Nutritional Tips For Healthy Skin

Our skin can be an excellent indicator of overall health – for some people, the warning signs that the body is struggling (often with digestion) often show up first as annoying skin complaints. Acne, dryness, sagging, premature aging, discoloration, and rashes can all be indications that the body as a whole is lacking the vitality it should have. 


It’s important to remember that the skin is an organ, just like our internal organs, and that it is greatly affected by our nutrition and how we care for our bodies.


While there are countless creams and cleansers and ointments available for nearly any skin condition, finding the root cause of your skin troubles and working to bring balance to your skin from the inside will give you the best long-term results.


Below are 6 healthy habits that will help give you glowing, youthful skin.


1. Drink More Water. Water is important to carry skin-nourishing nutrients through the body, and it’s vital for flushing out toxins that can make your skin look dull or cause rashes and breakouts. It helps keep your skin hydrated and fresh looking. Water can come from both the foods you eat, like fresh fruits and vegetables, as well as just straight up filtered water or herbal teas.


2. Get Your Essential Fatty Acids. Omega-3 and omega-6 fatty acids are necessary to nourish the skin, improve the texture, and keep the skin moisturized and strong. Most of our diets provide ample omega-6 fatty acids from vegetable oils, but not enough omega-3s from fatty fish and certain seeds oils. This can cause inflammation throughout the body, including the skin. Incorporate fatty fish like wild salmon, sardines, and mackerel into your diet twice a week. You can also consume seeds like ground flax, chia, and hemp daily or add cold-pressed hemp or flax oil to your meals for an extra omega-3 boost.


3. Ensure Adequate Protein. Amino acids, which are the building block of protein, are essential for tissue health and repair and are needed for well-functioning skin. Be sure to include a good-quality source of protein with every meal. Animal proteins contain all of the essential amino-acids, whereas plant foods do not – if you’re a vegetarian be sure to be properly combining legumes, grains, nuts, and seeds to ensure that you’re getting your essential amino acids daily.


4. Up your B-Vitamins. Deficiencies or insufficiencies of a variety of B-vitamins are associated with multiple skin disorders. Increasing your intake of B-vitamins through leafy green vegetables and also considering a good-quality B Complex supplement can be great for improving skin health.


5. Antioxidants To Protect. Antioxidants, found abundantly in brightly coloured fruits and vegetables, counteract free-radical damage. This damage can occur from environmental pollution such as the air, or toxins in our foods, and can cause premature aging in the skin. While reducing your exposure to free-radicals is important, antioxidants help fight the damage from those free-radicals that are difficult to avoid.


6. Make Fiber Your Friend. Fiber is important for good digestion and elimination. Getting enough fiber (and water!) in your diet to have regular, healthy bowel movements ensures that the colon is regularly detoxified. When we do not consume adequate fiber, the toxins that are meant to be eliminated from the colon can instead be reabsorbed and re-circulated in the body, causing toxicity and skin problems. Up your intake of vegetables and fruit, as well as seeds, legumes, and whole grains, to get lots of healthy, digestive boosting fiber that will help keep you regular.


Remember – healthy skin starts from the inside! Take care of your body and you’ll look and feel good on the inside and the outside.




By: Ali MacBoudreau


Ali is a Certified Holistic Nutrition Consultant. Her mission is to help you discover just how vibrant and amazing you can feel, by giving you the tools you need to make lasting changes. (Hint, it involves delicious food!) To learn more about Ali and holistic nutrition please visit her website