6 Foods + Nutrients for Glowing and Healthy Skin

6 Foods + Nutrients for Glowing and Healthy Skin

As spa professionals, we know all of the treatments and products that can make a difference in your clients' skin. But, do you clients know that there is an abundance of food that helps treat skin from within? 

Grace O, cookbook author and founder of FoodTrients, has shared a master list of foods that can enhance not only your clients' health, but also their skin with a holistic view of the many factors that support the body's largest organ. Various foods that include melons, citrus, chile peppers, fish, and whole grains are stocked full of "foodtrients" that promote glowing skin, hair and strong nails. Here are a few more foods that are worth recommending. 


1. Cabbage

All colors of cabbage contain vitamins, minerals and antioxidants. Researchers have identified almost 20 different antioxidant flavonoids and 15 different plant phenols in cabbage, all of which have demonstrated antioxidant activity that can support supporting free radicals in the skin.

2. Chia Seeds

A plant-source of polyunsaturated fatty acids called omega-3 fatty acids, chia seeds can support skin health. Studies show that omega-3 fatty acids play a role in the antioxidant defense system of the skin. Additionally, nuts and seeds including chia are rich sources of copper, another precursor to collagen production for skin health.

Related: Foods That Support a Clean Skin Care Regimen

3. Garlic

Part of the reason we see skin lose elasticity, resulting in sagging and wrinkles with aging has to do with a process called glycation, which is already well underway by early adulthood. High intake of sugar can speed this process while research has shown that certain herbs and spices including ginger and garlic can slow it.

4. Spinach

Packed with antioxidant vitamins C and E, as well as lutein and zeaxanthin, fresh spinach is a skin-supporting veggie. Another bonus, it is a good source of zinc, so it contains many of the most critical nutrients known to protect the skin.

5. Green Tea

Full of antioxidants, namely epigallocatechin-3-gallate (EGCg), a potent polyphenol, green tea is a friend to healthy aging. Studies indicate potential skin protective effects of consuming green tea, particularly in conjunction with protection against UV damage from the sun and for reducing inflammation.

6. Oats

Another rich form of beta-glucans, oats are an important part of the diet for the skin. Studies have shown that beta-glucans support the skin in many ways including the reduction of wrinkles, wound healing, antioxidant activity, anti-UV and moisturizing effects.

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