3 Nutritionists Talk Clear Skin from Within
Detox recipes included!
We’re always hearing that truly healthy skin comes from the food that we choose to eat, but taking to Google to find out which foods those actually are can sometimes add to our confusion. It can be difficult to filter out the legitimate recommendations from the health fads, so we’ve consulted the professionals directly. Want to know what really works? Keep reading to find out all of the dietary suggestions to achieve their ever-coveted glowing complexion.
Maria Marlowe
Integrative Nutrition Health Coach & Author of The Real Food Grocery Guide
What specific superfoods and/or vitamins should we be adding to our diet to help achieve a clear complexion and a “healthy glow?”
Some of the most important nutrients for clear skin include Vitamin A, zinc, and omega-3. Instead of taking supplements, it's best to get them through food sources such as: dark leafy greens and orange vegetables for Vitamin A, oysters or pumpkin seeds for zinc, and wild salmon or flaxseed for omega-3s.
On the other end, what should be avoided to prevent flare ups?
Dairy, sugar and refined carbs like baked goods are the foods most associated with acne flare ups. That said, each person is unique, and other foods could cause issues if they have a sensitivity. I cover this topic in detail here.
Setbacks happen. Is there a recipe that you swear by when in need of a detox?
Yes. When I was struggling with acne and had a flare up, I'd always reach for 1-2 Tbsp of ground flaxseed. It helps bring down redness and bumps, fast. Flax is a great source of fiber which helps cleanse the colon, and a great source of anti-inflammatory omega-3 fatty acids. I would throw it on a salad, in a smoothie, or even on GF avocado toast. Some of my go-to recipes include my Blemish Blast Smoothie and Complexion Perfection Salad.
For more recommendations for a healthier lifestyle find Maria on Instagram @mariamarlowe or at mariamarlowe.com!
Sisley Killam
Registered Holistic Nutritionist
What specific superfoods and/or vitamins should we be adding to our diet to help achieve a clear complexion and a “healthy glow?”
Healthy skin truly comes from enjoying a variety of whole foods - honestly, all nutrient-dense whole foods can benefit the skin! Some of my favourite foods to promote a healthy glow are foods rich in the antioxidant beta-carotene, like carrots and pumpkin, omega-3 rich foods like wild fish, hemp seeds and flax seeds and foods rich in Vitamin C like bell peppers and broccoli. All of these foods help to promote that fresh, summertime glow we strive for all year. Antioxidants help repair the skin from pollution and sun damage, omega-3 fatty acids help manage oil production on the skin and Vitamin C is a precursor for collagen production.
On the other end, what should be avoided to prevent flare ups?
Something that is often overlooked when it comes to promoting clear skin and avoiding breakouts is inflammatory oils. Poor quality, heavily refined oils like canola oil and vegetable oils are inflammatory, meaning they will cause inflammation in the body. Inflammation is what triggers those red, painful breakouts and can make our skin look dull and tired. Inflammatory oils are found in more foods than we think, from chips to restaurant food and even hidden in our almond milk and granolas.
Setbacks happen. Is there a recipe that you swear by when in need of a detox?
When I'm opting for a skin-reset, I always like to turn to something that I know my body loves. Usually, that means supporting my digestion, so I love to opt for my Turmeric Latte which has incredible anti-inflammatory benefits and is known to be warming and grounding in Ayurvedic medicine. My favourite thing about the latte is that you can drink it warm or iced, depending on the season and it's caffeine-free, meaning you can enjoy it after dinner as a calming and nourishing post-dinner treat.
For more recommendations for a healthier lifestyle find Sisley on Instagram @thepurelife_ or at thepurelife.ca!
Kasey Goins
Functional Health Practitioner
MSPA, FDN
What specific superfoods and/or vitamins should we be adding to our diet to help achieve a clear complexion and a “healthy glow?”
My favorite nutrient for healthy skin would have to be retinol or preformed Vitamin A (not the same as beta-carotene), something most of us aren't getting nearly enough of. Find preformed Vitamin A in grass-fed beef liver, grass-fed organic red meat, and egg yolks.
On the other end, what should be avoided to prevent flare ups?
For clear skin, I would suggest staying away from polyunsaturated fats, especially the industrial seed oils like vegetable, canola, and soybean as they can cause and compound inflammation in the body, disrupting the gut microbiome (where many skin issues stem from).
Setbacks happen. Is there a recipe that you swear by when in need of a detox?
The body detoxes naturally, so eating real, whole foods on a daily basis can keep the liver and the gut strong, but I personally love adding fermented foods (like sauerkraut) and cultured dairy like kefir for a steady stream of probiotics.
For more recommendations for a healthier lifestyle find Kasey on Instagram @kasey.goins or at kaseygoins.com!
Yes, we’ll always love our skincare routines, but if you’ve been struggling to find a cure for stubborn blemishes, review your diet for a possible answer. With that said, please remember that no one remedy works for everyone. Clean eating and overall awareness of how you fuel your body, however, is a great place to start on your journey to achieving both an outer and inner glow.