Eating for Healthy Skin: How Your Diet Impacts Your Glow

Did you know that healthy, glowing skin starts from within? While skincare routines and facial treatments play a vital role in maintaining a radiant complexion, your diet is equally important. What you put in your body has a significant impact on your skin’s overall health and appearance. Let’s explore how you can eat your way to a healthier complexion this year.

Focus on Whole, Clean Foods

Clean eating is a cornerstone of skin health. Unfortunately the Standard American Diet is full of ultra processed foods, with nearly 70% of the American food supply made up of these types of “foods.” Processed foods often contain artificial ingredients, preservatives, fillers, and high levels of sugar, which can lead to whole body inflammation and skin breakouts. Instead of reaching for that quick pre-made meal or snack, keep it simple and fill your plate with real food.

You don’t have to count calories, macros, or points to eat healthy! You just need the right proportions of protein, veggies, carbs and healthy fats. Fill half your plate with non-starchy veggies, a quarter with lean protein and a quarter split between complex carbohydrates and healthy fats. Follow the 80/20 rule. Aim for 80% of your meals to be balanced and 20% of time, you can enjoy other foods so you don’t feel deprived!

Eat the Rainbow

Eating a variety of colorful produce ensures you’re getting a wide range of vitamins, antioxidants, and phytonutrients that help nourish your body and improve skin complexion.

• Red and orange: Tomatoes, carrots, and sweet potatoes are rich in beta-carotene, which your body converts to vitamin A aka retinol, yep the same stuff used in skin care products, for skin repair and protection.

• Green: Leafy greens like spinach and kale are loaded with vitamin C and chlorophyll, promoting collagen production and detoxification. Fun fact: vitamin c is a co-factor for the enzymes used in collagen synthesis, meaning your body can’t make collagen without it

• Purple and blue: Berries and eggplant are packed with anthocyanins, powerful antioxidants that fight free radicals and help prevent damage to skin

Greens drinks are popular right now because it’s a convenient way to incorporate fruits and veggies in your diet. These powders are great for increasing variety in your diet but watch out for unnecessary added ingredients like sugar and artificial ingredients, and make sure to still eat your veggies throughout the day.

In addition to choosing colorful produce, opt for hydrating fruits like watermelon, cucumber, and oranges to help keep your skin hydrated from the inside out. Zinc rich foods like pumpkin seeds and chickpeas are excellent for reducing inflammation and acne.

Limit Sugar Intake

Sugar, especially refined sugars like white sugar, brown sugar and high fructose corn syrup. can wreak havoc on your skin by causing glycation. Glycation occurs when sugar molecules bind to proteins or lipids in your body, creating advanced glycation end products (AGEs). These AGEs damage essential skin proteins like collagen and elastin, which are responsible for keeping your skin firm, elastic, and youthful.

Moreover, high sugar consumption can exacerbate acne by contributing to inflammation and increasing sebum production, creating an environment where acne-causing bacteria thrive. Reducing refined sugar intake and substituting unrefined, low-glycemic alternatives such as coconut sugar, can help combat glycation, reduce acne, and maintain a more youthful, radiant appearance.

Avoid Dairy Products

Dairy products, especially whey protein, are a common triggers for acne because they contain hormones. Growth hormones in dairy trigger insulin-like growth factor 1 (IGF-1), which can increase oil production and clog pores. Additionally, some individuals may have difficulty digesting dairy due to lactose intolerance or sensitivity to other proteins like casein, leading to inflammation that manifests as skin issues. Replacing dairy with plant-based alternatives such as almond milk and vegan protein powder can help reduce breakouts and improve overall skin clarity.

Watch Your Iodine Intake

For some, iodine can be a trigger for acne because it triggers increased sebum production Foods like iodized salt, seaweed, and some dairy products contain iodine. If you’re prone to breakouts, try avoiding this foods for a few weeks and see if your acne improves.

Stay Hydrated

Water is essential for maintaining skin elasticity and flushing out toxins. Aim for drinking at least 8 glasses a day, and consider adding herbal teas or infused waters for variety and to encourage higher water consumption. Additionally, don’t overlook the importance of electrolytes. Electrolytes like sodium, potassium, and magnesium help your body retain water effectively, ensuring your skin stays hydrated from within. Natural sources of electrolytes include coconut water, bananas, and leafy greens. I also recommend electrolyte powder to help keep you hydrated but not all powders are created equal. Many have A LOT of added sugar or even artificial sugars colors and flavors.

Another way to stay hydrated is to consume hyaluronic acid. Yep, the same hyaluronic acid that’s in your skin care! While it is often applied topically in skincare products, consuming hyaluronic acid through foods like bone broth and nuts, or supplements can also provide hydration and support overall skin health from the inside out. It is a humectant, meaning it helps attract and retain water. This increases skin elasticity, helps support joint lubrication, and plays a role in tissue regeneration

Add Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for healthy, glowing skin because they are a component of your skin barrier. These essential fats also reduce inflammation. Foods rich in omega-3s include fatty fish like salmon, mackerel, and sardines, as well as plant-based sources like chia seeds, flaxseeds, and walnuts. Including these in your diet and taking a high quality omega-3 supplement can improve skin elasticity and reduce surface redness and dryness.

Support Gut Health

A healthy gut translates to healthy skin. Incorporate gut-friendly foods like probiotics found in fermented foods and prebiotics like garlic and onions to keep your digestive system balanced. There are a plethora of probiotic supplements on the market but did you know that it’s estimated that as many as 80% of them are useless? Crazy, right? It’s because your stomach acid can kill probiotics before they get to your small intestine where they work. This is why it’s so important to get a probiotic that’s in spore form. Spores are activated by your stomach acid and survive to your small intestine. It’s also important to check is the specific strains in your probiotics are clinically-proven to work.

Sample Day of Eating for Healthy Skin

Breakfast: Smoothie with spinach, frozen berries, a scoop of plant-based protein powder, and almond milk.

Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, and a drizzle of olive oil and lemon juice.

Snack: Carrot sticks with hummus.

Dinner: Grilled salmon with steamed broccoli and sweet potato

Dessert: A handful of fresh berries or a piece of dark chocolate.

Arbonne 30 Days to Healthy Living Principles

I don’t talk about this program enough at the spa because I’m so focused on skin care, but it is not only amazing for weight management but for improving your skin! I personally have used these products and program for about 10 years and have lost 100 pounds utilizing the principles and supplements. This program emphasizes clean eating, mindful choices, and avoiding common dietary irritants for the 30 days, all of which align with the tips above. It’s about resetting your body and creating sustainable habits that support your overall well-being. If you’d like to lose weight, increase your energy, improve your sleep, and see healthier skin in 2025, then this program is for you! Get more information and join our next group!

Conclusion

Your diet is a powerful tool for achieving radiant, healthy skin. By incorporating clean, nutrient-dense foods and following the principles in this blog post, you can nourish your body from the inside out. Remember, glowing skin isn’t just about what you apply—it’s about how you fuel your body. Start making these changes today and watch your skin transform.