The saying “beauty is skin deep” may sound old-fashioned and worn-out, but that doesn’t make it untrue. What you eat and drink contributes greatly to the state of your skin, and without proper nutrition, the best serums and moisturizers in the world won’t make a difference in the quality of your skin. Your topical treatments like vitamin C serums, retinol, and sunscreen work in conjunction with healthy foods and lifestyle choices that include not smoking, getting enough sleep, and staying hydrated (and stress-free, if possible). And some of the healthiest are foods you can incorporate into your daily diet that are loaded with protein, vitamins, and minerals that support glowing, smooth, firm skin.
Before you head to the grocery store today, check out this list of four of the best protein-packed foods for better skin. Mareya Ibrahim, aka The Fit Foodie — a nutritionist, clean eating chef, published author, podcast host, and the founder of eatcleaner.com, highlights the picks that aren’t just good for you, but are also delicious and versatile.
Eggs
When we think of a versatile ingredient that can be incorporated into breakfast, lunch, or dinner, eggs are high up on the list. “Eggs are an excellent source of protein, biotin and vitamin E,” Ibrahim says. “Biotin is essential for healthy skin, hair and nails. Vitamin E is a potent antioxidant that helps protect the skin from free radical damage. For the plant-based eaters, an alternative option for eggs would be chia seed eggs. Rich in Omega 3’s, chia seeds are packed with protein, vitamins E and B vitamins and are great for skin health. To make a chia egg, combine 1 tablespoon chia seeds with 1 tbsp with 3 tablespoons boiling water.”
Whether you choose to make yours hard-boiled, scrambled, or — alternately, you can break one up into rice, chicken, and veggies for a healthy, protein-packed dinner — eggs are way up there as an excellent food for your skin.
Salmon
Packed with protein, omega-3 fatty acids, and vitamin D, Ibrahim says salmon is an amazing food that supports healthier skin. “Omega-3 fatty acids help to reduce inflammation, which keeps your skin looking young and healthy,” Ibrahim says. “Vitamin D supports cell growth and repair, as well as the immune system. Other types of Omega 3-rich fatty fish like mackerel, sardines and tuna are excellent protein sources – just eat tuna in moderation because of the mercury.
For the plant-based eaters, an alternative option for salmon would be beans, peas and lentils as a good source of B vitamins and zinc. This helps with skin balance and can be really great for people with skin conditions like acne and psoriasis.”
Greek yogurt
Greek yogurt is a great source of protein and probiotics, which help to maintain a healthy balance of bacteria in the gut, Ibrahim says. “Probiotics have been shown to have positive effects on the skin; additionally, the protein in Greek yogurt can help support the growth and repair of skin cells. Instead of Greek yogurt, you can also use coconut yogurt – coconut is a wonderful superfood!”
For added protein and nutrients, sprinkle nuts, blueberries, and chia seeds into your Greek or coconut yogurt — you’ve pretty much created a snack that will make your skin glow.
Almonds
All nuts are excellent sources of nutrients that are great for your skin and body, but almonds are often cited as a skin food because they are rich in protein, vitamin E and magnesium. “Vitamin E is an antioxidant that helps to protect the skin from damage caused by free radicals,” Ibrahim says. “Magnesium is important for maintaining healthy skin by regulating cell regeneration and repair.”
“Incorporating these protein-packed foods into your diet can help to improve the overall health of your skin by providing your body with the nutrients it needs to function properly,” Ibrahim says. “But there are other important factors in achieving healthy skin too: staying hydrated, getting enough sleep, and protecting your skin from the sun.”
Combine good foods and a healthy lifestyle and you can’t go wrong: your skin will thank you.
