How To Nourish Your Skin From The Inside Out
Can you really eat your way to healthier, glowy skin? We truly believe that if you combine a great diet with spot-on skincare, then yes, you totally can.
As a skincare company, awesome products that deliver quality, value and results are everything. But we also know that a great complexion doesn’t solely come from a fabulous skincare routine. Yes, gentle cleansing is vital. And of course, daily moisturizing and protecting your skin from that great big ball of fire in the sky are just as important. Duh! However, to truly max out your complexion and make sure you enjoy your best skin 24/7, you must also think about the food that goes into your body.
Now we would never (not even for one minute) suggest you cut out all the fun things from your diet – just try to take away our cupcakes and pinot, we dare you! – but moderation is key. And as long as you balance the slightly less nutritious stuff with plenty of skin-loving food and drink, your skin won't punish you for treating yourself every now and again.
Read on for ten essential nutrients to help your skin get its glow on…
1. Beta Carotene
Beta-carotene belongs to the carotenoid family and once ingested, gets converted by your body into vitamin A. So why's this good for your skin? Well, vitamin A is a fabulous antioxidant that protects your skin from environmental damage, thus helping push back the signs of premature aging for as long as possible. It also accelerates cellular turnover, boosts your skin’s natural protection from UV damage and helps give you a gorgeous glow.
Find It In: Any yellow-orange fruits and veggies, plus leafy greens.
2. Omega-3 Fatty Acids
Unlike saturated and trans fats, omega-3s are the good guys because they help regulate sebum production, improve the fatty acid composition in your skin and strengthen your barrier function to reduce irritation, dryness and dehydration. Omega-3s have also been shown to help reduce breakouts and soothe skin concerns like eczema and psoriasis. It’s a must for your daily diet, no matter your skin type.
Find Them In: Fish oils, oily fish such as wild salmon and mackerel, flax seeds and chia.
Skincare Partner: Vitamin C Deep Hydration Night Cream, our richest moisturizer and the perfect way to relieve dryness and dehydration.
Flavonoids are a type of polyphenol found in almost all fruits and vegetables. Just like carotenoids, flavonoids are responsible for their bright color – but they’re so much more than a pretty face. With powerful antioxidant properties, flavonoids are a great way to help protect your skin from oxidative stress and improve its strength and suppleness by reducing DNA and collagen destruction.
Find Them In: Green tea, red wine (hallelujah!), kale, strawberries and citrus fruits.
Skincare Partner: Retinol Moisturizer, which contains organic green tea.
4. Vitamin C
This antioxidant essential not only deals with the pesky free radicals that form in your skin after exposure to things like UV radiation and pollution, but vitamin C also encourages collagen and elastin production for stronger, younger-looking skin. Furthermore, studies show that vitamin C boosts the efficacy of your sunscreen AND balances melanin production for a brighter, healthier glow. Everything but the kitchen sink springs to mind, right?
Find It In: Kiwis, berries, citrus fruits, broccoli and red peppers.
Skincare Partner: Vitamin C Serum – our award-winning bestseller that's packed with vitamin C. Enough said.
5. Vitamin E
Often known as the moisturizing, healing vitamin in the world of skincare, vitamin E is equally as important in your diet as it is in your face cream. Just like our friend vitamin C, vitamin E comes packed with antioxidants to boost your immune system, fight inflammation and reduce collagen damage caused by environmental pollution and UV radiation.
Find It In: Avocados, spinach, seafood, almonds, seeds, wheat germ and sunflower oil.
Skincare Partner: Hyaluronic Acid Eye Cream. Because looking after the skin around your eyes with HA plus vitamins C and E is a shoo-in.
Selenium is an essential mineral that protects your cell membranes and maintains the firmness of your skin by safeguarding it from free radical damage. When paired with vitamin E, selenium has also been shown to reduce inflammation, curb acne breakouts and help your skin heal quicker and better. *Immediately adds to Instacart
Find It In: Brazil nuts, poultry, seafood and lentils.
Skincare Partner: Tea Tree Super Serum+. It's packed with antioxidants and brimming with clarifying goodies like salicylic acid and tea tree essential oil to unclog pores and reduce breakouts.
Lutein is well-known for the vital role it plays in keeping your eyes healthy. But it also looks after your skin by providing protection from high-energy sources like the sun and your various digital devices. Improving elasticity and skin tone are an added string to its bow. Oh, and one other thing, lutein cannot be produced by your body so you have to get your fix from your diet.
Find It In: Spinach, kale, bell peppers, parsley, corn and egg yolk.
Skincare Partner: Vitamin C Super Serum+ which is chock-full of skin-protecting antioxidants to protect your skin from HEV (blue) light.
Did you know your skin holds about 20 percent of your body’s entire supply of zinc? This makes it one of the most important trace minerals when it comes to the health of your skin. Anti-inflammatory, antibacterial and oil-regulating, zinc plays a critical role for oily skin types and for those who suffer from clogged pores and pesky breakouts. It also aids healing, boosts collagen synthesis and helps build protein in the skin to keep it younger-looking longer.
Find It In: Breakfast cereals, red meat, poultry, legumes, asparagus and milk.
Skincare Partner: Charcoal Clarifying Cleanser, a go-to for clarifying, regulating sebum and detoxifying acne-prone skin.
Probiotics help promote good bacteria in your gut, which is thought to be directly related to your skin and its delicate microbiome. The skin’s microbiome is an intricate system of microorganisms like bacteria and fungi which live within the various layers of your skin. Yes, that sounds kinda icky, but these microorganisms work hard to keep bad bacteria at bay, so they’re super important. What's equally important is supporting this microbiome with dietary probiotics. Why? Because things like eczema and inflammation, plus hot showers and chemical-laden skincare, can throw your microbiome totally out of whack.
Find Them In: Yogurt, kombucha, kimchi, miso, sauerkraut and sourdough bread.
Skincare Partner: Rose Water Facial Toner. This is our kindest, purest formulation and packed with healing benefits highly unlikely to upset your skin’s delicate microbiome.
Staying hydrated is so, so important for your overall health. And while water is yet to be proven to directly hydrate your skin (because your other vital organs need it way more), you’ve all seen what your skin looks like when it’s dehydrated, right? We're talking dull, dull and a little bit duller.
No matter what your thoughts are on the skin benefits of chugging three liters of water a day, maintaining a proper level of hydration is vital for skin health. It won't transform your skin overnight, but it will help increase circulation and flush out toxins to minimize puffiness and enhance your glow.
Find It In: Other than the obvious? Watermelon, cucumber, tomatoes, apples and celery.
About Georgia Gould
Georgia is an award-winning beauty writer who has been in the business for over 20 years. British-born, she began her career as a magazine beauty editor in London before moving to San Francisco, CA in 2012 where she now continues her love as a freelance writer and editor. As well as her editorial work, Georgia has created content for many high-profile beauty brands, including Clarins, L’Oréal, Procter & Gamble, Simple and TRESemmé. Her passions include retinol (obviously), golfing, skiing and walking her beloved Schnauzer, Dave.