Tasha D. Manigo-Bizzell
- Mar 9, 2015
- 3 min read

Nutritious Beauty: Pantry Staples for Healthy Skin

The skin is connected to every part of the body and a healthy skin equals a healthy body. The following is a list of powerhouse foods that every diet should include if great looking skin is the goal. This is by no means an exhaustive list rather a good starting point. So, everyone should feed their skin well because what they see is what they ate!

Fruits & Vegetables- have lots of water, fiber, and powerful antioxidants that help repair damaged cells. These foods should make up the majority of the diet.

Avocados: are high in protein and provides Vitamins A, C, and E in every bite. In addition, their high fat content helps keep skin plump and wrinkle free.
Gogi Berries: contain more than 20 minerals- iron, copper, calcium, zinc, and is full of amino acids.They have 500 times more Vitamin C than an orange. (Vitamin C is necessary to make collagen, repair tissue, heals wounds & prevents wrinkles.)
Brussels Sprouts: are high in Vitamin C and fiber. (Fiber keeps digestive bacteria healthy can help prevent inflammatory conditions such as eczema and support the digestion & absorption of nutrients.)

Meats & Proteins- are needed to make collagen which the body needs every day to renew skin, hair nails, and the internal organs.

Eggs: are good sources of lecithin (fatty substance that helps the cells hold onto water).
Beef (from grass-fed cows): contains the highest level of zinc in any meat, promoting clear skin & strong nails. (Zinc helps heal wounds & breakouts, promotes cell growth and immune function).
Oily Fish: contain essential fatty acids that protect cell membranes & promote healthy cell function. (Healthy cell membranes are necessary for healthy skin. When cells are weak, damaged, and dehydrated they no longer function properly and lead to visible signs of aging.)

Nuts & Oils- have the healthy fats the skin needs to stay soft and smooth, preventing dryness and dehydration.

Coconut Oil: is great for the skin both inside and out! It helps reduce cellulite; is anti-viral, anti-bacterial, and anti-fungal. It’s also great for eczema and other skin rashes like diaper rash.
Flaxseeds: are rich in Omega-3 fatty acids and Vitamin E, and is good for relieving the symptoms of eczema and other skin irritations.
Walnuts: are high in Omega-3 fats and antioxidants; increase elasticity of the arteries preventing “broken capillaries”.

Grains & Beans- provide what the body needs to make collagen. They also have protein, fiber, minerals, and vitamins to maintain healthy skin.

Kidney Beans: help control blood sugar levels (too much sugar in the blood can ultimately cause a breakdown of collagen leading to wrinkles). They are also high in potassium which reduces fluid retention that can cause swelling & puffiness especially around the eyes.
Quinoa (keen-wah): contains all the essential amino acids needed for healthy skin, hair, nails, teeth, and bone.
Buckwheat: contains substances that detoxify the body helping get rid of harmful aging toxins.
Oats: contains beta-glucan which repairs the skin, encourages collagen production, helps heal wounds, and maintains healthy blood flow which encourages a natural glow.

Herbs & Spices- have healing properties that are also anti-inflammatory, anti-bacterial, anti-fungal, and strengthening to the immune system. This is especially important to maintaining clear, blemish-free skin.

Cinnamon: is anti-inflammatory, anti-bacterial, anti-fungal
Ginger: stimulates digestion, circulation, and cleanses the system
Parsley: is a good source of Vitamins A and C, calcium, iron, potassium. It acts like a diuretic (reducing swelling and puffiness) and is a blood purifier.