Glow from Within

The skin care in your kitchen. Utilizing the power of nutrient dense foods for beautiful skin and healthy hair.

In search of the “perfect” beauty routine, we often turn to fancy products and luxurious spa services, often overlooking one of the most potent resources available: nutritious foods. The health and appearance of our skin and hair is a reflection of our overall well-being. What we eat significantly impacts our skin’s texture, luminosity and the health of our hair. In this article, we discuss nutrient-dense foods and how they can help you, quite literally, glow from within.

Radiant skin, bright eyes, shiny hair… these are features of great health. A healthy inside shows on the outside. The great news is the best beauty tools aren’t super expensive and you likely have an assortment in your kitchen right now. Vibrant fruits, crunchy veggies, hearty grains, plus a variety of other plant foods can do wonders for your skin and hair. These delicious goodies are packed with phytonutrients, minerals, proteins, essential fatty acids and an abundance of beautifying vitamins & antioxidants. Unlike products that only target the surface of the skin, plant foods nourish your body deeply, promoting a body that is healthy and pretty, inside and out. When you fill up on wholesome foods, you not only look amazing, but you feel incredible too. Other benefits include more energy, better sleep, and an overall sense of calm. Without a doubt, wellness and beauty are interconnected. After all, healthy IS beautiful.

The key to unlocking your inner glow is consuming a variety of plants. This is crucial for the gut microbiome, which is essential for enhancing your longevity and well-being. For optimal gut health, aim to consume at least thirty different plants each week (this has been well studied and documented. The book Fiber Fueled by Dr. Will Busiewicz is a wonderful resource). Below, we’ll discuss a variety of foods that nourish the body and how the nutrients enhance your gorgeous glow. Get your market list ready – you’re going to want to stock up on colorful, vibrant plants!

A note about YOUR natural beauty

I genuinely believe that everyone is beautiful. We so easily get caught up in comparing ourselves to others that we forget to appreciate what makes us special. As you read this, I hope you’ll take a moment to celebrate what makes you uniquely YOU. I’m not talking about the typical beauty standards, I’m referring to something deeper and more meaningful … that certain “je ne sais quoi”, as the French say. I believe everyone has it. It’s the radiance that comes from being healthy, confident, and at peace. Your genuine smile and inner light truly shine when you’re taking great care of yourself. Below, we’ll explore how nutrition plays a pivotal role in enhancing your natural, beautiful self.

Essential Nutrients for Natural Beauty

• Vitamin A: Vital for a smooth and radiant complexion, vitamin A speeds up cell turnover, keeps skin bright and smooth, and supports collagen production.  Get your dose of vitamin A through carrots, broccoli, red bell peppers and mango.
• Vitamin C: This essential nutrient boosts collagen production and brightens your complexion. Find vitamin C in all fruits, veggies and potatoes.
• Vitamin E: Vitamin E locks in moisture, keeps skin soft, supple and protects against environmental & UV damage. Avocados and natural peanut butter are rich in vitamin E.
• Protein: Essential for skin and hair health, protein is made up of amino acids which directly support collagen and keratin production. An abundance of protein can be found in beans, lentils, tofu, nuts, whole grains and many green vegetables.
• Iron: Iron is vital for transporting oxygen to the body’s trillions of cells. This is as imperative for the inside of your body as it is for the outside. Consume iron-rich plants like spinach, legumes and flaxseeds.
• Zinc: Zinc keeps skin clear, supports collagen production, and aids in healing. It also helps manage acne and reduces signs of aging. Zinc is abundant in lentils, beans, tofu and oats.
• Omega-3 Fatty Acids: These keep skin hydrated, reduce inflammation, and soothe conditions like acne. Plant-based sources include chia seeds, walnuts and edamame.
• Chlorophyll: Found in leafy greens and other green vegetables, chlorophyll offers impressive nutrient benefits, including vitamins B, E, and K, as well as calcium and magnesium. Chlorophyll is present in all green plant foods and spirulina powder. Find quality liquid chlorophyll drops & spirulina powder at your local health food store or market.
• Water: Essential for hydration, water is amazing for the skin. Consuming enough water is also crucial for energy levels, digestion, focus and great sleep. In addition to drinking plenty of water throughout the day, enjoy water-rich foods like juicy berries, melons and cucumbers.
• Beta Carotene: A plant pigment that converts to vitamin A, beta carotene protects skin from free radicals, harmful sun damage, helps maintain skin elasticity and prevents dryness. Foods rich in beta carotene include spinach, winter squash, tomatoes and sweet potatoes.

Must-Have Foods for a Beautiful Glow

• Leafy Greens: All leafy greens including, but not limited to, kale, spinach, arugula, romaine, Swiss chard, green leaf lettuce, microgreens, etc.
• Fruits: All fruits including, but not limited to, berries, oranges, kiwi, pineapple, bananas, apples, avocados, peaches, etc.
• Vegetables: All veggies including, but not limited to, broccoli, eggplant, Brussels sprouts, celery, zucchini, tomatoes, bell peppers, etc.
• Potatoes & Root Vegetables. All potatoes & root veggies including, but not limited to, yellow potatoes, sweet potatoes, radishes, turnips, onions, carrots, etc.
• Legumes: Beans of all kinds, green peas, tofu and lentils.
• Nuts & Seeds: All nuts and seeds including, but not limited to, walnuts, almonds, cashews, flaxseeds, chia seeds, pumpkin seeds, etc.
• Whole Grains: All whole grains including, but not limited to, oats, brown rice, wild rice, quinoa, farro, etc.

Tips for Incorporating More Plants

• Enjoy a veggie-rich salad and smoothie everyday to increase your plant diversity. (Bonus points for prepping a large salad once or twice a week to have on hand for a few meals. Include any fresh veggies you have. Fruits, nuts and grains are really good in salads as well) download my free Scrumptious Salads & Smoothies ebook here!
• Add microgreens and sprouts to sandwiches. Use sprouted whole grain bread for extra nutrient density.
• Fill half of your plate with veggies and/or leafy greens at each meal. 
• Include a large fruit salad as a side dish or enjoy as dessert. Add fresh mint and/or chia seeds to fruit salads for extra nutrients and delicious-ness.
• Pairing foods high in vitamin C with iron-rich foods help the body absorb the iron more efficiently. For example, try a simple meal of black beans, brown rice, tomatoes, bell peppers, and avocado (yum!).
• Find lots of tasty, nutritious recipes here!

Foods to Avoid for a Brighter Complexion

Some foods can wreak havoc on the skin and disrupt the body’s natural hormone balance. Here’s why you should consider limiting (or avoiding altogether) sugar, dairy, oil, and alcohol:

• Sugar: Excessive processed or refined sugar leads to inflammation, weakening collagen and elastin, resulting in wrinkles and dull skin. The technical term for this is Advanced Glycation End products (AGEs) and it’s not pretty. Do your skin a favor and say no thanks to processed sugary foods disguised as treats, and instead satisfy your tastebuds with naturally sweetened indulgences like banana nice cream, medjool dates with peanut butter + a dusting of pure cacao powder, or baked sweet potatoes with cinnamon. (It’s important to note that the natural sugars found in fruit are exceptionally healthy. Fruit contains fiber, which blunts the rise in blood glucose. Plus, fruit is very hydrating and full of essential vitamins & antioxidants) click here for my sweet & healthy Matcha Strawberry Mint Smoothie Bowl recipe!
• Dairy: Dairy is a common trigger for many skin issues, as it often contains hormones than disrupt the body’s natural balance, leading to increased oil production, clogged pores, and breakouts. Dairy products are high in saturated fats, which can cause inflammation in the body, leading to (or worsening) skin conditions like eczema or psoriasis. In addition, consuming diary can cause digestive issues that lead to inadequate nutrient absorption. The good news for cheese lovers (like me!) – you can easily make, or even purchase, delicious whole food, plant based alternatives. You’d be surprised how delicious a “cheese” made from cashews, nutritional yeast and a few spices tastes!
• Oil: All oils are processed. Some are touted as healthy but make no mistake, oil is a processed food and incredibly calorically dense. All oils can cause inflammation, hormonal imbalances and oxidative stress. Tips: skip the oil when roasting or sautéing veggies – use vegetable broth instead. For a yum oil-free (and dairy free) salad dressing, click here for my incredible ranch-style dressing!
• Alcohol: Not only is alcohol harmful to the inside of your body, it can seriously dull your glow. Alcohol stresses the liver, disrupts hormones, causes anxiety and affects sleep. It is also dehydrating and causes inflammation, stealing vibrancy from the skin and brightness from the eyes. Because it is also very harmful to the brain, one is often emotionally affected after having too many cocktails or glasses of wine. All around robbing one’s inner peace and outer radiance. 

Celebrate Your Glow

After discovering how plant nutrition can enhance your wellness and beauty, I hope you’re inspired to include more plants into your diet every day! On this site, you’ll find a range of satisfying recipes that nourish your body and support glowing health. So prepare a nourishing meal and always remember that true beauty is about feeling vibrant from the inside out!