Image: Courtesy
Joy Bauer, MS, RDN and Founder of Nourish Snacks
One of the reasons diet can have a powerful effect on skin, Bauer explains, is that our skin cells regularly renew, meaning they rely on a constant supply of vitamins and minerals needed to rebuild healthy, new skin cells. “The key players here are beta-carotene, vitamins C and E and omega-3 fatty acids. And of course, getting enough water and fiber helps flush toxins and supports healthy digestion, so you can absorb all these great nutrients from the foods you eat,” says Bauer. “Beta-carotene converts to the active form of vitamin A called retinol, which is crucial for skin cell renewal and helps improve skin tone and elasticity. Foods rich in beta-carotene include carrots, sweet potatoes, pumpkins, cantaloupe, spinach, Swiss chard and kale. Vitamin C helps increase collagen production, which gives your skin strength (i.e., prevents skin sagging). And since it’s also an antioxidant, it protects the skin from the sun’s damaging UV rays. Vitamin C-rich foods include bell peppers, broccoli, berries and citrus fruits like oranges, lemons, limes and pineapples. Vitamin E is an antioxidant that helps protect the cell membrane from what enters and leaves the skin barrier. Great food sources include almonds, avocados, peanut butter, sunflower seeds and shellfish. Omega-3 fatty acids help protect cell membranes, reduce inflammation (read: helps calm irritated acne) and protect against UV damage. Great sources include wild salmon, flax seeds, chia seeds and walnuts.”
Greek Yogurt-Berry Parfait (serves 1)
- 1 serving of nonfat Greek yogurt
- Blueberries or chopped strawberries
- Bag of Cocoa Loco
“Berries are loaded with special phytonutrients called flavanols, which help to squelch inflammation and protect your cells from oxidative damage. Greek yogurt is a great low-sugar, high-protein base to which you can add flavorful, nutrient-packed toppings, like nuts, seeds, dark chocolate and granola. To make this parfait, simply top nonfat Greek yogurt with blueberries or chopped strawberries and a bag of Cocoa Loco — dark chocolate chia-oat clusters. It’s busting with superfoods like omega-3-packed chia seeds, vitamin E-rich almonds, fiber-filled oats and three hits of flavanol-rich cacao (dark chocolate chips, cacao nibs and cocoa powder).”
Bauer also recommends her Sweet Potato Fries recipe, which is loaded with beta-carotene and fiber, and her Pretty Potion Smoothie made with spinach, berries, chia seeds, banana and almond milk (packed with vitamin C, beta-carotene, omega-3s and nine grams of fiber) for glowing skin.
