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4 Nutrition Tips To Boost Your Skin Health

Updated: Jun 12, 2022

In many cases our skin is a reflection of our internal health. For example, if our hormones are out of whack, cystic acne may dot our jawline. Of course, some conditions need the help of a doctor to fix, but some may just need a little help from the nutrients in our food.

If you have noticed your skin looking a little lackluster or are dealing with acne, there are steps you can take in your nutrition to help reduce these problems and add some glow back into your largest organ!

Reduce Triggering Foods

The first step is to identify and eliminate any foods that might be causing your problems. Common triggers may include dairy products, added sugar, refined carbs, and fast food. While you might be able to have these sometimes, overconsumption could cause breakouts and hyperpigmentation.

There have been reported improvements in skin condition after reducing or eliminating these foods in many people. Try avoiding these foods while you incorporate the tips below and see if you notice improvement!

Anti-Inflammatory And Vitamin-Rich Foods

Inflammation and vitamin deficiencies are common causes of skin problems. Incorporating foods that are anti-inflammatory and rich in various vitamins and antioxidants can help prevent premature aging, acne, and delayed wound healing to say the least.

Some important nutrients to consider are foods that contain omega-3s, vitamins E,C, and A.

  • Try swapping out a meal with red meat to one with salmon.

  • Incorporate leafy greans, broccoli, avocados, walnuts, and dark chocolate into your diet.

  • Try adding some turmeric and ginger to green tea for a drink that fights inflammation, premature aging, and gut problems.

Internal Sunscreen

One fascinating trait these foods also have is that they provide internal protection against the sun. Carotenoids, polyphenols and some vitamins can help protect your cells from sun exposure and death caused by UV rays, as well as assist in speeding up recovery from this kind of damage.

  • Add more color to your diet. Red and Yellow bell peppers, carrots, sweet potatoes, and tomatoes. They contain beta-carotene a type of carotenoid that protects the skin.

  • Vitamin C and E could work together to slow the rate of burning and reduce the damage sun can cause to our DNA. Try a salad with spinach or a snack of strawberries, nuts, and seeds!

Always wear sunscreen and protective clothing to topically protect your skin from damage, but try incorporating more foods that are vitamin rich to boost your protection from the inside.


Everyone is tired of hearing about drinking water, but hydration is super important. Being properly hydrated can reduce dry skin, inflammation, acne, and hyperpigmentation. WIth summer upon us, we need to also be more mindful of heat stroke and dehydration. If you have trouble getting enough water straight, you can also get hydration from food!

  • Watermelon is a great summer snack that is super hydrating.

  • If you find plain water boring, try flavoring it with cucumber, or a favorite fruit!

  • Fruits and vegetables also contain water - if you don't want to flavor your water eat the cucumber instead!

  • Tea is another way to hydrate that can provide other benefits as well.

  • Leafy greens pack a nutrient punch as well as some hydration.

There is more than one way to get your nutrients and water in for the day, which is part of what makes nutrition so much fun!

But also daunting at times. If you are feeling overwhelmed with the countless decisions you can make for a meal, but want to incorporate healthier foods contact Danielle here for a free 30-minute discovery call!

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