Let’s Eat!

What you eat shows up on your skin! In this post, we’ll walk through a full day of skin-loving meals packed with antioxidants, vitamin C, and omega-3s to help you glow naturally. From hydrating fruits to nourishing fats, these foods support clear, radiant, healthy skin year-round—no fancy treatments required.

When winter sets in and you’re craving something warm, vibrant, and nourishing, this green curry hits the spot. Crafted from simple, wholesome ingredients and bursting with aromatic spices, it’s a dish that brings comfort and color to even the chilliest nights. In this post, I’ll share my go-to green curry recipe—easy enough for weeknights, yet delicious enough to impress guests.

Taking care of your skin is more than just what you put on your body. Healthy-looking skin is also a reflection of what you eat. Nutrient and mineral deficiencies can cause acne, eczema, premature aging, and wrinkles. Several essential macro and micronutrients play a role in building and maintaining beautiful skin. Let's look at three vitamins (A, B, & C) that affect skin health and discuss signs of possible deficiency and food sources that contain these nutrients. Vitamin A and Skin Health Vitamin A is essential for developing healthy organs and tissues, like the epithelial tissue of our skin. When we don't get enough of this vitamin, we lose the barrier on our skin that protects us against infectious microbes and irritants. Acne, dry skin, keratosis pilaris, and peeling or ridged nails are all visible signs we may need to include more Vitamin A in our diet. Since Vitamin A is fat-soluble, some fat is needed in the diet to be able to absorb it. Our body stores about 90% of Vitamin A in the liver. Leafy greens are a great source of this vitamin. Our body can convert some plant pigments, like beta-carotene, into Vitamin A. You've probably heard of how the beta-carotene in carrots is good for eyesight. Well, beta-carotene is also responsible for some red, orange, yellow, and even dark green colors in fruits and vegetables, making this phytochemical easy to spot in the grocery store! A few of my favorite plant sources of beta-carotene (precursor to Vitamin A) are squash, kale, carrots, mangos, apricots, cantaloupe, pumpkin, broccoli, and sweet potatoes. Some lifestyle choices, like mineral oil laxatives, antacids, and broad-spectrum antibiotics, can deplete our vitamin A sources. You may think supplementing your diet with Vitamin A (in pill form) is a good idea. In a word, DON'T. Always talk to a qualified medical provider before taking any fat-soluble vitamin (A, D, E, & K) supplement. Because these vitamins are stored in the body and not 'flushed away' like water-soluble vitamins, you can overdose! Thankfully, it is rare to overdose on Vitamin A from food sources, so eat the rainbow! Vitamin B and Skin Health A complex of B vitamins works together to facilitate energy metabolism in the body. I'll cover some B vitamins that are especially important for skin, hair, and nail health. Riboflavin (B2) You need B2 to metabolize carbohydrates, amino acids, and fats, the components that make up healthy eyes, skin, nails, and hair. Signs of possible deficiency are premature wrinkles, eczema, rosacea, dermatitis, acne (oily skin with white heads), lip ulcers, and cracked lips. Sources of Riboflavin include almonds, oysters, sunflower seeds, spinach, and green peas. Pantothenic acid (B5) You need B5 to produce neurotransmitters for healthy nervous system function and protection against stress, toxins, and premature aging. Deficiency signs to look for are eczema, graying hair, and susceptibility to infections. Sources of B5 are easy to include in your diet; just add avocado, peanuts, baked potatoes with skins, tomatoes, oranges, almonds, and broccoli to your grocery list. Pyridoxine (B6) Your body needs B6 to assist amino acids in converting protein to energy. It is also necessary for healthy brain function. Indications of a possible deficiency include oily, scaly skin, acne, dermatitis around the eyes and nose, cradle cap, eczema, and dandruff on the scalp and eyelids. Bananas, peanuts, apricots, carrots, green peppers, carrots, potatoes, asparagus, and green leafy vegetables are all good plant sources of B6. Folic Acid (B9) We need B9 for healthy skin and hair, to prevent and heal infections, and for protein metabolism. Deficiency signs can appear on the body as cracks in the corner of the mouth, brown spots on the skin, graying hair, or hair loss. Sources include green leafy vegetables, broccoli, asparagus, nuts, sprouts, mushrooms, and dates. Vitamin B12 Your body needs B12 to produce and regenerate red blood cells and keeps the nervous system healthy. Signs of possible insufficient B12 intake may show up as sores at the corners of the mouth, swelling in the face, premature graying and hair loss, yellowish complexion, and a swollen tongue. We can find B12 in plant sources like fermented food, soybeans, seaweed, sunflower seeds, and kelp. Vitamin C and Skin Health Vitamin C (Ascorbic Acid) is an antioxidant that protects against stress on the body preventing damage to cells and tissues. It also assists with the production of collagen, the most abundant tissue in the body, which provides a structure for bone, teeth, skin, tendons, and more. Inadequate levels of Vitamin C may look like acne, brown skin spots, easy bruising, eczema, skin ulcers, slow wound healing, premature aging and wrinkles, and bleeding gums. So again, look for colorful fruits and vegetables in the fresh produce section of your grocery store. Vitamin C is abundant in citrus fruits, kiwi, berries, melons, cabbage, tomatoes, broccoli, and sweet peppers. The skin is sometimes referred to as the third kidney because it eliminates 1/3 of the body's waste through sweat and perspiration. Nourish this cherished organ with the vitamins and minerals it needs to shine and keep your skin healthy, starting with the ABCs. As a side note, our Beauty Balm has a 10% concentration of Vitamin C, which is a fantastic skin moisturizer for dry skin. It can help replace C, which may be deficient in your diet.   ReferencesPetersen, D. (2020). NUT 308: Holistic nutrition (20th ed.). Portland, OR: American College of Healthcare Sciences.Thompson, J., & Manore, M. (2018). Nutrition: An applied approach (5th ed). Boston, MA: Pearson. ISBN: 9780134551944

Our company motto is “if you can’t eat it, don’t put it on your body!” Similarly, what you eat reflects how your skin looks. A lack of nutritious foods can contribute to wrinkles, dryness, and thinning. If you consume foods that are high in vitamins, minerals, and antioxidants your skin will have fewer wrinkles and will be less dry. It’s important to consume foods like fruits, vegetables, and healthy fats to keep the skin plump and tight. Some of you may remember the popular rhyme “you are what you eat…from your head down to your feet.” It was a popular after-school special that always stuck with me. Plant-based diets are growing in popularity for a number of reasons. You will lower your risk for heart disease, participate in a more sustainable lifestyle, and keep your skin looking youthful longer. Everyone is on the hunt for skincare that makes you appear younger and glowing, but it starts with good food choices. Many families are moving to “Meatless Mondays” as a way to incorporate more vegetables and legumes into their weekly regime. My husband and I eat vegan most nights. I’ll share some of our favorite meals with you although don’t ask me for the recipe! I’m one of those cooks that adds a little bit of this and a little bit of that! I use whatever is on hand and make lots of substitutions if I’m following a recipe! I’m happy to point you to some of my favorite websites if you’d like to try incorporating more fruits, vegetables, and healthy fats into your diet! Here are a few of my favorite sites: Minimalist Baker is awesome! I’ve made TONS of her recipes and they all turn out amazing and are easy to execute. I get home late from work and I prefer recipes that don’t require a lot of ingredients and that I can throw together in 30 minutes or less. She offers a special symbol on her site that indicates you can prepare the meal in less than 30 minutes and I tend to make those the most. https://minimalistbaker.com/ A good friend of mine is a vegan cook, consultant, and coach. She’s written many cookbooks including “The Complete Plant-Based Diet”, “Vegan Baking for Beginners”, and my personal favorite “Vegan Pressure Cooking”. The recipes are easy to follow, original, tasty, and delicious. Bonus: the photography is mouthwatering and gorgeous! Here’s a link to her collection of books. https://jlgoesvegan.com/books-2/ The internet offers a bounty of sites that can offer great, easy-to-follow recipes that can help you incorporate more fruits, vegetables, and healthy fats into your diet. Many clients ask me how to treat acne. Unfortunately, one answer doesn’t fit all. I do know that consuming sugar and processed foods can contribute to acne. Refined carbohydrates like pastries and cakes will elevate blood sugars and insulin levels which can lead to acne. So, if you’d like to avoid acne, prepare food from scratch and avoid eating processed, boxed, or preprepared meals. Especially avoid sugar. There’s no real secret to having healthy, glowing skin. It really is a combination of how you care for your skin and the foods you consume. If you’re unhappy that your skin feels dry or is looking dull, I encourage you to assess your skincare routine and your diet. You may find that a few small changes can make all the difference in the world for how you look and feel.