10 Things To Eat For Fabulous, Healthy Skin

Today we're commemorating Registered Dietitian Nutritionist Day to show our appreciation to those professionals who help us make informed choices when it comes to our diets - after all, what you put INTO Your Body Is Just as Crucial as What Goes ONTO It.

Are you looking to boost your skincare from within? Make these 10 skin-nourishing foods your new BFFs...

1. Oily Fish

Certain fats are vitally important for skin health as they help balance its barrier function - keeping the complexion looking supple, plump, strong and moisturized. Additionally, studies indicate these fats have anti-inflammatory properties which could provide relief if you experience facial redness or breakouts regularly.

However, choosing the appropriate types of fats - not chips, burgers, fried chicken and butter - is of utmost importance for maintaining health. One such fat is omega-3 fatty acid which is an essential fatty acid found mainly in oily fish such as salmon, mackerel, sardines and herring.

There's more good news: These skin-nourishing fish contain not only an abundance of omega-3s but are also rich in protein, zinc and vitamin E - essential ingredients for glowing complexions!

2. Watermelons

Fruits and veggies in general tend to be good sources of antioxidants that promote vibrant, healthy skin. Simply put, antioxidants act to counteract free radical damage caused by exposure to sun rays, pollution, stress and lack of sleep, among others. Free radicals damage collagen-generating cells which accelerate fine lines, wrinkles, dark spots and sagging.

One of our favorite fruits is watermelons; not because they look pretty on Instagram (though they certainly can be!), but rather due to its many nutrients like A, B, C and E antioxidants as well as water content that keeps us hydrated without having to drink an abundance of glasses of fluids daily.

Taste-wise, it is also absolutely incredible;)

3. Broccoli

Of all the fruits and veggies available to us, one of the most beneficial veggies to include in your diet plan is broccoli. Not only is it rich in essential vitamins A, C and K but it's also filled with lutein; an anti-oxidant that has long been recognized for protecting eyes against light damage as well as macular degeneration - but its photoprotective benefits extend to protecting skin against harmful UV radiation exposure.

Broccoli also contains something known as sulforaphane that works alongside lutein and other antioxidants to further bolster your skin's natural defense against sun damage, helping it heal more efficiently, reduce inflammation and calm inflammation - in other words: take that, sun!

4. Nuts

Like fish, nuts are an amazing source of essential fatty acids which provide nourishment for strong, flexible and well-moisturized skin. Plus they're loaded with zinc, copper and vitamins A-E - meaning a handful of almonds, cashews, walnuts or pistachios daily will do wonders to revive dry, dull or lackluster complexions!

Walnuts in particular contain protein, omega-3s and omega-6s as well as selenium; an essential mineral which fights free radicals as well as fighting inflammation and helping relieve symptoms associated with psoriasis .

5. Avocados

Looking for an excuse to start your day right with an avo toast breakfast? Look no further: half an avocado daily provides 14 percent of your recommended daily dose of vitamin E and 11 percent of vitamin C! Both C and E act as powerful antioxidants, working even more efficiently together as one powerful weapon against environmental damage and oxidative stress - making avocados one of the ultimate weapons against it all!

Avocados provide more than just UV protection; they're packed full of essential fats and skin-loving nutrients including plant sterols which provide UV defense while also helping prevent the breakdown of proteins like collagen and elastin that support skin health.

6. Tomatoes

Tomatoes are an incredible source of both vitamin C (an incredible anti-aging nutrient) and potassium, but what really sets them apart are their lycopene and lutein content - two powerful carotenoids which act as powerful anti-ageing antioxidants to provide natural sun protection and free radical fighting powers to your skin.

Studies have demonstrated that cooked tomato products contain higher concentrations of lycopene than raw varieties, so if you like creating delicious stews, soups and sauces using tomatoes then go wild!

Sidenote: Eating tons of tomatoes won't do the trick when it comes to protecting against sun damage; make sure your morning skincare regimen always concludes with applying SPF30 Mineral Sunscreen for maximum coverage. No arguments please!

7. Natural Yogurt 

Yogurt, particularly non-fruity varieties, is well known to contain calcium essential for strong bones and healthy skin. But that isn't its only benefit; let's talk probiotics too!

Probiotics can play an invaluable role in maintaining the integrity of your skin's microbiome, or the ecosystem of microorganisms that inhabits its surface. Though it might sound bizarre, this system has evolved over centuries to keep harmful bacteria at bay. Your microbiome can become compromised through factors like your environment, age, diet and skincare habits; so it is essential that we protect and support it with gentle skincare products and diet rich in probiotics. Probiotics, for example, are living microorganisms that provide beneficial bacteria with a boost. One easy way to increase probiotic intake is with plain live yogurt - lactose intolerant? miso, kombucha or kimchi may offer similar solutions!

8. Chia Seeds

Seeds offer amazing skin benefits thanks to vitamins E and selenium as well as essential fatty acids and proteins, so adding them to salads, cereals, smoothies or soups is never a bad idea. But for supremacy in seeds look no further than Chia.

Chia seeds are one of the richest sources of collagen-boosting omega-3 fatty acids for vegans, making them an excellent option. Plus, their rich mineral composition (manganese, magnesium, selenium and protein) works to soothe, protect, hydrate and strengthen skin health.

9. Bell Peppers

When thinking of food that contains vitamin C, most of us think immediately of oranges and carrots - yet few realize red and yellow bell peppers contain just as much. One cup of bell pepper provides over 211% of the daily recommended dose! That makes these tasty peppers ideal for significantly reducing oxidative stress and improving skin radiance!

Bell peppers are an excellent source of beta carotene, which your body converts to vitamin A for effective skin healing, immunity enhancement and increased moisturization.

10. Leafy Greens

Leafy green veggies like kale, spinach and collard greens contain zinc for combatting inflammation and breakouts as well as vitamin K to improve blood flow - essential components to providing your skin with oxygen-rich nourishment to combat dark spots and achieve the radiant complexion you deserve!

Zeaxanthin is another strength of leafy greens, though more difficult to pronounce and spell, it boasts potent antioxidant properties which could protect skin against UV radiation damage. Kale is particularly touted for being packed full of benefits to both health and skin alike.

Bottom line, a diet rich in fresh fruit and veggies, nuts, seeds, live yogurt and oily fish is exactly what the skin doctor ordered. Pair this nutritional strategy with an effective skincare routine rich in antioxidants (Vitamin C Facial Serum anyone?) and moisture-boosting ingredients like Hyaluronic acid to get on track to healthier-looking skin.

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