I’ve written before about 8 Top Tips for Glowing Skin over at Hello Joyous, but today I wanted to focus specifically on what we eat everyday. The foods that we enjoy can help us build healthy skin cells, prevent or reduce systemic inflammation, and provide the nutrients needed to keep your skin hydrated and happy.
Here are 8 of my favourite superfoods and how to incorporate them into your diet to achieve glowing skin from within.
Did you know that your skin cells need the right types of fats in order to be as healthy as possible? Well, these fats play an important role in maintaining the acidity of the stratum corneum layer of your skin, which is important for balancing skin pH and protecting the delicate skin barrier. Avocados are a super food because they are rich in healthy fats that help you build healthy skin from the inside. They are also an incredible source of anti-inflammatory antioxidants. You’ll want to enjoy avocados as a delicious way to deeply nourish the skin and promote elasticity.
You can enjoy your avocados mashed up in a delicious guacamole ; added to your favourite sandwich, salad, or smoothie; open-faced as avocado toast ; or make a delicious chocolate avocado pudding!
These delicious superfoods are readily available and chances are everyone can find at least one they enjoy. Whether you love blackberries, blueberries, strawberries, raspberries, or goji berries, each little flavour bomb is packed with vitamins and antioxidants that help protect the skin from damage, boost collagen production and can help put out the flames of inflammation throughout your body. Each berry will likely have slightly different flavonoid and polyphenol content (anti-inflammatory superstars!) so switch them up regularly to get as much skin-loving benefits as possible.
Berries are perfect to enjoy on their own by the handful, in smoothies, sprinkled on salads, baked into cobblers, or as a topping for yogurt or chia puddings.
Green tea is rich in polyphenols, which are natural, plant-based anti-inflammatory compounds. Probably the most well known compound in green tea is a catechin called epigallocatechin-3-gallate (EGCG). It is one of the most studied polyphenols that has been shown to lower inflammatory markers in the body. Drinking green tea regularly can also help with rosacea by reducing inflammation and improving skin elasticity and provide a boost of antioxidants that can protect the skin from UVB damage caused by the sun, which can cause premature aging.
As you can see, these amazing antioxidants help to promote a radiant complexion, which is why a blend of organic green and white tea makes up the base of our Hello Joyous Pure Radiance Tea and why we included green tea extract in our bestselling Hello Joyous Eye Elixir.
Nuts and seeds provide a ton of skin-loving benefits in a small, easy-to-enjoy package. They are typically high in omega-3 fatty acids and vitamin E, which keeps the skin hydrated and protects it from oxidative stress. They’re also full of protein and fibre, both of which help support stable blood sugar levels. When our blood sugar gets too out of control it can wreak havoc on our hormones and skin health and contribute to chronic inflammation.
Try incorporating nuts and seeds into muffins , salads, trail mix , baking, or just enjoy a handful of your faves plain! These ones are some of the best for skin:
- Hemp hearts
- Almonds
- Walnuts
- Flax seeds
- Cashews
- Macadamia nuts
- Pumpkin seeds
- Sunflower seeds
Sweet potatoes are affordable, versatile, flavourful, and an incredible addition to a skin-nourishing diet. Thanks to their bright orange interior, each one is a Rich in beta-carotene, a potent antioxidant and precursor to vitamin A, also known as the skincare darling retinol!
This nutrient promotes a healthy, even skin tone by protecting your skin from UV damage and lowering inflammation.
With fall in the air, now is the perfect time to enjoy some roasted sweet potatoes to soak up the cozy vibes and the nutrients.
In the McJordan home we love to bake them with coconut oil and cinnamon for a sweet fall treat. My favourite recipe is Rosemary Sweet Potato Wedges or this Sweet Potato Veggie Pad Thai which is also in The Joyous Cookbook!
I don’t think there’s a single list of healthy foods for any condition that doesn’t contain leafy greens. The world of leafy greens is vast and can vary depending on where you are in the world, but that just means these humble little leaves are readily available and easy to add to your routine.
Full of vitamins A, C, and E, leafy greens detoxify the body, which can help improve the skin texture and brightness. You can enjoy them as the base for salads, throw a handful in a smoothie (just avoid the super bitter ones like arugula!), or even slowly braise some of the heartier ones like collard greens for a more grounding fall way to enjoy them.
This list is by no means comprehensive, but hopefully it will give you a good place to start!
- Spinach
- Kale
- Collard greens
- Arugula
- Swiss chard (or rainbow!)
- Bok choy
- Cabbage
- Endive
- Dandelion greens
- Mustard or turnip greens
- Watercress
I mentioned above how important healthy fats are for creating and maintaining a healthy skin barrier, so it should be no surprise that we added fatty fish to this list. Loaded with omega-3 fatty acids, these superfoods reduce inflammation and keep the skin supple and hydrated. They’re also a great source of protein, which is important for keeping our blood sugars stable and for supporting overall skin health as we age. Some of my fave fatty fishies include:
- Salmon–look for wild or Pacific salmon
- Sardines
- Mackerel
- Arctic Char
- Rainbow Trout
- Shrimp
You can enjoy your favourite fish pan cooked, roasted or BBQ’d (best for substantial fish like salmon, char, or trout), use canned fish to make delicious fish cakes , or enjoy them in homemade fish tacos!
Who doesn't love tropical fruit, but hands down the best one for nourishing your skin from within is papaya!
Each bite is packed with enzymes and vitamins A and C, which help to boost collagen production leading to plump, radiant skin.
These nutrients are so important for skin health that we made sure our Hello Joyous Hella Hydrating Serum was packed with them thanks to the cold-pressed organic rosehip oil that makes up the base of this bestseller.
You can enjoy papaya sliced on its own or added to yogurt parfaits, smoothies, or other delicious dishes! My favourite way is with a squirt of lime juice and some freshly chopped mint.
I hope that you enjoy incorporating these superfoods into your diet!
Joy xo
