A Beginner’s Guide to Eating for Healthy Skin
Jane’s philosophy of Nutritional Skincare is all about eating good whole foods that support the balance of your gut microbiome. Most people don’t realize that good health and great skin begin in the gut. Many also don’t recognize that beauty is a holistic approach.
True beauty stems from what you put in your body, on your body, and around your body. It’s important to understand the language of our skin. If we listen carefully, it will tell us everything we need to know to achieve healthy, beautiful, and radiant skin. Read below to learn which foods support your skin, foods to avoid, and some of Jane’s favorite recipes.
Skin-Loving Foods to Include in Your Diet
To Protect…
Berries are powerful antioxidants. Red berries, in particular, are great for counteracting UV damage. That’s because they have a powerful polyphenol called ellagic acid that arrests the release of collagen-destroying mmp (matrix metalloproteinase) that generally occurs when UV hits the skin (essentially helping you build an internal SPF).
To Glow…
Increase red and yellow veggies such as sweet potato, carrot, butternut squash, red peppers, and citrus.
To Fight Fine Lines…
Incorporate dark leafy greens, spinach, kale, or watercress. These are all excellent sources of magnesium and are especially good for fine lines around the eyes.
To Tighten and Heal…
Eat foods that are high in Vitamin C like citrus fruits, papaya, kiwi, strawberries, red bell pepper, broccoli, and Brussels sprouts.
To Balance Hormones…
Cruciferous vegetables, cabbage, cauliflower, broccoli, and Brussels sprouts are all amazing detoxifiers. They clean the liver and are particularly important for balancing hormones. Additionally, onions and leeks are great for helping the liver to process toxins out of the system.
To Improve Gut Health…
Be sure to get your daily prebiotics in. Foods like onions, leeks, Jerusalem artichokes, dandelion leaves, asparagus, chicory, and bananas help feed the good bacteria. Eat them daily and your good bacteria will multiply, potentially prompting big changes in a week.
To Repair…
Eat more protein. Protein is vital for tissue repair and helps keep your skin, hair, and nails healthy and strong. When possible, choose grass-fed, organic, and local protein.
- Eggs are a nutrient powerhouse. They contain 8 major vitamins and minerals. Lecithin, which helps the skin repair itself as well as keeps cell membranes strong, slows down the aging process.
- Oily fish like anchovies, salmon, mackerel, and trout are great sources of protein and omega-3 fats, two nutrients that will help fight acne, eczema, and skin dryness. They are also a great source of Vitamin D which can help prevent dark circles under the eyes.
- Poultry is also an incredible protein source. Dark meat is particularly good because of its zinc content, which helps to promote skin regeneration.
Foods to Limit or Avoid
Processed Foods
Many processed foods are highly inflammatory and contain ingredients that disrupt the balance of the microbiome. Processed foods often contain preservatives, genetically modified ingredients, chemical herbicides and pesticide residues, emulsifiers, refined sugars, and highly processed vegetable oils that are damaging to the gut. It’s easier to take the guesswork out of “what even are these ingredients” when you are reading a label by opting for whole foods instead.
Foods that are High in Sugar and Carbs
When you eat food that is high in sugar and carbohydrates, your body's insulin levels increase. This causes your pores to secrete sebum, a greasy substance that attracts bacteria. Your skin cells will also be encouraged to multiply. All of this creates the perfect environment for acne to grow and flourish.
Other Foods that May Be Affecting Your Skin:
- Dairy
- Gluten
- Alcohol
You can refer to the face maps below to see if you might be sensitive to a certain type of food based on how it appears on your skin, such as spots, lines, darkness, etc.
Jane’s Favorite Recipes
For Breakfast:
Quinoa Pesto Breakfast Bowl - Delicious and packed full of nutrients that will give you energy all morning long.
Chia Pudding Parfaits - High in fiber and endlessly customizable.
For Lunch:
Spring Salad with Crispy Chickpeas and Polenta “Croutons” - A unique way to add more fiber and protein to your typical salad.
For an Afternoon Snack:
Roasted Garlic Hummus - The perfect complement to crunchy vegetables or crisp crackers.
For Dinner:
Curried Lentil Soup - A hearty soup filled with ingredients that support immunity, regulate inflammation, and aid in detoxification.
One-Pot Lemony Chicken Thighs with Kale - A comforting and nourishing recipe that makes great leftovers.
For Dessert:
Jane’s Famous Lemon Delicious Pudding - A light, tangy, classic Australian dessert.
The main takeaway: keep it simple. There is truly no such thing as a perfect diet. However, the best thing you can do is eat food that is as close to nature as possible. Your gut and your skin will thank you.
