How to nourish your skin from within

When it comes to achieving glowing, healthy skin, the saying "you are what you eat" couldn’t be more accurate. Our diets play a crucial role in skin health, influencing everything from hydration to inflammation. By incorporating a variety of antioxidant-rich foods into your diet, you can help nourish your skin from the inside out and achieve a more radiant complexion.

How nutrition affects your skin

Our eating habits are closely linked to skin health. Aging and disease and studies have shown that nutrient deficiencies and harmful ingredients can disrupt the balance of the skin. Many skin conditions, like eczema and psoriasis, can be affected by diet and eating certain foods may trigger or worsen symptoms. Foods that are highly processed or high in fat, refined carbohydrates and sugar can increase inflammation, cause acne and breakouts and lead to a dull complexion and premature aging. By making mindful dietary choices and prioritizing whole, nutrient-dense foods, you can help support your skin’s health and resilience.

Foods to limit for healthy skin

To achieve and maintain healthy skin, it's important to be mindful of certain foods that can negatively impact your complexion and overall skin health.

• Alcohol: Can dehydrate skin, decrease skin elasticity and increase the appearance of lines and wrinkles
• Excessive salt: Foods high in sodium can decrease blood circulation, increase dehydration and lead to bloating and puffiness
• Sugar: A diet high in sugar can increase free radicals in the body which may lead to oxidative stress and accelerate the aging process of the skin, resulting in dullness, dryness and a loss of elasticity
• Caffeine: While moderate caffeine intake can have benefits, excessive amounts can lead to dehydration, negatively impacting skin appearance
• Refined carbohydrates: Foods like white bread, pastries and sugary cereals can spike blood sugar levels, leading to inflammation and acne flare-ups

Skin-friendly nutrition

By focusing on a nutrient-rich diet, you can promote healthier, more radiant skin. One of the most important things you can do is to stay hydrated. Proper hydration is essential for maintaining skin moisture and elasticity, so drinking plenty of water and eating foods with high water content, like fruits and vegetables, can help keep the skin plump and hydrated.

Incorporating the right foods into your diet can also significantly enhance your skin's health and appearance and support your overall health. These nutrient-rich options provide essential vitamins, minerals and antioxidants that promote hydration, reduce inflammation and support collagen production. Here are some skin-friendly foods to consider adding to your meals:

• Avocado: Rich in healthy fats and vitamin E, avocados help keep skin hydrated and promote elasticity
• Berries: Packed with antioxidants, especially vitamin C, berries combat free radicals and support collagen formation
• Broccoli: Packed with vitamins, minerals and antioxidants, broccoli supports skin repair and fights oxidative stress
• Citrus fruits: Oranges, lemons and grapefruits are high in vitamin C, which helps with collagen production and brightens the skin
• Fatty fish: Varieties like salmon and mackerel are high in omega-3 fatty acids, which help reduce inflammation and keep skin moisturized
• Fermented foods: Foods like yogurt, kimchi and sauerkraut promote gut health, which can have a positive impact on skin conditions
• Nuts and seeds: Almonds, walnuts and flaxseeds are excellent sources of healthy fats, vitamin E and omega-3s, promoting overall skin health
• Leafy greens: Spinach, kale and other greens provide vitamins A, C and K, essential for skin repair and protection
• Olive oil: This healthy fat contains antioxidants and healthy monounsaturated fats that can help keep skin hydrated and supple
• Sweet potatoes: High in beta-carotene, sweet potatoes help protect the skin from sun damage and promote a healthy glow
• Tomatoes: Rich in lycopene, tomatoes can help protect the skin from UV damage and improve overall texture
• Green tea: Loaded with antioxidants and anti-inflammatory properties, green tea can help reduce redness and improve skin elasticity

Good nutrition promotes overall health, which is reflected in your skin. A balanced diet can enhance the immune system, support cellular repair and promote better circulation. By choosing skin-friendly foods and limiting unhealthy ones, you empower your body to nourish your skin from the inside and put your best face forward.

Mom’s Meals^® can help

The choices you make at the table can lead to lasting benefits for your skin and overall health and well-being.

Browse our 60+ delicious meal options and nine condition-specific menus designed by registered dietitians and professional chefs. Delivered direct to your home, each meal is made with high-quality ingredients and makes eating healthier more convenient and stress-free. With Mom’s Meals, you can easily nourish your body and support your skin’s vitality without the hassle of meal planning and preparation.