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Glow Up Your Skin: Top Foods to Include in Your Daily Diet

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The secret to radiant skin? When it comes to my skincare, less is more. That’s right; I keep my beauty shelf minimal: a daily moisturizer with SPF, toner, retinol, and anti-wrinkle cream. But the real secret? It’s all about what I eat and keeping the top foods for a glowing complexion on rotation.

You’ve heard it before, but it’s worth repeating: you are what you eat, especially when it comes to your skin. We’re all striving for that perfect complexion, fighting off breakouts, and dreaming of that natural glow.

The key? Focus on what you’re feeding your body. Nourish from the inside out, and you’ll see the difference on the outside. You can buy the best of the best skincare products, but if you eat poorly, these products will not help.

Let’s dive into the top foods that will help combat redness, puffiness, and those dreaded wrinkles.



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Not just for toast or guacamole, avocados are a skincare powerhouse. Rich in fiber, protein, magnesium, vitamins B6, E, K, and biotin, they’re essential for maintaining healthy skin, hair, and nails. The Omega-9 fats in avocados can also repair skin damage, reducing irritation and redness. Eat them whole, blend them in a smoothie, or whatever way you enjoy them; avocados are a skin food not to skip out on.


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Often overlooked, colostrum is a nutrient-rich fluid produced by mammals before breast milk. It’s packed with antibodies and is known for its immune-boosting properties. For skin, colostrum can enhance elasticity, reduce inflammation, and aid in the repair of damaged skin cells, thanks to its growth factors and high protein content. Colostrum can be consumed in powdered form or as a supplement. Just keep in mind that unlike collagen peptides, colostrum cannot be added to warm or hot drinks or soups.

Collagen Peptides

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We all crave youthful skin, and guess what? The magic combo is Collagen + Vitamin C. Collagen, a key protein, is the foundation of healthy skin, hair, and nails, while vitamin C not only combats UV damage but is crucial for collagen synthesis. So remember, collagen supplements without vitamin C just won’t cut it. The best way to achieve this is with a smoothie or smoothie bowl that includes fruits that are rich in Vitamin C.


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This tropical fruit is not only delicious but a skin-saving hero. Loaded with vitamins A and C, papaya aids in acne treatment and accelerates skin repair. It’s also packed with magnesium, potassium, niacin, carotene, protein, fiber, and papain, offering benefits for both skin and hair.

Sweet Potato

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Who knew this humble veggie could do so much for your skin? High in vitamin A and beta-carotene, sweet potatoes support healthy skin, hair, and teeth. Beta-carotene converts to vitamin A in the body, a vital nutrient for skin health.


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My personal favorite, matcha, isn’t just a trendy drink. It hydrates skin cells and combats inflammation, promoting cell turnover for a vibrant, healthy complexion. Not a matcha fan? Try green tea or lemon water for similar hydration benefits.


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A true superfood for glowing skin. Rich in omega-3 fatty acids, salmon keeps your skin wrinkle-free, reduces inflammation, and prevents collagen breakdown. Plus, it’s great for combating breakouts and maintaining clear, bright skin. Incorporate it into your meals a few times a week for best results. To keep you on track, consider keeping salmon in your freezer. We love using FishFixe, a monthly fish delivery service that always includes salmon in the mix!


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This spice is more than just a kitchen staple. It’s an anti-inflammatory powerhouse rich in antioxidants called curcuminoids. These antioxidants fight free radicals, preventing wrinkles and age spots and reducing inflammation for a clear, glowing complexion. Try it in golden milk, scrambled eggs, or mixed veggies.

Nourishing Your Skin: The Power of Your Plate

Incorporating these powerhouse foods into your daily diet can truly transform your skin, proving that the path to radiant, healthy skin starts from the inside. Each of these foods brings its unique blend of nutrients, antioxidants, and essential vitamins that work synergistically to enhance your skin’s natural beauty. So, the next time you plan your meals, think of your skin as well and choose foods that nourish not just your body but also your largest organ, your skin. Here’s to glowing skin and a healthier you, achieved not just by what you apply externally but, importantly, by what you consume. Let your daily diet be your first step towards a naturally luminous, vibrant complexion!

Hi, I’m Valerie!

I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.