10 Superfoods That Will Make Your Skin Glow



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Eat Your Way to Amazing Skin

In 2014, Americans spent over 2 billion dollars on anti-aging skincare! I get it – who doesn’t want glowing, radiant skin? However, what you are putting IN your body actually has more of an impact on your skin than what you put ON your body. So before you shell out big bucks for that latest beauty product, stop by your local grocery store and stock up on these 10 foods that will give you glowing skin!

1. Brazil Nuts


Brazil nuts are high in a nutrient called Selenium. Selenium helps protect the skin from sun damage and, in some studies, reduced the occurrence of skin cancer. It also maintains the elasticity firmness of your skin.

Combine 1-2 Brazil nuts per day with fresh fruit for a balanced snack.

2. Sunflower Seeds


Sunflower seeds are packed with Vitamin E, which is the go-to vitamin for radiant skin health. It helps skin retain its natural moisture resulting in more supple, younger looking skin.

Add 1tbsp. of sunflower seeds to salads or wraps for a skin-moisturizing boost.

3. Salmon


Salmon is a great source of Omega-3 fatty acids, a powerful antioxidant that many Americans aren’t getting enough of. Omega-3 fatty acids help maintain the cell membranes, which allow nutrients in and forces skin-damaging toxins out. They also help reduce inflammation, which is especially important for those with eczema or psoriasis.

4. Water


Dehydration is one of the fastest paths to dry dull skin. However, it’s not just what we drink, but also what we absorb. Electrolytes ensure that we are making the most of the water we are drinking. Coconut water naturally contains electrolytes and most grocery stores will have electrolyte water. Swap one of your glasses of water with an electrolyte drink, making sure to steer clear of ones with added sugars or artificial sweeteners!

Aim for half of your body weight in ounces, per day.

5. Sweet Potatoes


Beta-carotene is an antioxidant that is converted to Vitamin A. Vitamin A helps improve your skins tone and texture, giving you a younger looking glow.

If sweet potatoes aren’t your thing, beta-carotene can be found in any orange foods such as carrots and orange squash.

6. Tomatoes


Tomatoes have a high concentration of the nutrient lycopene. Lycopene helps the production of collagen, which strengthens the skin and helps reduce the appearance of fine lines and wrinkles.

Lycopene is better absorbed when the tomatoes are lightly cooked, so in addition to fresh tomatoes, incorporate tomato sauce or lightly roast tomatoes and create a delicious salsa.

7. Green Tea


In addition to it being a powerful antioxidant and anti-inflammatory, green tea has antibacterial properties and can improve hormone activity. So that means it’s an effective way to control acne.

Don’t think that you have to drink it hot! Green tea is also delicious iced and a great base for a morning smoothie. Shoot for 3-5 glasses per day.

8. Blueberries


The key to protecting our skin from premature aging is to protect it from the damage caused by free radicals. Antioxidants are the properties that protect our cells from free radicals and keep them healthy. Blueberries are one of the foods highest in anti-oxidant activity, not to mention delicious!

The good news is frozen blueberries are just as nutritious as fresh, so you can enjoy them all year round.

9. Red Bell Pepper


When we are young, our skin is packed with Vitamin C. Over time and after exposure to the sun, pollution and other toxins, our skin loses Vitamin C. This results in age spots and fine lines. Adding in foods high in Vitamin C daily will help reduce the appearance of age spots and sun damage. One red bell pepper has over 3 times the amount of Vitamin C as an orange.

Throw peppers into a stir-fry or add them to a kebob at your next barbeque!

10. Romaine Lettuce


Other leafy greens often overshadow romaine lettuce when it comes to health benefits. However, it is a great source of Vitamin A and potassium. Potassium helps improve circulation, making sure that all of the wonderful nutrients we are eating actually get to the cells that need them.

Consider rotating or mixing romaine lettuce with kale and spinach as a base to salads or in smoothies, so that you can get the health benefits of all the leafy greens!

Tara Coleman

Tara Coleman is a Clinical Nutritionist with a private practice in San Diego, CA. She speaks nationally on the topics of health and nutrition and has been cited as a nutrition expert by media such as NBC, FOX, SELF, Cosmopolitan and Dr. Oz The Good Life.Download her FREE 4 Step Nutrition Quick Start Guide and start feeling better today!

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