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Your skin is one of the first things people notice about you; after all, it covers your entire body from head to toe. It’s also the first thing to noticeably show signs of damage or poor health.

While quality skincare products are a fantastic way to help ensure your skin stays beautiful, there are other things you can do to boost skin health—starting with what you eat. We loved this recent piece from The Chalkboard that breaks down individual foods and recipes that are good for your skin, plus tips for incorporating them into your diet. Here are our key takeaways.

Probiotics and some tips for adding them to your diet

Unless you’ve been hiding under a rock, chances are you’ve witnessed the booming popularity of probiotics. These powerful little bacteria have been touted as the miracle supplement for everything from gut health to disease prevention—and they actually deliver when consumed regularly in the form of healthy foods such as yogurt.

Probiotic microorganisms help build up your body’s natural colonies of good bacteria (known as your “microbiome”) to improve various bodily functions, such as your immune or digestive systems. Research has also shown that probiotics can help your skin by reducing acne, treating atopic dermatitis, and generally improving skin health.


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Foods such as kimchi, sauerkraut, miso, and yogurt are naturally full of probiotics and readily available. Easy ways to eat them include:

  • Kimchi and sauerkraut are both wonderful on sandwiches. They are also super as rice/veggie bowl garnishes.
  • Miso can be spread on sandwiches or stirred into soup or sauces.
  • Plain yogurt can be paired with fruit and nuts or seeds—or add herbs and spices and make a yogurt dip.

Just be sure not to cook your probiotic-rich ingredients, as you’ll affect the living organisms. Extra benefits can be had when you pair them with prebiotic foods, such as vegetables, fruits, and whole grains.

Your skin loves healthy fats

Omega-3 fatty acids have been proven to support the skin and provide a host of beauty benefits. In addition to reducing damage from UV rays and calming skin inflammation, Omega-3s have also been shown to reduce the risk of skin cancer.


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Here are some tips to help you with adding healthy fat to your diet:

  • Add a fatty, fresh fish like salmon and tuna to your weekly menu.
  • Toss raw nuts like almonds, pecans, or walnuts on top of your salads. Of course, they are also great for snacking.
  • If you want to try powerfully beneficial fatty canned fish like sardines, look to Spanish tapas recipes for ideas.

Skin-boosting superfoods—plus some unsung heroes

If you’re wondering, “what are superfoods?”, they are simply foods that are considered to be nutrient-dense. Compared to many common foods, they pack a higher concentration of certain vitamins, minerals, antioxidants, and other nutrients.

Superfoods like chia seeds, goji berries, acai, and matcha are all the rage, and they do provide nutrients that can support improved skin health. However, it’s incorrect to assume these trendy options are the only way to get these benefits.


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While it’s good to know what superfoods may specifically support skin health, don’t shy away from broccoli just because kale is what’s “hot” right now. Any fruits, vegetables, nuts, and seeds that have a rich color are full of nutrients that can benefit your skin and body. Others, like nuts or beans, have minerals, healthy fats, protein, and/or fiber.

Here are some examples of superfoods and alternatives that you might find more palatable or less costly:

  • Matcha too bitter (or pricey) for you? Sprinkle nutrient-packed chopped fresh herbs such as parsley, mint, or cilantro on your meals.
  • Use sesame seeds, long known for health benefits in many traditional cultures, instead of trendy chia seeds.
  • Cranberries are rich in Vitamin C and other vitamins—plus they are less costly and tastier than goji berries.
  • Quinoa not your fave? Enjoy chickpeas instead.

We hope you’ve enjoyed our run down and added tips; check out the full list of skin-friendly foods to see what else The Chalkboard Magazine had to say.

When you’re done prepping your next skin-loving recipe, give us a call! We’d love to talk to you about ways to support good skin health through medical skin treatments and customized skincare routines.

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