Monday, February 8, 2021

The 7 Foods I Eat for Glowing Skin



My skincare goals have always been simple: focus more on caring for my skin than covering it up with makeup. In order to radiate clear, hydrated and glowing skin on the outside, it begins with what we put into our body on the inside. I've never been the girl who knows the latest and greatest concealer or brow pencils, but I can tell you how to make the tastiest healthy smoothies and snacks so that going au naturel and leaving the house without makeup is something you will feel confident doing.

A classy woman takes care of her body and makes nutrition and skincare a priority, along with exercise which brings oxygen and blood flow to the skin giving you that rosy glow long after the workout is done. I've been getting a lot of message recently about what I eat in a day and how I get such clear skin, so I want to share with you the 7 foods that I always eat to keep my skin youthful and glowing. Before I get into the foods though, I can't stress enough the importance of drinking adequate amounts of water daily for hydration. So, if you're eating nourishing foods, but cannot flush toxins out of you body, you won't be getting the maximum benefit. That said, ensure you're drinking 8 cups of water per day (2 liters), and a little extra on days you workout. This will also keep your skin soft, clear and hydrated to prevent wrinkles.

1. BERRIES-You ladies know I love my berries. Raspberries are the gold standard in our home, I eat a cup of them every morning first thing on an empty stomach. They are packed antioxidants, loaded with nutrients, protect against cancer, fight inflammation and improve your blood sugar and insulin response along with creating more glowing skin. They have high fiber content all while being low calorie and low sugar making them the perfect choice no matter what diet you subscribe to! Blueberries, strawberries, black berries and also acai berries are all high in vitamin C and antioxidants.




2. AVOCADOS- I don't know anyone that doesn't like guacamole, and there's a reason why avocado toast is so popular! Not only does it taste great, but avocado is one of the healthiest fruits we can consume. Their fat content actually helps us absorb nutrients from plant foods which is why adding them to a mixed green salad or your morning green smoothie is a win-win. The essential fatty acids keep our skin smooth and supple while consuming them, but they can also be applied to the face topically for a fantastic face mask sure to hydrated the driest of faces. 




3. ORANGE VEGETABLES- I couldn't just list one here, I love all orange veggies for radiant, clear skin. If ever my skin experiences a break out, the very first thing I do is reach for fresh carrots to juice (although the bottled version will do the trick), and I whip up a pan of roasted or baked sweet potatoes or pop some canned pumpkin into my morning smoothie. The high beta-carotene content  (Vitamin A) which creates the orange hue is what's responsible for clearing up your skin. It's okay to take a multi-vitamin, but if your skin could use a little help, be sure to supplement with Vitamin A and/or incorporate both of these wonderful orange veggies into your life.  




4. COLORFUL BELL PEPPERS- Colored ripe bell peppers (red, orange, and yellow) are packed with Vitamin C, which is needed to heal skin and assist with collagen production. Not all peppers are created equal though. Green peppers are actually considered to be 'unripe' and don't have the exact same benefits as their colorful hued counterparts. In fact, the red, orange and yellow bell peppers have 11x the amount of beta-carotene and 1.5x more vitamin C also! Beta Carotene and Vitamin A are responsible for supporting skin cells and healing blemishes just like other orange veggies mentioned above such as carrots and sweet potatoes.

5. FATTY FISH- While certain fish has high levels of essential fat called omega-3 fatty acids (which are bodies do not create on their own), not all fish are created equal. Steer clear of the larger variety such as swordfish, shark and tilefish which are all very high in toxic heavy metals such as mercury. Instead, opt for salmon (preferably wild-caught vs. farm-raised and do eat the skin-hint: that's where most of the omega-3 oils are found, tuna (canned is great vs. albacore, when verified that it has low levels of mercury present), along with trout, mackerel, and they tiny but nutritionally-potent sardines! These fatty fish lower your inflammation levels so they  keep your skin glowing and acne-free, hydrated and are essential for your hair, nails and brain also, which slows the aging process throughout your body.




6. MATCHA / GREEN TEA- As I'm writing this post I'm actually sipping on a mug of hot matcha latte. I drink it daily for the huge boost of anti-oxidants for my skin, but love the side benefit of helping to burn fat, especially if you're drinking higher grade ceremonial matcha which is pulverized made from the entire leaf and dried in the shade. It contains catechins (a type of polyphenol) that trap and inactivate free-radicals that would otherwise contribute to the aging process. The concentration in loose green tea or the tea bags is not nearly as high, so if you're going to drink green tea, make it matcha.




7. WALNUTS-These brain-shaped nuts are not only a powerhouse for your brain to prevent depression, improve motor function  and your memory but also boost your skin's Vitamin B levels, and have a high concentration of Vitamin E levels which are responsible for combating wrinkles and fine lines. Eating walnuts daily (roughly 8 is the perfect amount), will help improve your hair, skin and nails. If you're going to reach for a small handful of nuts, this is your best bet. They're easy to sprinkle into salads, oatmeal, granola and chia seed pudding.

8. HEMP SEEDS- Unlike other seeds, hemp seeds are unique in that they moderate oil production, so they keep your skin moisturized without clogging your pores, they sooth inflammation to minimize redness, can treat atopic dermatitis and have anti-aging properties. It is the perfect acne solution whether you're eating the hemp seeds or using hemp seed oil (different from regular hemp oil-you want the oil to come from the seeds themselves), it will keep skin hydrated but clear.




Added to this list would be herbs such as juicing celery for a detoxifying effect on the skin and clearing up conditions such as eczema and psoriasis, and also turmeric either in raw root form juiced to drink or add to smoothies, or taken in capsule form. I like making Turmeric Golden Milk lattes (like this one above from Dr. Axe's new book Ancient Remedies) with coconut oil which is a fantastic concoction for minimizing and negating inflammation which is triggered by sugar-rich foods, dairy, sometimes grains, and acidic-foods and drinks such as coffee, red meat and more. 



We've heard it a million times, but drinking 2 liters of water per day (or half your body weight in ounces of water) is the surest way to not only keep your skin and body properly hydrated and supple, but also flush away the many toxins we're exposed to daily so that you won't experience breakouts and other skin conditions.

I'd love to know what you're eating for glowing, radiant skin! Leave a comment below.

XO


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Warmly,
Karla

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