Eat For Better Health: Skin, Hair, And Mood

Are you looking for an easy way to get glowing skin, strong hair, and a better mood? Look no further than your kitchen! Eating the right foods can incredibly impact how you look and feel. In this blog post, we’ll share seven of your go-to foods that will help boost your skin health, improve your hair strength and shine, plus lift your overall spirits. You’re one bite away from feeling healthier and more vibrant—let’s dig in!

EAT Avocados – a great source of healthy fats and antioxidants that promote better skin health

Avocados are highly nutritious fruit packed with healthy fats, fiber, and antioxidants that may provide impressive health benefits. They are an excellent source of antioxidant and anti-inflammatory compounds like vitamins E, C, α-Carotene, and β-Carotene and carotenoid lutein. They have been shown to have strong antioxidant effects and can protect cells from damage due to oxidative stress, which is associated with the progression of many chronic diseases. Last but not least, eating avocados may provide the skin with the necessary vitamins and minerals that work simultaneously to keep it looking healthy, young, and vibrant. A small study conducted by the scientific community that included 45 people found that adding a daily avocado intake increased blood levels of the carotenoid lutein compared with a typical Western diet without avocado (1). Therefore, incorporating fresh avocados into your diet is a great way to ensure that you reap these nutrition and skincare benefits.

Eating Kimchi – A functional food

The health of your skin is not only an indication of the gut microbiome’s shape but the skin microbiome’s health. Eating kimchi packed with probiotics can support the microbiome while supporting healthy oil production (2).

Based upon our research and that of others, kimchi’s health functionality includes the following:

• Anti-constipation, colorectal health promotion.
• Probiotic properties.
• Antioxidative and anti-aging properties.
• Brain health promotion.
• Immune promotion.
• Skin health promotion. 

Nuts and Seeds – packed with essential vitamins and minerals to help nourish the body

Eating Nuts and seeds provide better health and essential nutrition for the human body. They are packed with vitamins and minerals that help the body stay healthy and strong. For example, they have Vitamin E, which helps protect cells from damage, Vitamin B, which helps with digestion and metabolism; plus many other valuable minerals like zinc, selenium, and magnesium. One great thing about nuts and seeds is that there’s a variety – walnuts, almonds, cashews, chia seeds, flaxseeds – so you can get creative with your meals. Zinc, for example, is an essential mineral that can enhance skin and hair quality (5, 6). They are also incredibly versatile – make them into nut butter or grind them into flour for baking; sprinkle them over salads or eat them as a snack; toast them or eat them raw. The possibilities are endless!

Berries for better health – loaded with antioxidants that can help protect against free radicals that damage skin cells

Berries are a summer harvest many of us love adding to our sweet treats! Not only do they give dishes that burst of flavor, but they are also filled with plenty of antioxidants. In particular, these fight against the free radicals that can damage our skin cells and lead to premature signs of aging. Eating just a handful of berries as part of a nutritious diet can help you maintain youthful and glowing skin! So break out the blueberries, strawberries, or raspberries when planning meals for your family this season and eat them for better health.

Lemons – one of the most widely consumed fruits

Lemons are rich in vitamin C, citric acid, and polyphenols. Polyphenols are skin protectors and possess anti-inflammatory properties and DNA repair activities, supporting the prevention of various skin disorders caused by excessive exposure to sunlight (7, 8).

Dark Leafy Greens – rich in vitamins A, C, E, and K that are beneficial for healthy skin and hair

Dark leafy greens, such as kale and spinach, are incredibly nutritious foods with vitamins essential for healthy skin and hair. Vitamin A helps create sebum oil, which keeps skin and hair hydrated, while vitamins C and E protect against free radical damage that can lead to wrinkles. Eating dark leafy greens also provides other health benefits, including improved eye health and stronger bones. By making these vitamin-rich vegetables a crucial part of your diet, you can enjoy healthier skin and hair.

Pomegranate – may provide skin and aging benefit

They provide a sweet yet tart flavor and are a great addition to any meal. However, it’s not just the flavoring that encourages people to eat them: They also offer a host of benefits, as the seeds and their juices contain several good-for-skin nutrients like ellagic acid, a specific type of antioxidant polyphenol shown to protect your skin from aging. In addition, the antioxidants in pomegranate extract enhance photoprotection in the skin, which allows your skin cells to better deal with UV rays from the sun.

So there you have it—a look at some of the best foods to incorporate into your diet that can help improve your skin health. Eating a balanced and nutritious diet is vital, but boosting it with these powerhouse foods can significantly impact it. Avocados, nuts and seeds, lemons, berries, dark leafy greens, and pomegranates are all excellent additions with numerous benefits for better skin health. And remember: staying hydrated is also an essential factor to consider when trying to achieve healthier skin! Considering all of these tips can help you get on track with improving your complexion and revealing brighter, smoother skin!

Love and Light,

GutHealthDietitian

Learn more about the people I’ve helped with gut health issues

REFERENCES

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2. Park KY, Jeong JK, Lee YE, Daily JW 3rd. Health benefits of kimchi (Korean fermented vegetables) as a probiotic food. J Med Food. 2014 Jan;17(1):6-20. doi: 10.1089/jmf.2013.3083. PMID: 24456350.
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