HEALTHY SKIN SECRETS: Vitamins, foods and nutrition tips for clearer skin

By Dr Olivia Naturals Support • July 30, 2020


True health on the outside happens when you have true health on the inside.

In this blog, I want to share some of the key factors that help you feel great and promote healthy, glowing skin, including: 

  • How stress can lead to a tired-looking complexion. 
  • Which lifestyle practices to avoid for healthy looking skin. 
  • The one food to eliminate from your diet which can cause premature aging.
  • And which nutrients and foods to consume for optimal skin health.

First, lifestyle factors that affect healthy skin

Certain lifestyle practices, such as smoking, not exercising, and consuming minimal to no water, are major factors that can lead to having less-than-desirable skin.

But a huge factor is your stress levels. 

When you’re stressed, your body releases the hormone cortisol. This can lead to increased insulin and skin problems.

A common lifestyle combo is low quality sleep and consuming caffeine to make up for it. 

Not only can sleep deprivation be linked with signs of skin aging but caffeine (found in coffee and energy drinks) can increase your cortisol.

So remember, those two things — lack of sleep and heightened stress — can lead to a tired-looking complexion, breakouts, and overall unhealthy skin. 

“Inflamm-aging” and the food which can cause it

We know high levels of inflammation causes your skin to age prematurely. 

So the first thing we need to do is remove foods that cause inflammation.

And sugar is one of the most inflammatory foods that exist. 

Eating too much of it can increase the inflammation in your body, which can lead to collagen and elastin breaking down.

Collagen and elastin are essential to your skin’s health. It’s what helps rebuild and promote healthy skin growth. 

If you’re low in those two things and you overindulge in sugar, you may find yourself with unhealthy, dull, broken-out skin. 

So instead, here are some of the nutrients can you consume on a daily basis to boost the formation of skin fibers, structure and protection:

Omegas for skin health

First up, Omegas, which are essential fatty acids and critical components of cell membranes.

Introducing more Omega 3 and 6s fatty acids into your diet is a great way to help keep your skin healthy and strong.

Omegas are also incredible natural moisturizers that may help protect your skin’s natural oil barrier, reduce dryness and blemishes, and increase skin plumpness.

Here are some omega-rich snacks and foods I love to work into my diet:

  • Fatty fish, such as salmon, mackerel, herring
  • Chia, hemp, and flaxseeds
  • Walnuts
  • Leafy greens
  • And, brussel sprouts 

Selenium for healthy aging

Next up, a mineral that most people don’t know about but your skin loves — selenium

Selenium is a mineral that protects cells from “free radicals.” Free radicals can speed up the aging process by interfering with cell DNA. 

If you’re noticing signs of aging, such as wrinkles, dry skin, and tissue damage, consider increasing the selenium in your diet. 

For snacks, try consuming Brazil nuts, mushrooms, sardines, or light turkey. For meals, I like to eat shrimp, cod or halibut, oysters, or crab

COQ10 for healthy cells and skin

COQ10 is an important anti-aging antioxidant and key part in making energy and helping your cells work.  

From the ages 30 to 50 your COQ10 levels start declining. This is usually why you see the biggest changes in your skin within these two decades and why getting enough of it in your diet is so important.

You can find COQ10 in certain foods, such salmon and tuna, poultry, organ meats, such as liver, and sprouted whole grains.

Vitamins C & A for skin protection

Vitamin C is an incredible vitamin that not only protects your skin from sun damage, but also helps undo collagen and elastin damage from the sun.

On the flip side, Vitamin A helps promote natural moisturizing. It’s a natural hydrater and can help your skin look radiant and glowing. When your skin is properly hydrated, you may have less breakouts and have less dry or flaky skin.

The good news is, Vitamin C & A are easy to get through your diet.

For Vitamin C simply eat more citrus fruits. Even just putting fresh lemon in your water is a great way to boost Vitamin C.

Vitamin A you’re going to find in orange foods like sweet potatoes and fresh pressed carrot juice.