We’re on a mission to get glowing for Spring Break! And not with bottles of fancy product, but with the food on our plate. A diet filled with vegetables, fruit, and healthy fats will leave you looking and feeling radiant.
That is why we have enlisted the help of our friends from Splendid Spoon, who shared their guide on what (and what not) to eat to get your Glow On in time for the Spring.
What to Eat
Most chocolate is not going to improve your skin, but cocoa-rich dark chocolate will. Cocoa contains flavonoids, which help your skin become softer, smoother, and more supple. If you need an excuse for an extra bite, recent studies show that it can also protect your skin from sunburn. Just make sure you opt for varieties lower in added sugars and other ingredients.
Fruits such as berries, apples, citrus, and pineapple are packed full of vitamin C. Research conducted at Oregon State University reveals that this vitamin fights blemishes and boosts collagen fibers to keep skin soft and firm.
Good fats are key for glowing skin. Which ones? Coconut, avocado, and olive oils are all great sources of essential fatty acids, which boost your skin’s growth and brightness. If you don’t eat enough healthy fats, you’ll lack lipids, which create healthy, plump, hydrated skin cells. A review of research studying acne and diet found that fatty acids are essential for healthy skin, even skin tone, and UV protection.
Leafy greens are filled with vitamins A, B, C, and K, minerals, and antioxidants. They work together to stimulate collagen production, reduce sensitivity to UV damage, and hydrate cells. The Journal of Dermatologic Surgery has supported claims that eating your greens really does make you look younger!
Nuts & Seeds
Nuts and seeds are filled with vitamin E, one of the most important antioxidants for skin health. Research shows that this vitamin protects skin from cell damage, prevents breakouts, and keeps it moisturized.
It’s not a myth that water makes skin glow: studies support the claim that staying hydrated is essential for beautiful skin. Drinking plenty of water helps your body flush out toxins and hydrates cells, so you feel and look radiant.
A low-sugar, low-GI diet improves skin health. Swap refined carbohydrates for whole grains rich in zinc, magnesium, and flavonoids to repair skin damage and keep it soft and supple. Research published in the Journal of Dermato Endocrinology shows that small changes in your diet, like swapping white rice for brown, can have a big impact.
What to Avoid
Research published in the Journal of Drug Design, Development and Therapy shows that caffeine hinders collagen production. The more coffee you consume, the faster your skin may age. (We know, this is pretty upsetting for us as well!)
A study published in BMC Dermatology shows a positive correlation between dairy consumption and acne. This is a result of the hormones found in milk, which leads to premature skin aging, inflammation, and breakouts.
High-GI Carbohydrates & Sugar
We know that refined carbohydrates and sugar leads to breakouts; they also happen to accelerate skin aging! As dermatologist Dr. Stefanie Williams explains, “A diet high in sugar and high glycemic-index carbohydrates such as white rice, pasta, bread, and sweets have now been shown to cause inflammation in the blood that makes the skin age much quicker.” The glycation process causes constantly fluctuating blood sugar levels, leading to premature wrinkling.
A few small changes to our diet can make a dramatic difference to our skin health! Join us in eating more healthily in this build up to the Spring, and we can all be glowing from the inside out as we step into the Summer.