Pamper Your Skin from Within: a 1-Day Menu of Skin-Healthy Foods

Curated by Claudia Shannon / Research Scientist / ishonest

Skin is the largest organ in the human body. And like all organs, nutrition and diet have a big impact on overall health and function.

In fact, a main culprit (besides sun exposure) for wear and tear on the skin is diet. Advanced glycation end products (aka AGEs) are formed when fat or protein combines with sugar in the bloodstream and when foods are exposed to high heat (think fried foods).

ishonest No.222 - Fine Lines & Wrinkles

No.222 - Fine Lines & Wrinkles

While diet is only one of many factors that affect your skin’s appearance (keep practicing skin-protecting habits like moisturizing and wearing sunscreen daily!), we put together this 1-day menu of foods known to make your skin smile.

Avocado toast topped with cherry tomatoes and spinach

For the first meal of the day, eat the rainbow by incorporating skin BFFs avocado, spinach, and tomato.

Pick-me-up time: Matcha FTW

There’s nothing wrong with needing a morning pick-me-up (or afternoon, or late- afternoon, or late-late-afternoon…). Matcha is a great way to get a little buzz and boost your skin health at the same time.

Get our matcha latte recipe here!

Why our skin loves it
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Green tea is a powerful source of antioxidants that are shown to protect the skin from both damage and aging.

One 12 week-study found green tea increased oxygen and blood flow to the skin, protected skin against UV damage, and helped improve overall skin quality (including moisture, thickness, and elasticity).

Have a salmon salad at lunch

Salmon (and fatty fish in general) are amazing when it comes to skin health. Consider a hearty and healthy fat-packed salad with these ingredients:

  • salmon
  • nuts or seeds
  • an olive oil vinaigrette

Snack on fruit

Fruit is loaded with nutrients that are beneficial for overall skin health. Think: Berries (hello, antioxidants), citrus (all that vitamin C!), and red grapes (lookin’ at you, resveratrol).

Whip up a stir-fry for dinner

ishonest No.161 - Uneven Skin Tone

No.161 - Uneven Skin Tone

Stir-fries are a super easy and yummy way to get in a big serving of veggies.

End on a sweet note with dark chocolate

Don’t skip dessert! End this skin-boosting menu with some dark chocolate.

Why our skin loves chocolate

Since dark chocolate is rich in antioxidants, it can have some phenomenal benefits for the skin. We’re talking better blood flow, more hydration, and less wrinkles.

Foods to skip when it comes to the skin

This one day food menu will have you eating your way to better skin health. However, when it comes to the skin, it’s also best to avoid these foods:

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