Mar. 31. 2017
Beauty
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

I get so many questions from you guys about how to eat for healthy skin and glowing hair. Nourishing your body with enough key nutrients is vital to strong and healthy hair and also clear, radiant, and glowing skin! Lifestyle is also important for optimal skin and healthy hair. That means making sure you’re getting enough sleep, moving your body and stimulating your natural detoxification systems, managing stress, and drinking enough water throughout the day. Your diet is also super important for a flowing hair and glowing skin. If you want to nourish your skin from the inside, check out these top 10 beauty foods to add to your diet and read my advice for optimizing your diet for natural beauty.

Beauty on the inside

Our skin is the largest detoxification organ in our body, so inflammation, food intolerances, stress, digestive issues, lack of sleep, dehydration, and hormonal imbalances are bound to pop up in the skin in some fashion. That might look like acne, dry skin, conditions like eczema, or general lackluster skin. Our skin requires enough energy and healthy calories to keep it healthy, tight, and glowing. Healthy skin especially thrives from B vitamins, minerals like zinc, healthy fats, and protein. Nourishing our bodies from the inside will always show on the outside, therefore the most important thing you can do to get healthy skin now is to start from the inside to support your health on a cellular level. Here are my top 10 foods to add into your diet to get that glow.

01 Turmeric

A spice with powerful medicinal properties due to its high amounts of nutrients, antioxidants, anti-inflammatory compounds, and phytonutrients to fight inflammation.

TRY IT IN: Turmeric Milk, Turmeric Tahini Dip, Turmeric Tea

02 Spirulina

A blue-green algae high in plant-protein, chlorophyll, vitamins, and minerals perfect for overall health but also nail health (especially with the amount of protein and iron found in spirulina).

TRY IT IN: Spirulina Energy Globes, Blue Green Milk, Ultimate Blues Smoothie

03 Dark leafy greens

Rich in vitamin K and vitamin A, which help our cells reproduce healthy skin cells and moisture retention in the skin. Dark leafy greens also contain iron, which is important with healthy blood flow and oxygenation to our skin cells.

TRY IT IN: Massaged Kale Salad, Stripped Green Smoothie, Nourish Bowl

04 Probiotics

Probiotics are the army of good bacteria keeping a balance with the naturally occurring “bad” bacteria and yeast in our digestive system. It may be helpful for those suffering from allergies, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), chronic gut inflammation, bacterial overgrowths, constipation, eczema, and more. (Read an in depth post here).

TRY IT IN: Ultimate Kimchi, Sparkling Botanical Ice Cream Float, Maple Pepper Tempeh

05 Aloe

Not the kind you put on after a sunburn, but the same gel and latex derived from the plant and used in aloe lotions for skin. Ingesting aloe has been shown to help retain water, reduce depression, and ease digestive issues.

TRY IT IN: Aloe water or add to juice

06 Chamomile

An herb used in teas and tinctures to aid in digestion, reduce swelling, fight bacteria, and promote calm and ease.

TRY IT IN: Chamomile tea or the Love Your Liver Tea

07 Maca

An adaptogenic root vegetable (from the broccoli family) grown in Peru. It’s been used for centuries by the South American cultures for a great source of minerals which may help with hormonal balance, a positive mood, and more.

TRY IT IN: Beautifying Black Bean Brownies, Coffee Elevated, or add to smoothies

08 Reishi Mushrooms

My favorite medicinal mushroom aka adaptogen. The active constituents that make these mushrooms “medicinal” are primarily polysaccharides including beta-glucans and triterpenes that make help enhance the immune system and fight inflammation.

TRY IT IN: The Ultimate Tonic, Far Out Fudge, Assorted Raw Chocolates

09 Nutritional yeast

Incredibly rich in B vitamins and protein. B vitamins (especially biotin) are important for the health of our hair, skin, and nails.

TRY IT IN: Chickpea Meatballs, Classic Cashew Cheese, Cauliflower Alfredo Sauce, Cauliflower Pizza Crust

10 Avocado

My favorite skin food of all time! Rich in vitamin E, fiber, B vitamins, minerals, and antioxidants all of which keep your skin glowing, soft, and youthful.

TRY IT IN: Stuffed Avocado Boats, Creamy Ginger Green Smoothie, or eat them straight up

Boost your beauty

We all know the more that we treat the inside of our bodies with care on a cellular level, the more our body can absorb and utilize those nutrients to make us not only FEEL really great, but also keep our hair healthy and strong and make our skin glow from the inside out. Zinc, B vitamins, selenium, protein, healthy fats, fiber, magnesium, and vitamins E, A, and C are just some of the few nutrients our hair and skin need. Eating a whole foods diet is the most important, but sometimes it’s nice to give your body a boost in the form of supplements if you don’t regularly consume these beauty foods. The key to supplementing is that they’re just what their name implies – a supplement to an already well-rounded, healthy diet (read more on when and why you should supplement a healthy diet here).

If you’re already eating whole and living well and incorporating these foods into your diet but want an extra boost or “optimizer”, consider adding something I’ve been giving a go the past couple months from the New Chapter team, it’s their Perfect Hair Skin and Nails supplement. I chatted with Paul who created the company with his wife Barbi Schulick, and he filled me in on his philosophy to health, why he created the company, and the whole foods behind (along with some great humor might I add). New Chapter uses a really unique take on creating their supplements by fermenting vitamins. Yep, you heard that right, you can ferment vitamins. Just like fermented foods are great for gut health, fermented supplements add the same easy to digest goodness to your diet. Their Perfect Hair, Skin & Nails supplement is formulated with Astaxanthin, a nutrient from organic algae that has antioxidants more powerful than Vitamin C and Beta Carotene* (1 and 2). They also provide 100% DV of probiotic-fermented Biotin to support your natural production of keratin* for strong healthy hair and nails. Plus remember those 10 beauty foods from above? New Chapter’s supplement is made with Reishi mushrooms and certified organic probiotic-fermented herbs such as Aloe, Maca, Chamomile**. Added bonus that they’re Non-Gmo project verified, gluten free, and 100% vegetarian. A win-win for giving your natural beauty routine a boost!

Stock your beauty foods: maca, reishi mushrooms, spirulina, nutritional yeast, and shop New Chapter Perfect Hair, Skin, and Nails

WHAT ARE YOUR FAVORITES?

What are your favorite beauty foods and ways to incorporate more whole foods that nourish your beauty from within? Share below in the comments, I’d love to hear what you guys use to feel and look great from the inside out.

xx McKel

Resources:

  1. Yamashita, Eiji. The Effects of a Dietary Supplement Containing Astaxanthin on Skin Conditions. Life Science Division, 930-0397 (2006).
  2. Phetcharat et. al. The effectiveness of a standardized rose hip powder, containing seeds and shells of Rosa canina, on cell longevity, skin wrinkles, moisture, and elasticity. Clinical Interventions in Aging. (2015).

This post is sponsored by the New Chapter team; all opinions remain my own and sponsored posts help to support Nutrition Stripped! Always chat with your physician when/if adding supplements to your routine.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.

** Certified Organic by International Certification Services, Inc., Medina, ND, USA