What to eat for radiant skin

While I try my best to eat well and take care of myself, I’m always interested to learn a bit more about how to use food as a tool for making yourself look and feel your best. I came across an article on InStyle UK that listed the best foods for glowing skin. Nutritional health coach Lucie Powell, the 9to5 Foodie, gave her input on how to eat the right foods to help get a radiant complexion. After all, you are what you eat!

See the list of foods to help your complexion below, and how easy it is to fit them into your diet!

BREAKFAST

Blueberry Mango Smoothie
Natasha’s Kitchen

blueberries + mango + chia seeds

I’ve always been a picky eater, so certain fruits do not appeal to me texture-wise. However I do love the sweet taste of both BLUEBERRIES and MANGO! I love using my Magic Bullet $50 $40 to whip up a quick smoothie in the morning. I’ll add in protein powder, almond milk and CHIA SEEDS in with the fruit for extra nutrients.

Mango: Has beta-carotene, which will reduce the rate of ageing and rejuvenate the skin. Vitamin C will encourages the production of collagen in the skin, helping to keep its elasticity.

Blueberries: These antioxidant rich little berries can help detoxify the body and protect you from premature aging.

Chia Seeds: Full of Omega 6 that helps slow the skin’s ageing process and boost skin regeneration.

LUNCH

Spinach Salad
Mountain Momma Cooks

spinach + eggs + avocado

SPINACH is one of my favorite lettuces, which is great because it’s so good for you! I like a simple salad with 2 parts oil and 1 part red white vinegar for dressing. Adding yummy additions, like boiled EGGS, AVOCADO and lean chicken make for a satisfying salad.

Spinach: Has folate, which aids DNA repair and can reduce wrinkles. Amazing for improving skin tone and impacts your complexion.

Eggs: The yolks in particular contain a high dose of vitamin A, which we need to balance our hormones and in turn can help clear hormonal skin irritations.

Avocado: Full of Omega 9 fatty acids, part of the foundations of healthy skin, these fruits encourage skin regeneration whilst reducing irritation and redness.

SNACKS

Lemon Cucumber Water
Martha Stewart

water + cucumber + lemon juice

A great way to drink more WATER is to add fruit to it – it’s tastier and sometimes helps you want to drink more throughout the day! Some people call it ‘spa water’ when you add LEMON JUICE and CUCUMBER to your water for the day.

Water: If you’re not hydrated, your skin will show it immediately with a dull and tired looking complexion! 

Cucumber: Packed full of water to help keep your skin hydrated and glowing throughout the day.

Lemon Juice: Helps flush out toxins from the body and clear your skin.

Almonds
Authority Nutrition

almonds

A serving of ALMONDS is the perfect afternoon snack for curbing hunger. They have good fats and will keep you full longer.

Almonds: Full of good fats and have a wide array of health benefits, one of which is their high levels of Vitamin E, which protects skin from cell damage and encourages regeneration. 

DINNER

Salmon, Rice and Asparagus
Iowa Girl Eats

oily fish + coconut oil + lemon juice

I have never cooked with COCONUT OIL, but there are tons of uses for it! People rave about it being an amazing pair with salmon, which is an OILY FISH. Wake the Wolves has a recipe that is simple as ever – cook salmon in a skillet with coconut oil, and season with salt, pepper and LEMON JUICE. Paired with brown rice and asparagus, this is a simple yet tasty dinner.

Oily Fish: Contains Omega 3 which helps reduce inflammation in the body and calm skin irritations such as acne. 

Coconut Oil: Encourages skin regeneration, but will help plump the skin resulting in a radiant looking complexion and a more even skin tone. 

Lemon Juice: Helps flush out toxins from the body and clear your skin.

XO
Amanda

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