As cliché as it may be, we are what we eat, or “we are what what we eat eats” as Michael Pollan so wisely stated. Our level of health on the inside radiates outwardly through our skin, hair and nails. A healthy, balanced whole foods diet, adequate sleep and lots of filtered water are the most basic fundamentals (apart from topical skincare treatments and products) to beautiful, fresh glowing skin. In no particular order, these are my top 10 foods to nourish yourself sexy for fantastic hair, glowing skin and nails from the inside out.
Wild Salmon
Wild salmon is a nutritional powerhouse, loaded with omega 3 fatty acids EPA and DHA. These essential oils moisturize from within for smooth, soft, flexible and glowing skin, hair and nails. Omega 3 is also potent anti-inflammatory which helps calm and soothe inflammatory skin conditions such as acne, eczema, psoriasis and rosacea. Wild salmon is an excellent source of complete protein, necessary to build keratin and maintain the integrity of collagen and elastin fibers for strong nails and hair and firm skin. B complex vitamins help with metabolic functions of energy and repair and to help maintain the skin’s moisture balance. Selenium is a strong antioxidant that helps to promote healing of the skin and is especially beneficial for those with inflammatory skin conditions. Aim for 2-3 5oz servings of wild (not farmed) salmon per week.
Avocado
Avocados are fantastic for dry skin; monounsaturated oil, vitamin E and B complex work together to moisturize from within support skin healing and repair. Vitamin E is also a fantastic antioxidant protecting your skin from free radical damage. Magnesium stimulates venous relaxation and enhances blood flow, which brings nutrients to the dermis, cuticles and hair follicles. Naturally high in fiber, avocados help with detoxification for clear, decongested skin. Aim for about 1/4-1/2 a fresh avocado 3-4 times per week.
White and Green Tea
Green and white teas are loaded with antioxidants to help prevent and protect skin from free radical damage (and associated visible signs of aging such as fine lines, wrinkles, and loss of tone and elasticity), sun damage and hyperpigmentation. These teas also have an anti-inflammatory effect which again is very beneficial for those with acne, dermatitis, psoriasis and rosacea. Because they are far lower in caffeine than coffee and black tea, they help minimize dehydrated, tired skin. Japanese matcha green tea powder contains much higher levels of antioxidants than conventional tea bags, so choose either a high-quality matcha green tea powder or a loose leaf grade A or higher green or white tea for maximum benefit. Enjoying 1-2 cups of organic green or white tea per day is safe for most people, however, if one is sensitive to caffeine be sure to consume it no later than 2:00 in the afternoon.
Blueberries
Blueberries are an extremely concentrated source of a wide variety of antioxidants, including the notable anti-aging flavonoid resveratrol. Together, they help prevent and protect from free radical damage, photodamage, wrinkling and the loss of tone and elasticity. One cup of fresh blueberries contains almost 25% of your daily vitamin C, an antioxidant vitamin that is also a photo-protectant, anti-inflammatory and is closely involved in collagen synthesis. They are also a very good source of manganese, a deficiency in which is associated with skin rashes and a loss of normal hair color. I recommend eating 1/2-1 cup of fresh organic berries daily, and not just blueberries- enjoy them all!
Bananas
Bananas are a good source of silica, a trace mineral that is key to growing long, thick and strong hair and nails. Vitamin B6 and potassium work as mild diuretics, helping flush out fluid retention and puffy eyes, and B6 can be helpful in preventing seborrheic dermatitis flare-ups. Due to their naturally high sugar content, I recommend enjoying bananas in moderation, being particularly careful if one suffers from diabetes, hypoglycemia, high triglycerides or metabolic syndrome. 1-2 small bananas per week, enjoyed with a little healthy fat and protein (such as a small handful of raw walnuts or pumpkin seeds) is a reasonable target for most people.
Red Peppers
Red peppers are an excellent source of anti-inflammatory collagen-building vitamin C. They also contain high amounts of beta carotene, which within the skin works as an antioxidant in addition to targeting wrinkles, dull skin and acne. Red peppers are also very high in the carotenoid lycopene which is very photo-protective among other health benefits. Lycopene activity is enhanced by cooking. Aim for 1/2 – 1 whole organic red pepper daily, either raw or cooked. Yellow, orange and green peppers, while not as concentrated as red peppers are all still excellent regular addition to one’s daily diet. Be cautious with red peppers and other nightshade vegetables (such as tomatoes, potatoes, eggplant and hot peppers) if you suffer from arthritis as they may worsen symptoms.
Sweet Potatoes
Sweet potatoes are an ideal substitute for more refined carbohydrates like white potatoes, bread or rice. They are full of wrinkle preventing beta carotene, collagen-boosting vitamin C and manganese. With the skin, they are a good source of detoxing fiber. Enjoy 1/2-3/4 of a cup of baked, grilled (without charring) or steamed sweet potatoes 3-4 times per week.
Pomegranate
Pomegranates are one of the most popular antioxidant “super foods” in recent years, boasting high levels of collagen-producing vitamin C, vitamin K which can help with some dark circles while being very high in polyphenols and other antioxidants to help fight oxidative stress and sun damage. In addition, some studies have shown that the pomegranate seed oil appears to improve epidermal (the top layer of the skin) regeneration and provides added protection against skin cancer. Enjoy 1/2-1 cup of fresh pomegranate seeds either plain, juiced or blended into a protein smoothie 3-4 times per week.
Kale & Dark Leafy Greens
Few foods compare to the nutritional intensity of dark leafy greens, especially kale. Specifically for the skin, it is an excellent source of vitamin C, vitamin K and beta carotene to target aging, free radical damage, inflammation, dark under eye circles, dull skin and acne. They are extremely detoxifying; stimulating phase II liver detoxification within the body for clear glowing skin. Not to mention the myriad of other health benefits dark leafy greens offer.
In general, I recommend eating at least 1 cup of lightly cooked or 2 cups of raw organic dark leafy greens daily. Juicing a mixture of dark leafy greens is excellent for the liver, makes the skin glow and provides a powerful blast of nutrition without being too high in sugar. I have a fabulous recipe for my Get the Glow green juice, which is great for green-juice newbies, picky husbands and kids and the seasoned green juice goddess alike. Those with thyroid conditions may be better off choosing lightly cooked greens more often than raw greens to avoid exposure to goitrogens. Variety is the spice of life, so include all different types of dark leafy greens in your daily diet; try organic spinach, kale, collard greens, Swiss chard, bok choy, mustard greens, beet greens or dandelion greens.
Sasha Inchi Seeds
Although sasha inchi seeds have been consumed in South America for centuries, they are quite new to the Canadian market. Also known as the “Inca peanut”, these large, crunchy seeds contain thirteen times more moisturizing anti-inflammatory omega 3 fatty acids ounce per ounce than wild salmon. Also high in complete protein, antioxidants, vitamin E and fiber, sasha inchi seeds make an excellent nut alternative that is perfect for a grab and go snack or to throw onto salads. Marketed as “Saviseed” by local whole food nutrition company Vega, aim for eating about 1 ounce of unsweetened raw sasha inchi seeds on most days of the week. Raw hemp, chia, ground flax and pumpkin seeds are also beauty foods that moisturize from the inside-out.
What are your favorite secret beauty foods? Let us know on Facebook and Twitter and don’t forget to like and follow! xo
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