The Top 7 Foods for Healthier Skin

We all know that eating right can help you lose weight, and provide essential vitamans and minerals to maintain a healthy body and mind. At the Mt. Pleasant Medi Spa, we offer a variety of skin enhancement services like Micro Needling, Facials, and Scupella. However in this blog we are going to focus on foods that can help your skin look healthier.


1. Salmon




The first food on the list happens to be one of my favorites. No doubt about it, after I eat salmon, I look and feel better. Salmon has many health benefits and can help with achieving better looking skin. " Using nutrients such as omega-3 polyunsaturated fatty acids (n-3 PUFAs) for the promotion of skin health and treatment of skin disorders is a novel concept. " (6) Omega 3 fats can be found in many types of "fatty" fish and Salmon in one of them.


Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin.

"The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful UV rays.*2

2. Avocados



This poor fruit use to get a bad rap, but not anymore. The fat you get from the avocado is now known as "the good fat".


I love avocado as a quick snack, on sandwiches or salad, or with my morning eggs. BUT , one health advisor writes, "The avocado is a beautiful fruit packed full of healthy goodness, so much so that to only eat it and not utilize its full potential by also applying topically to the skin and hair would be a crime to Mother Nature herself! Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin ." (1)

There are many food recipes for avocado, but also it is used for applying to the skin in "mask" form. You can see some really great stuff here! (click here)

3. Olive Oil



Growing up in an Italian family, we used Olive Oil pretty much every day. It is not only a fantastic oil for cooking, but it is also known for it's contributions for healthier skin. According to Paul Lorenc, MD, it's been used on skin since ancient times.

"Cleopatra was a fan," says Lorenc. "Olive oil contains antioxidants that fight free-radical damage and an ingredient called squalene, which is extremely hydrating." (9)


4. Sweet Potatoes



The other day on my Instagram account, I posted a pic of some potatoes cut into wedges, and sauteeing in Olive Oil. The caption read, "Does anyone make homeade fries?" Well one follower wrote in, "You need to try them using sweet potatoes.!" Well if that wasn't enough push that I needed to buy sweet potatoes, the following facts about them are!

Sweet potatoes are packed with anti-oxidants and beta-carotene. Both play their role in assisting your skin reach it's fullest potential. " Antioxidants protect skin by limiting the production of free radicals, which can damage skin cells. Antioxidants in skin care products can do a lot for the health and appearance of your skin, including reducing the signs of aging. From calming inflamed skin to tightening and toning, antioxidants offer great benefits from natural sources. " (7)

The human body converts beta carotene into vitamin A (retinol) - beta carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision. ... The advantage of dietary beta carotene is that the body only converts as much as it needs.

5. Broccoli



I love the color green, and I love broccoli. I was first turned onto it's super powers as a young bike racer in NY. My mom would always prepare for me homemade pasta with broccoli. She would cook the broccoli in olive oil and chicken broth, then add fresh Italian parsley and imported parmesean on it.

Little did I know, that not only was broccoli helping me recover and provide to me clean fuel, but it was also helping my skin. " Since broccoli is a powerhouse of antioxidants and nutrients like vitamin C and minerals such copper and zinc, broccoli helps in maintaining a healthy skin. This means it also protects the skin from getting infections as well as keep the natural glow of yourskin." (10)

6. Tomatoes



If you enjoy pasta with red sauce or a nice salad loaded with tomotoes, you are not only helping your heart, and reducing the risk of cancer, but it is also helping you attain beautiful skin.

" Tomatoes are not just an important part of a healthy diet but also work wonders when applied topically on the skin. Applying tomato juice or rubbing tomato halves on the skin evens out the skin and revives the glow giving you a healthy looking skin. It contains a high amount of Vitamin C, which is known to brighten skin. " (4)

7. Red Wine



This is the time of year I like to enjoy a nice glass of Cabernet. It's a little cooler and the taste and temperature of the wine is appealing to me. So in writing this article, I now know what has been contributing to my extra healthy glow these days (insert smiley face hear). Reservatol is a polyphenol found in wine. " Yes, red wine helps us age better. “It is really good for skin and in fact, prevents ageing of skin. Red wine is packed with antioxidants like flavonoid, resveratrol and tannin which help fight ageing by restoring collagen and elastic fibers”, says Anshul Jaibharat, a Delhi-based nutritionist. It’s true, red wine gives a boost to sagging skin, reducing fine lines and wrinkles. " (11)

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