A clear and healthy complexion is supported with ample hydration and a nutrient-rich diet. With that said, we checked in with skincare and health experts to learn more about 3 foods that can help promote a radiant glow when paired with regular exercise and a consistent sleep schedule! Read on for clear skin food tips from skincare experts Ksenia Sobchak, dermatologist at Loxa Beauty and Jess Hernandez, skincare expert and Director of Product Development at City Beauty.
1. Fatty or Oily Fish (Salmon, Mackerel, Herring)
These type of fishes, Hernandez explains, can not only help your skin become clearer when eaten often, but also contain a myriad of other skin-loving benefits. "Fatty or oily fish is an excellent source of Omega-3 fatty acids, which may offer multiple potential skin health benefits," she says. "As it turns out, the Omega-3 fatty acids and other proteins found in these types of fish may help maintain the integrity and texture of skin, keeping it supple," she continues. Additionally, Hernandez notes that "the vitamin E in fatty fish" may also help protect your skin from "oxidative damage caused by environmental factors." Omega-3s in particula, are a vital ingredient for glowing skin, Sobchak agrees. "They enhance skin elasticity and moisturization and prevent dullness," she says. Healthy fats from fatty fish, she continues, lower skin sensitivity to the sun and inflammation, slowing premature aging. "The fish are loaded with proteins, vitamin E, and zinc needed for efficient cell regeneration and elastic, strong, and brighter skin," Sobchak adds.
2. Quinoa
When preparing bowls or salads this summer, Hernandez suggests adding quinoa to your dishes for a more glowing complexion. Quinoa, Hernandez says, is "a great source of plant-based protein, and it's an excellent food for glowing skin." This ancient grain is one of the greatest dietary sources of riboflavin, she explains, which helps in "keeping skin firm" while also potentially lessening the "appearance of wrinkles and fine lines."
3. Dark, Leafy Greens
More great news for your summer salads— dark leafy greens are excellent for obtaining the clearer skin you've been striving for, Hernandez says. Already an integral part of any healthy diet, leafy greens, especially spinach, Hernandez points out, are "so nutrient-dense," their skincare benefits abound. Spinach, in particular, she notes, "is also a great source of protein." Similar to citrus fruits, leafy greens are "rich sources of vitamin C, which helps support collagen production," Hernandez says. Other nutrients in leafy green vegetables may also aid in helping your skin "stay smooth and moisturized," she adds. Sobchak agrees, and says that broccoli is another green vegetable that can promote a clearer and more radiant complexion. "Broccoli is a veggie high in vitamin A and C, zinc, and other minerals that promote skin health," she says. It's "packed with lutein carotenoids that prevent skin damage by oxidative stress," common causatives of aging signs such as dryness, dullness, wrinkles, and lines. Broccoli, Sobchak concludes, also contains "sulforaphane, which can combat free radicals and protect the skin from harmful UV rays."
