What you eat can give you glowing skin!
When it comes to achieving healthy skin, we typically turn to skincare products that promise big results. But the secret to glowing skin is more than just a good skin cream! You can’t stop aging (unfortunately), but you can give your skin a boost from the inside out. Glowing skin starts with what’s on your plate.
Registered Dietitian Nutritionist Liz Weiss shared how the right foods can keep your skin hydrated, smooth, and radiant. She shared three skin-loving superfoods to incorporate into your diet for glowing skin.
Why Your Diet Matters for Your Skin
Your skin is like a mirror—it reflects what’s happening inside your body. The foods you eat can either nourish your skin or leave it dry, dull, and prone to breakouts. As you get older, your skin naturally changes. In your 30s, fine lines and uneven skin tone can start to appear, thanks to years of sun exposure. Later in life, lower estrogen levels can lead to thinner, drier skin.
The good news? A diet rich in skin-loving nutrients can help protect against oxidative stress- a major contributor to skin aging- and support your skin’s natural structure and function. Antioxidant-rich fruits, veggies, beans, and whole grains; healthy fats from nuts, seeds, fatty fish (salmon and sardines), and olive oil; and lean protein foods all contribute to a glowing complexion. Liz said these foods work together to hydrate, repair, and protect your skin from the inside out. “While no single food is a magic bullet,” Liz added, “science confirms that certain foods can bolster skin health, leaving you glowing at every age.”
3 Superfoods for Super Skin
1. Almonds
Almonds are packed with vitamin E, a powerful antioxidant that protects your skin from sun damage and keeps it smooth. Research shows that eating just two ounces (about a handful) of almonds daily can reduce wrinkles by 16%! Snack on them plain, toss them into a salad, or blend them into a smoothie for an easy skin boost.
2. Avocados
Avocados aren’t just a trendy toast topper—they’re loaded with healthy fats and carotenoids that improve skin elasticity and hydration. One study found that eating one avocado a day can make skin firmer and more youthful. Try adding avocado to your salads, blending it into a creamy dressing, or mashing it with a little lime and salt for a delicious, skin-loving treat!
3. Soy Foods
Soy-based foods like tofu, soy milk, and edamame are full of isoflavones—plant compounds that mimic estrogen in your body. Studies show that eating soy protein regularly can reduce wrinkles, improve skin hydration, and even out skin tone. Just two cups of soymilk or one cup of tofu a day can make a difference! Bonus: Soy is also great for bone health and heart health—so it’s a win-win!
While no food can entirely erase wrinkles, a diet rich in antioxidants, healthy fats, and plant-based nutrients can help keep your skin radiant and resilient. Pair these skin-nourishing foods with plenty of water, regular sunscreen, and quality sleep, and Liz says you’ll be well on your way to a complexion that glows from within.
How Menopause Affects Your Skin
- Loss of Collagen and Elasticity: Estrogen supports collagen and elastin production, so when levels drop, skin loses firmness, leading to more wrinkles and sagging.
- Reduced Oil Production: With less estrogen, sebaceous glands produce lss oil, making skin drier and more prone to wrinkles and irritation.
- Thinner Skin: Estrogen helps maintain skin thickness; without it, skin becomes thinner, more fragile, and slower to heal.
- Diminished Circulation: Lower estrogen reduces blood flow to the skin, leading to dullness and less radiance.
Avocado, Almond, and Soymilk Glow Bowl with Honey-Glazed Almonds
Makes 2 servings
Recipe from Liz Weiss, MS, RDN
INGREDIENTS
For the smoothie bowl
- 2 pitted dates, roughly chopped
- 1 cup plain soymilk
- 1 sliced and frozen banana
- ½ avocado, peeled or 2/3 cup frozen diced avocado
- 1 ½ tablespoon cocoa powder
- 1 tablespoon almond butter
- 1 tablespoon maple syrup
- ¼ teaspoon vanilla extract
- Pinch of cinnamon
Toppings
- Honey Glazed Almonds
- Hemp Seeds
- Sliced Banana
For the Honey-Glazed Almonds
- 2 teaspoons honey
- 1 teaspoon olive oil
- ½ cup sliced almonds
- Pinch of kosher salt
METHOD
- Soften the dates by soaking in a bowl of hot water for 10 minutes. Drain and set aside.
- For the smoothie bowl, place the soymilk, banana, avocado, cocoa powder, almond butter, maple syrup, dates, vanilla extract, and cinnamon in a blender and blend until smooth.
- Pour into two bowls. Top with honey-glazed almonds (you will likely have extra, so enjoy later as a snack or in a salad), and sliced banana and hemp seeds, as desired.
- To make the honey-glazed almonds: heat the honey and oil in a large nonstick skillet over medium heat. Add the almonds and cook, stirring often, until golden, 2-3 minutes. Keep a watchful eye on the almonds, since they can go from golden to burnt in a matter of seconds!
- Transfer the almonds to a parchment lined baking sheet to cook. Use a spatula or spoon to separate the nuts into a single layer. (A few small clusters are okay.)
Find more from Liz on Instagram, @lizweiss, or on her website, lizshealthytable.com.
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