Eat your Skincare

Healthy skin is deeply tied to mineral balance because minerals regulate cell turnover, hydration, collagen production, inflammation, and healing. When skin issues show up (acne, dryness, premature aging, slow healing), there’s often a mineral component underneath.

Because minerals work in ratios, it's important to remember that NUTRITION IS MEDICINE and should always be the first step before you buy overpriced supplements. Whole foods contain the compounds that help your body absorb and use minerals properly.

Supplements often provide isolated minerals that the body may not recognize or absorb efficiently. This can lead to even more imbalances. Food naturally provides minerals in safe proportions, so unless you have a diagnosed deficiency or dietary restrictions, go for the food before the supplements 

Also, don't fall for the marketing! The biggest benefits of these nutrients come from inside the body, not from putting them on the surface. Real collagen production happens deeper and requires: Vitamin C, protein (amino acids), copper, zinc, silica, retinoids, and the hardest one, hormonal balance. Topical creams and serums promising "collagen" and "biotin" are unfortunately misleading marketing tactics. 

And collagen isn't even our main focus here. Collagen production matters, but the plan should be:

Metabolic health (balance blood sugar & hormones) > inflammation control > minerals/fats/protein

Collagen will come naturally when those are in place. I'll break this up into 5 main food categories to focus on for the glowy, healthy skin.

1. Protein-Rich Foods 

Without enough amino acids, your body cannot build the collagen, elastin, keratin, enzymes, and immune molecules you need for healthy skin. These whole foods are examples of ones that provide glycine, proline, lysine, the amino acids building blocks required for that glow.

Add to your grocery list:

• Eggs

• Fish (especially salmon, sardines)

• Grass-fed meat

• Bone broths

• Greek yogurt or fermented dairy 

• Lentils and legumes

• Broccoli

2. Healthy Fats

Your skin barrier is made largely of lipids (fats). These foods can provide essential fatty acids and cholesterol needed to maintain your skin's moisture retention, softness, and, on a deeper level, your hormone production and anti-inflammatory balance. Omega-3 fats specifically reduce skin inflammation and aging. Also, most minerals are fat-soluble and require some for absorption!

Foods to Include: 

• Avocados

• Olive oil

• Nuts and seeds (especially walnuts)

• Fatty fish

• Coconut

• Eggs (again...)

3. Mineral Rich Foods

• Vitamin C-rich foods (Camu Camu, acerola cherries, oranges, bell peppers, pineapple, kiwi)

• Biotin-rich foods (Egg yolk, mushrooms, sweet potatoes, beef liver)

• Zinc-rich foods (pumpkin seeds, chickpeas, cashews, oysters/seafood)

• Selenium-rich foods (Brazil nuts, turkey, sunflower seeds, tuna)

• Hydrating foods (Melons, cucumber, cantaloupe, cabbage, celery, lettuce)

• Retinol

  
  

  Foods with true retinol (active vitamin A) 

  • Beef liver (the highest source on the planet)

  • Chicken liver

  • Cod liver oil

  • Egg yolks (eggs, eggs, eggs!)

  • Butter (especially grass-fed)

  • Full-fat dairy

  • Fatty fish

Liver is essentially nature’s multivitamin for skin. Even small amounts provide significant vitamin A. Plant foods do not contain retinol, but contain carotenoids that your body converts into vitamin A. Studies show that this conversion varies between people, and many have a gene expression that decreases this conversion.

Important note: Vitamin A is fat-soluble; without it, absorption drops.

Beta-Carotene Foods

• Carrots

• Sweet potatoes

• Butternut squash

• Pumpkin

• Mango

• Spinach

• Kale

• 
  

Additional mineral-rich foods:

• Leafy greens 

• Beans and legumes

• Dark chocolate 

• Mineral water

• Organ meats

4. Colorful Plants 

These foods are still very beneficial for the skin because some contain carotenoids, which act as antioxidants and provide a natural glow.

• Beta-carotene-rich foods (see above) 

• Blueberries

• Swiss chard

• Raspberries

• Turmeric 

• Red Cabbage

• Beets

5. Gut-Supporting Foods 

A healthy microbiome reduces systemic inflammation and improves nutrient absorption, both essential for skin health!

• Fermented foods (yogurt, kefir, sauerkraut, kimchi, kombucha)

• Fiber-rich vegetables

• Whole grains 

• Beans and legumes

• Prebiotic foods (onions, garlic, asparagus)

• Low glycemic foods that prevent sugar spikes that trigger acne, like almonds, spinach, lentils, and zucchini

Check out My Other Blogs on Gut Health & Inflammation Reduction Here

So to eat to optimise your skin health from the inside out, focus on adequate protein intake, Vitamin C, sufficient minerals, detox/hormone balance, and keep that inflammation low.  Good luck on your glow ✨

References:

Genetic Lifehacks. (2021, February 21). Beta-carotene conversion to vitamin A: The role of the BCO1 gene. https://www.geneticlifehacks.com/beta-carotene-conversion-to-vitamin-a/

Skin Health Institute. (n.d.). Nutrition for healthy skin. https://skinhealthinstitute.org.au/healthy-skin-guide/nutrition-for-healthy-skin/

University of Alabama at Birmingham, Department of Nutrition Sciences. (n.d.). Nutrition. https://www.uab.edu/shp/nutrition/