks, mushrooms
vitamin E | helps form anti-inflammatory chemicals; offers sun protection
natural sources: almonds, avocado, hazelnuts, pine nuts, sunflower - and their oils
omega-3 (fatty acid) | critical for cell growth and cell membrane health; helps reduce inflammation, particularly related to eczema, rosacea and psoriasis
natural sources: fish, linseed, chia seeds, walnuts, rapeseed - and all their oils
selenium | promotes anti-inflammatory chemicals; aids protection against skin damage; works well alongside vitamins E and C
natural sources: fish, shellfish, eggs, brazil nuts, wheatgerm, tomatoes, broccoli
zinc | helps with wound healing; helps control skin inflammation
natural sources: fish, shellfish, lean red meat, poultry, wholegrains, nuts and seeds
If you have financial and physical access to herbs that aren't always easy to find in the grocery store, try:
burdock root | a good source of many vitamins, including C, B and E, zinc and various fatty acids. It can be used for chronic skin issues like acne, eczema, boils and sties. It is also an anti-inflammatory, diuretic, digestive stimulant, and liver tonic - all great for natural cleansing.
nettle leaves | contain a variety of nutrients, including vitamins A, B and C, as well as fatty acids and beta-carotene. It is rich in minerals to help hair growth and nourish skin and nails.
How Should I Incorporate Them into My Skincare Routine?
As Native Nectar Botanicals notes, it doesn't matter how many nutrients you put into your body if your digestive system isn't absorbing them properly. To help your body be able to benefit from the nutrients it receives in your diet, include probiotics like acidophilus and bifidus in your daily routine.
Another way to help your body process these nutrients with healthy measure is to avoid crash dieting. Consistency, moderation and sustainability are key, so if your daily meals are lacking in some of the foods and nutrients mentioned here - gradually add them into your daily menus, one meal at a time.
Finally, to maximize the benefits of all these tips - make sure to drink enough water throughout the day! Your skin and body will thank you in the long run.
Key information can be found in Holy Raw's article "Eat your Way Up to the Glow Up" and Native Nectar Botanicals' "Inside-Out Beauty: Fresh Spring Skin". Food and nutrient info was mainly sourced from BBC Good Food.