3 Nutrition Tips for Glowing, Gorgeous Skin
August 17, 2017
BeautyFood & Drinks
As a Registered Dietitian, it is no surprise I consider proper nutrition vital to a healthy lifestyle. But beyond serious health conditions, I also know the important role nutrition plays in helping us look and feel our best, including a healthy complexion.

From incorporating more healthy, anti-inflammatory fats into meals to choosing foods filled with the right micronutrients, read along to hear my tips for eating your way to healthier skin.
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Make (Healthy) Fat Your Friend

While not all fats are created equally, foods rich in omega-3 fatty acids can be beneficial for several health factors, including healthy skin. Omega-3s have strong anti-inflammatory properties, helping to suppress inflammatory responses related to everyday encounters like stress or poor diet. In addition, these fats play a structural role in cell membrane health, meaning they are important for anything from hormone function and heart health, to the body's largest organ, skin.

Fatty fish, like tuna or salmon, along with walnuts, chia seeds, ground flaxseed, or canola oil are all rich sources of omega-3s. Try to incorporate more omega-3s into your diet by drizzling canola oil over roasted vegetables, stirring chia seeds into your smoothie, or choosing salmon or tuna at least twice each week. Adding more omega-3 sources into your diet will help protect the skin's barrier to lock in moisture and provide a more hydrated appearance.
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Think Beyond Gut Health with Probiotics

Probiotics are the hot new nutrition darling, and for good reason! New research shows probiotics help maintain a strong microbiome, or the healthy bacteria within your gut. Studies suggest balancing the microbiome with good bacteria, like probiotics, helps to minimize unhealthy bacteria, and ultimately, aid in supporting a healthy immune system and GI tract.

But beyond GI health, research also suggests skin health may be connected to a healthy microbiome. According to the American Academy of Dermatology, probiotic use has shown to reduce acne and rosacea flares by creating a protective shield when applied topically and providing anti-inflammatory properties when orally consumed. While further research is needed, adding probiotic-rich foods like kefir, Greek yogurt, or kombucha to your daily diet will support a healthy microbiome and may support calmer, clearer skin.
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Maximize your Micronutrients

While a healthful diet includes a varied profile of vitamins and minerals, focusing on a few specific micronutrients has been shown to improve skin health. Antioxidants like vitamins C and E provide protection against free-radical damage from UV rays, pollution, or poor diet. Vitamin C also plays a role in collagen production, which provides skin with elasticity. Add more vitamin C-rich foods into your diet and think beyond citrus with produce like strawberries, cauliflower, or red peppers. For vitamin E, add in foods like almonds, sunflower seeds, broccoli and spinach.
Almond Corner

Lycopene, another antioxidant from the carotenoid family, gives fruits and vegetables a bright red hue and may help protect against sun damage. Plus, research suggests this antioxidant may assist in preventing collagen breakdown, therefore helping skin keep a youthful, healthy appearance. Add more lycopene to the diet with foods like watermelon, tomatoes, or tomato products, like no sugar added-marinara sauce for a concentrated source of the nutrient.

Style Me Pretty Contributor - Amanda Baker Lemein, MS, RD, LDN, is a Registered Dietitian and writer from Chicago. She works in private practice, helping both pediatric and adult clients find healthy lifestyles. Follow her for nutrition tips @amandalemein_rd.