I’ve previously shared 8 Top Tips for Glowing Skin at Hello Joyous, and today, I’m shifting the focus to our daily diet. What we eat can play a vital role in constructing healthy skin cells, combating systemic inflammation, and providing the nutrients necessary to keep your skin hydrated and radiant.
Here are 8 of my favorite superfoods to help you achieve glowing skin from the inside out:
1. **Avocados**
Your skin requires the right kinds of fats to be its healthiest. These fats are essential for maintaining the acidity of the stratum corneum, a vital layer for balancing skin pH and protecting your skin barrier. Avocados are fantastic because they’re packed with healthy fats and anti-inflammatory antioxidants that nourish and improve skin elasticity. Try them mashed in guacamole, on sandwiches or salads, blended into smoothies, or as avocado toast. You can even whip up a chocolate avocado pudding!
2. **Berries**
These tasty superfoods are easy to find and there’s one for everyone—from blackberries to blueberries, strawberries, raspberries, and goji berries. They’re full of vitamins and antioxidants that protect your skin, boost collagen, and reduce inflammation. Rotate your berry choices to take full advantage of their varied flavonoid and polyphenol content. Enjoy them on their own, in smoothies, on salads, baked into cobblers, or as a topping for yogurt or chia puddings.
3. **Green Tea**
Green tea is rich in polyphenols, natural anti-inflammatory compounds found in plants. One key polyphenol, epigallocatechin-3-gallate (EGCG), has been well studied for reducing inflammation. Regularly sipping green tea can help with rosacea, improve skin elasticity, and shield against UV damage, promoting a radiant complexion. That’s why it’s an ingredient in our Hello Joyous Pure Radiance Tea and Eye Elixir.
4. **Nuts & Seeds**
Nuts and seeds are loaded with skin-friendly omega-3 fatty acids and vitamin E, helping to hydrate and protect against oxidative stress. They’re also packed with protein and fiber that promote stable blood sugar levels, crucial for hormonal and skin health. Add them to muffins, salads, trail mix, or simply enjoy them by the handful.
5. **Sweet Potatoes**
Affordable, versatile, and tasty, sweet potatoes are a great addition to a skin-friendly diet. Their vibrant orange hue signals a rich supply of beta-carotene, a powerful antioxidant converting to vitamin A, beneficial for a healthy, even skin tone. Perfect for fall, try them roasted with coconut oil and cinnamon or in dishes like Rosemary Sweet Potato Wedges.
6. **Leafy Greens**
No list of healthy foods is complete without leafy greens. Packed with vitamins A, C, and E, they detoxify the body, enhancing skin texture and brightness. Use them as a salad base, blend them into smoothies (avoid the bitter ones like arugula), or braise heartier greens like collard for a warm fall dish.
7. **Fatty Fish**
Healthy fats are crucial for a robust skin barrier, and fatty fish provide plenty of omega-3s to reduce inflammation and keep skin supple. They’re also rich in protein, supporting stable blood sugar and overall skin health. Cook them pan-fried, roasted, or BBQ’ed—or use canned fish in cakes or tacos.
8. **Papaya**
This tropical fruit is fantastic for skin health, thanks to enzymes and vitamins A and C that boost collagen production for plump, glowing skin. We even included these nutrients in our Hello Joyous Hella Hydrating Serum with organic rosehip oil. Enjoy papaya on its own, in yogurt parfaits, smoothies, or other dishes. My personal favorite is with lime juice and mint.
I hope you find joy in incorporating these superfoods into your daily routine!
