How What You Eat Can Keep Your Skin Looking Great
When it comes to skincare, the big buzzword right now is collagen. Collagen is skin magic for lots of reasons. It protects from toxins, improves fine lines, and reduces wrinkles. Many of the skincare products that contain collagen get it from animal sources (gelatin) but we can, if we’re smart, get more than enough collagen just from our diets. Certain foods are packed with it, such as nuts and seeds.
Natural Fats
Foods that are rich in healthy fats are great for our outsides as well as insides, and plant-based foods are an even better option as they don’t need to be processed before they’re safe to eat. Raw nuts and seeds are both great for helping the body produce more collagen as they’re packed with not just healthy fats, but other collagen-boosting minerals as well. For some excellent options, check out SmartyPlus plant-based foods.
A, B, C, and E vitamins are all great for boosting collagen, as well as copper and zinc. Below are just some of the foods you’ll find those vitamins and minerals in. You don’t have to eat all of them every day, but just include them.
For more on healthy, tasty options for adding nuts and seeds to your diet, click here. Here’s a summary:
Sunflower Seeds
An excellent source of zinc, protein, and Vitamin B1, sunflower seeds are also packed with iron and copper which support blood flow, and in turn, prevent collagen from breaking down. Add them to smoothies, oatmeal, or other recipes. You can even add them to cookies or desserts.
Pumpkin Seeds
Just a quarter of a cup of pumpkin seeds contains more protein than an entire egg. They’re also overflowing with immune-boosting zinc, iron, magnesium, collagen-supporting vitamins, and a slight hint of sweetness. Pumpkin seeds are also alkalizing, which means they help to both prevent and reduce inflammation. Eat as many as you like, but try always to eat them raw for maximum benefit.
Almonds
Almonds are skin superfood. They’re packed with collagen-boosting protein, ‘good’ fats, copper, zinc, calcium, Vitamin E, and three types of B vitamin. They are also a magnesium source, which supports the nervous system and can reduce anxiety. We all know what stress does to our skin! Stick to roasted, raw, or almond butter options.
Walnuts
The ‘brain food’ nut, walnuts contain Vitamins E and B, zinc, and omega-3 fatty acids. They also help to balance your blood sugar, supporting insulin function and destressing your skin (insulin spikes can lead to acne).
Chestnuts
Chestnuts are the only nut that contains Vitamin C, which improves the immune system and prevents the breakdown of that all-important collagen. They’re also delicious, with a slight sweetness, and are lower in fat than some other nuts (unless you choose for varieties with added oil, which we don’t recommend). They’re also a great source of B vitamins.
Chia Seeds
One of the best non-animal sources of omega-3 fatty acids, chia seeds are great for the skin due to their abundance of minerals and B vitamins. They’re also really filling, so they will help you resist the temptation to snack between meals. They contain more iron, zinc, and calcium per serving than meat.