When it comes to having a gorgeous complexion, don’t forget that what you eat affects your skin just as much (if not more!) than the creams and serums you use. The skin, hair and nails are the last places to get nutrients that go to more important organs first; therefore the skin is the first place where gut imbalances or signs of under nutrition will manifest. Beneficial bacteria in the gut is key to good health and skin. Here are a few of the best things to eat for breakfast, lunch and dinner to help achieve our ultimate beauty goal: fresh, dewy skin.
Breakfast: An antioxidant-rich bowl.
This quick and easy acai berry bowl is one of my favorite breakfasts. I sneak in extra goodness by using some protein powder as my base. It’s a bio-fermented, probiotic-rich, nutrient-dense superfood powder that is excellent for skin and digestive health, boosted by a range of berries which are rich in anti-inflammatory anthocyanins, vitamin C and the collagen-promoting acids. I add a sprinkle of almonds which are naturally packed full of protein, minerals and vitamins. Almonds also contain biotin, which is great for hair and nails, and vitamin E, which helps retain moisture in your skin.
Lunch: A hearty vegetarian salad.
I love a big healthy fresh salad for lunch. This nutrient-dense vegetarian salad is great for boosting the skin’s luminosity. Chickpeas are a great source of minerals including manganese and copper that help boost collagen production and skin radiance. It is best to soak and cook them, but canned is OK, too. The pro-vitamin A found in pumpkinhelps prevent cell damage and premature aging, while spinach is an excellent source of nutrients including lutein, which helps keep your skin hydrated and glowing. Pumpkin seeds are high in zinc, which is helpful for oily, acne prone skin. Cabbage is also a favorite beauty food, rich in collagen-boosting and stabilizing vitamin C.
Dinner: A piece of protein-packed fish.
One of my favorite dinners is salmon or trout alongside a delicious, vibrantly colored salad or fermented veggies. Both trout and salmon are rich in skin smoothing, anti-inflammatory omega-3 fatty acids—which is important because inflammation is one of the leading causes of premature aging of the skin and is involved in skin conditions like acne and rosacea. Also, both salmon and trout are rich in amino acids, which are the building blocks of collagen. For my fermented veggies or coleslaw, I love to add cabbage and other cruciferous veggies as they are rich in a wide variety of skin loving nutrients, like pro-vitamin A, vitamin K and vitamin C and are also abundant in sulfur, which contains compounds necessary for the synthesis of glutathione, one of the most important antioxidants in the body. The bio-fermentation of cruciferous veggies makes the sulfur even more bio-available for the body to use, making sauerkraut a great addition to your meals!
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