Fruits, veggies, herbs, and supplements for naturally glowing skin.
We often talk about skin care in terms of using natural oils, moisturizers, and essential oils for your face.
All of that is important.
But it’s also important to remember . . . the building blocks that your body uses for producing healthy skin, start deep within.
Your body will create your skin based on the tools it has to work with.
Everyone’s body is different, but in general, this means eating a nutrient-rich diet, staying hydrated, exercising regularly, and getting enough sleep.
Before we get started on our list, we want to mention your liver.
Your liver is a special organ. It acts as your body’s “filter,” purifying your blood and flushing out toxins. These days, many of us are exposed to more toxins than we’re aware of, simply due to the amount of chemicals present in our environments. They’re in our food, our drinks, our store-bought body products and cosmetics, our tap water, our furniture, our clothes, our cleaning products, and even in the air we breathe.
The body stores up these toxins, and it’s the liver’s job to flush them out.
And the liver is good at its job . . . when it’s healthy. If your liver gets a little sluggish and can’t keep up with the load of toxins, your body just might start trying to flush those toxins out through another purifying organ—the skin.
When you start learning about natural skin care, you’ll hear a lot about the liver. This is why.
A lot of the tips on our list will help you care for your liver, strengthening it so it can do its job at peak levels . . . and your skin can look its most naturally radiant.
So here are our 10 diet tips for healthy skin from within.
1. Drink plenty of water.
Drinking water helps your body flush out toxins, optimizes circulation to the skin, and supports just about every function of your body.
Not everyone needs 8 full glasses of water a day. But for some people, simply increasing the amount of water they drink can make their skin appear more radiant and glowing.
2. Go fish!
If you eat fish, we suggest working a healthy, omega-3 fatty acid rich fish into your diet. (Wild salmon and mackerel are great choices.) It can help calm inflammation throughout your body, support healthy brain function, is rich in antioxidants, and offers high-quality protein, which skin needs to produce collagen and maintain elasticity.
3. Add More Skin-Loving Foods to Your Diet
Your skin loves avocados, walnuts, sweet potatoes, tomatoes, strawberries, kiwis, oranges, wild blueberries, raspberries, parsley, kale, celery, watercress, broccoli, spinach, aloe vera juice, and all colors of bell peppers!
(Fish, nuts, and all these goodies we just mentioned? A healthy skin diet sounds pretty tasty to us!)
4. Drink Green Juice
Leafy greens are amazing for your body overall. Getting enough of them can shine through in your clear, radiant skin.
Here’s a green juice recipe for glowing skin!
- 8 oz aloe vera juice (helps to restore collagen, and is rich in antioxidants and vitamins)
- ½ bunch of celery (an amazing detoxifier, which also offers silica—a mineral important for hair, skin, and nails)
- ½ bunch of kale (full of omega fatty acids, vitamins A, B, C, and K, calcium, protein, and more!)
- 2 apples (high in vitamin C and copper)
Juice the celery, kale, and apples, and add them to the aloe vera juice. Drink up!
5. Drink Skin-Loving Herbal Infusions and Teas
Certain herbs have been traditionally used to support the liver and help the body “detox.” This makes them great friends to your skin.
Dandelion leaf and root, burdock, and nettle are all good examples.
Here’s how to use them to make an herbal infusion that can support healthy skin.
In a 1 quart (32 oz) glass jar (one with a lid), combine about 1 tbsp each of dandelion leaf, dandelion root, burdock, and nettle.
Fill the jar with hot water, close the lid, and put the jar in the fridge to steep overnight.
In the morning, strain out your herbs and enjoy one cup 2 to 4 times a day. Keep it up for a few days to let your body fully absorb the benefits of the skin-nourishing herbs.
6. Start Taking Collagen
Collagen is what helps your skin maintain elasticity, fight wrinkles, and reduce signs of aging. It’s also important for healthy joints, and taking collagen as you get older can go a long way to reducing joint pain.
There are some amazing collagen supplements that you can add to a daily smoothie, or you can start drinking bone broth. Some people see a quick turnaround in joint pain just from adding a few cups of bone broth to their daily diet.
7. Get Your Vitamins and Minerals
According to WebMD, Vitamins and minerals are super important for naturally healthy, glowing skin. Here are a few that help:
Vitamin B (try a B-complex)
Not sure what foods to find these in? Getting a good multivitamin can help you work them into your diet in a simple way.
8. Swap Processed Sugars for Fruit
Do you find yourself reaching for candy, sweets, or energy bars during the day?
Swap those choices for a whole piece of fruit. You’ll get natural sugars, as well as the antioxidants, fiber, and other benefits in the fruit.
9. Liquid Chlorophyll
Liquid chlorophyll has been recommended by nutrition and beauty experts for its ability to oxygenate the skin, its high antioxidant content, and its reputation for helping damaged cells heal and behave more like healthy cells.
If you don’t have time to drink green juice every day (or just don’t want to), liquid chlorophyll is a great choice.
Read more about liquid chlorophyll here.
Spices like turmeric are amazing for calming inflammation.
They’re often overlooked in favor of high-antioxidant foods like wild blueberries (which are also great for skin!), but spices are actually some of the highest antioxidant foods in the world.
You can take turmeric as a supplement to get it into your diet more conveniently, or make a delicious “golden milk” tea.
Creamy Golden Milk for Naturally Glowing Skin
- 3 cups coconut milk (or any non-dairy milk)
- 1 ½ tsp ground turmeric
- ¼ tsp ground ginger
- ¼ tsp ground cinnamon
- 1 tsp honey (or as much honey as you like)
Combine all of your ingredients in a saucepan. Over medium heat, whisk them together. Your golden milk should be ready in about 5 minutes (when it’s hot but not boiling). At that point, you can go ahead and sip to taste it. If you’d like more honey or more spice, now’s the time to add it. Then enjoy!
Getting healthy skin from within is a practice. Don’t worry about making all of these changes overnight. Simply work some of these foods into your diet as it’s convenient for you. And remember—a clear complexion and glowing skin is just the surface result of a much deeper healthy shift taking place in your body.
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