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A good skincare routine goes beyond the products you use on your face. It’s also about your mental thoughts, stress levels, AND the nutrients you consume.  

So without further ado, lets dive into foods that make your skin glow:

Avocados

Is there anything better than avocado toast on Sunday brunch? I think not. Not only do avocados taste delicious, but they are also an AMAZING source of vitamins C, E, K and B-6, as well as riboflavin, niacin, folate, magnesium and potassium. I mean, that is quite the list right there. To top things off, avocados also provide omega-3 fatty acids. Fun fact: Omega-3s help the body produce anti-inflammatory compounds which might ease symptoms of eczema and psoriasis.  Not only are avocados yummy but they also help keep you feel full so you’re less likely to overeat.

Pumpkin seeds

Pumpkin seeds aren’t given the attention they deserve.  For starters, they’re a wonderful source of protein, iron, zinc, magnesium, calcium, vitamins A, E, B and K. I mean, wow. Secondly, they help fight bad cholesterol. And they’re a source of tryptophan, an amino acid that helps produce serotonin (feel-good hormones).  Who doesn’t want to feel happy? In the words of Elle Woods “happy people just don’t shoot their husbands”.

The benefits of pumpkin seeds don’t stop here. They’re a great source of fiber, aiding digestive health, something that is ESSENTIAL for good skin. In addition, they also contain antioxidants which help to fight premature ageing and free radicals. Pumpkin seeds are a definite staple of a healthy girl’s skincare diet. 

Smart tip: keep pumpkin seeds at your desk in case you need a little snack. You’ll be getting a dose of protein WHILE nourishing your skin. I like to also sprinkle a few pumpkin seeds into my morning oatmeal. 

Watermelon

I LOVE watermelon.  It’s delicious AND a nutrient-dense food low in calories.  For starters, it’s mostly water which is wonderful for hydration and to help keep skin glowy (which we love). In addition, watermelon contains vitamin A which is important for your immune system and to help keep your organs working smoothly.  Watermelon is also full of electrolytes. Which means its the PERFECT snack if you’ve had one too many glasses of champagne and need some extra electrolytes! Ya feel me? Watermelon is also a good source of vitamin C which is essential for collagen production. 

Cucumbers

Aren’t cucumbers the staple of every spa experience?  I feel like Elle Woods would agree with me on this one. Cucumbers are rich in silica, which increases moisture and skin elasticity. Like watermelon, cucumbers also have a high-water content and help to give you that dewy, plump look. Cucumbers also come in handy if your eyes are looking a little puffy in the morning. Simply cut two slices, place over eyes, and relax for 10-15 minutes. Not only will the coolness reduce the puffiness, but it will also give your eye area a little boost of hydration. 

Brazil nuts

Selenium isn’t something that frequently comes up in every day chat. However, it helps protect against skin cancer, sun damage and age spots. Selenium also helps keep skin feeling firm which we are all about. Four brazil nuts provide an adequate amount to meet your daily required intake. Side note: you want to be careful not to go overboard on brazil nuts as too many can be harmful.

Not a fan of brazil nuts? I got you covered. Selenium can also be found in seafood (particularly oysters and tuna), eggs, tofu, shiitake mushrooms, and lentils.


What are some of your faves for glowing skin? XO

Sources:

LD, Megan Ware RDN. “Watermelon: Health Benefits, Nutrition, and Risks.” Medical News Today, MediLexicon International, 20 June 2017, www.medicalnewstoday.com/articles/266886.php.

“Office of Dietary Supplements – Selenium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/Selenium-Consumer/#h7.

“Top 11 Selenium Foods: Boost Your Intake of This Essential Nutrient.” University Health News, 7 Jan. 2019, universityhealthnews.com/daily/nutrition/top-11-selenium-foods-boost-your-intake-of-this-essential-nutrient/.

“Top 11 Selenium Foods: Boost Your Intake of This Essential Nutrient.” University Health News, 7 Jan. 2019, universityhealthnews.com/daily/nutrition/top-11-selenium-foods-boost-your-intake-of-this-essential-nutrient/.

LD, Megan Ware RDN. “12 Health Benefits of Avocado.” Medical News Today, MediLexicon International, 12 Sept. 2017, www.medicalnewstoday.com/articles/270406.php.

“The Health Benefits of Pumpkin Seeds.” BBC Good Food, www.bbcgoodfood.com/howto/guide/health-benefits-pumpkin-seeds.

“Omega-3 Fatty Acids: An Essential Contribution.” The Nutrition Source, 4 June 2018, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/.