Skin Care for Glowing Skin

With summer heat and humidity hitting Houston pretty hard right now, I have been trying to stay on top of my skin’s appearance and hydration. Since I started to run after work in the sun and heat, I know I have to be extra diligent with not only my skin care routine, but with what I feed my body and inevitably my skin.

I try to get a variety of foods in my diet so that I’m providing my body with enough nutrients to thrive off of. Our internal body functions and organs gain the benefit of the foods we eat first, but believe it or not our skin is one of the last places to receive these nutrients (including our hair and nails). A well-balanced diet reflects the health of our bodies working on the inside to the beauty and radiance of our outward appearance.

These are the vitamins and nutrients I pay extra attention to for my skin to help me achieve a nice summer glow:

·      Vitamin C, other than helping fight off colds and infection it also helps to produce collage that keeps it looking tight and firm. You can find Vitamin C in bell peppers (any color), tomatoes, broccoli, snow peas, cantaloupe, mango, pineapple, strawberries, and watermelon. With the summer months rolling in, taking any of the fruits listed above as a quick snack can begin to enhance your skins hydration and shine in no time.


·      Vitamin E guards our skin from the Sun’s UV Rays.  A few sources I get these fat soluble vitamin from are wheat germ, fortified whole grains, swiss chard, spinach, nuts , andseeds. For those of you who are meat eaters: eggs, halibut, herring, tuna, and sardines are also sources to get your Vitamin E from.


·      Beta Carotene allows our skins cells to grow new ones and repairs damaged cells. Fruits like apricots,  cantaloupes, mangoes, and mangoes are common sources of beta carotene.  Carrots, pumpkin, sweet potato, and red bell peppers are also great vegetables to incorporate to keep skin looking new and refreshed.


·      Omega 3 Fatty Acids aid in maintenance of healthy cell membranes. These are the barriers that keep water in and toxins out; leaving our hair moisturized.  Salmon is a fairly common source people get omegas from. However, you can also get omega-3s from flax seed, hemp seeds, chia seeds, walnuts, and sea weeds like nori, algaes, wakame too! Try sprinkling seeds onto salads or even basic dishes you create as a garnish.


·      Vitamin A promotes new cell growth, aids with elasticity, and strengthens skin. This vitamin can be obtain in a wide variety of foods such as: sweet potato, spinach, broccoli, carrots, peppers, summer squash, pistachio, black eyed peas, plain yogurt,  milk, eggs, herring, salmon, tuna, and chicken breast.  Take a break fromyour normal chicken and beef intake one day and see how you can incorporate Vitamin A protein sources into your diet.


To get most of these vitamins and nutrients in my diet, I resort to a lot of smoothies and juices, but if that’s not your thing, I would make sure to buy different produce and meats every time you go grocery shopping that way you are constantly getting different vitamins and minerals to keep yourself glowing. A good rule to follow would be to buy produce that is on sale, since sales on produce are always changing and you keep your grocery bill low!

I also pay attention to color on my plate at all times. I make sure that my plate at meal times is colorful with something and not just bland or brown. Try thinking of how you want your skin to look: full of life and color, right? Well think of your food in that way too and make sure to choose foods that are also full of life and color. Salads (large or small) are also good ways to get extra nuts, seeds, and veggies in that can add a huge difference to your daily intake of these skin-perfecting foods.

If you are looking for ways to improve your skin quality, try reflecting on what you’ve been eating for the past few days. Sometimes when I get spots or my face flares up, I think about if I’ve actually been taking good care of my skin. Usually it is linked to my diet and not eating enough vegetables and fruits.  Other times it can also be related to my other skin maintenance habits.


Here are a few other ways I protect my skin:

·      I wear SPF 20 liquid foundation or moisturizer during the daytime

·      Put on a hat for all my outdoor runs where the sun is already out

·      Wear sunglasses if the sun is out

·      Follow my skin care routine to the T

·      Drink plenty of water, coconut water, or green juices

·      Get enough sleep


Again, if you are looking to improve the way your skin looks and feels, try any of these things from diet or even daily skin care habits. You will not only be taking care of your outside appearance, but most importantly the way your body works.

I am thinking of elaborating more on this “beauty food” series.  I must confess that this is a deep nutrition interest of mine, mainly because my own daily choices are influenced by what not only my skin needs, but also my hair, nails, etc. also need. 


Lets shine friends,