Foods for Beautiful Skin

by Kate Dee, MD

What should you be eating to make your skin glow? Foods that are hydrating, anti-inflammatory and high in antioxidants.

Healthy Oils

Besides drinking water, the most important part of keeping you skin hydrated is to consume the right fats in your diet. For cooking, stick to saturated fats (fats that are solid at room temperature) such as coconut oil and grass-fed ghee and butter. Red palm oil is also great for savory dishes. Wild-caught salmon is the best source of Omega-3 fatty acids, as are most wild-caught fish. A high-quality fish oil supplement can help if you don't have an appetite for salmon 2-3 times/week. Avocados and avocado oil are momo-unsaturated fats and are great for you as well. For salad and dishes where the oil is not heated, Olive Oil and Avocado Oil are fantastic.

Anti-Oxidant rich foods

Berries-- especially blueberries and raspberries are high in antioxidants and also contain resveratrol, the ingredient in red wine that has been linked to a decrease in heart disease and cancer. In general, try to eat fruits and vegetables of all different colors. Tea is a great source of antioxidants, including green, white, black, herbal and especially chamomile. And of course, dark chocolate!


Bone Broth is a great source of collagen and amino acids. It is anti-inflammatory, helps reduce muscle and joint pain and decreases leaky gut. It helps digestion, increases mineral absorption and helps promote good sleep. If you've never tried it, there is a great recipe here.

Probiotics and foods that support normal gut bacteria are also critical for normal digestion and to fight inflammation.

Foods to avoid

Sugar: excessive sugar intake is highly inflammatory and promotes insulin spikes in the blood, speeding weight gain and the aging process.

Hydrogenated oils: canola oil and vegetable oils are inflammatory and oxidize and deteriorate chemically into toxins when heated to high temperatures.

Grains: especially grains containing gluten are highly inflammatory and cause leaky gut.

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