Topical products and sunscreen are essential for protecting your skin, but if you really want to glow, what you consume is just as important as what you apply. Your nutrition has a huge impact on skin tone, elasticity, and radiance. Here are a few ways to nourish your skin from the inside out.
Hydration = Supple Skin
The amount of water you drink is crucial for maintaining healthy skin. Staying hydrated keeps skin cells plump, smooth, and quenched, so make sure to keep that SWW® Water Bottle handy and filled up. We recommend starting the day with 1L of water before your feet hit the floor, and aiming for another 2L the rest of the day.
Omega-3s to Calm Inflammation
Found in fatty fish, flax seeds, and chia seeds, omega-3 fatty acids help balance the body’s inflammatory response, calming the skin and promoting a more even tone.
Load Up on Vitamin C
Citrus fruits, kiwis, and bell peppers are rich in vitamin C, which supports collagen production and helps keep the skin firm and elastic.
Tomatoes for Skin Defense
With tomato season just around the corner, pay attention to this one. Tomatoes contain lycopene, an antioxidant that helps protect your skin from UV damage, your internal backup to SPF. Yet, please still prioritize wearing a daily facial sunscreen.
Eat the Rainbow
Bright fruits and vegetables are rich in antioxidants like beta-carotene and lutein, which help reduce inflammation and promote an even skin tone.
Vitamin E = Skin Protection
Nuts, seeds, avocados, and sunflower seeds are rich in vitamin E, which helps protect skin cells from oxidative stress and retain moisture.
Selenium Boost from Brazil Nuts
Just 2-4 Brazil nuts a day provide your daily dose of selenium, an antioxidant mineral that also helps prevent oxidative damage, keeping your skin fresh and smooth.
Keep Blood Sugar Steady
Spikes in blood sugar can damage collagen, leading to the development of wrinkles. Choose low-glycemic carbs, pair them with healthy fats and proteins, and avoid refined sugar whenever possible.
Eat Enough Protein
Your skin is composed of proteins, such as keratin and collagen. Therefore, a protein-rich diet (including eggs, fish, meats, and legumes) provides your body with the necessary nutrients to maintain strong, firm, and youthful skin.
Bottom Line:
You can nourish your skin from the outside, but real radiance starts within. A balanced, whole-food diet supports clear, firm, glowing skin.
