A Healthy Glow with Beauty-Rich Foods

Beauty Is Created From the Inside & Outside

One of the things I have learnt along the way in my years of being in the natural health profession is that beauty is created in two ways, the food you eat plus what you feed your skin.

The causes of skin aging are external (pollution, UV radiation, electromagnetic radiation effects…) and internal ( poor diet, refined sugar, too much stress, lack of sleep…). The most effective beauty solutions must work from inside and outside.


What you should know

The skin is your largest organ and absorbs 60% of what you put on it. According to scientists, the average woman uses 12 “beauty” products per day, containing about 168 ingredients. That’s a lot of ingredients you’re putting into your body, and if you are not careful many of those could be toxic !

Effects of phthalates, parabens and many other environmental chemicals can be harmful to your health. Cosmetic companies should be more transparent about what is in their products, regulators should insist on third-party testing, and consumers need to question their expectations about what beauty products can reasonably do.

It is certainly better to choose products that are labeled non-comedogenic as this ensures the product doesn’t cause skin irritation. Opt for products with fatty alcohols like cetyl, cetearyl, lanolin or stearyl alcohol which work as good moisturizers.

All the signs of skin aging display the same symptom : chronically inflamed cells.

Did you know ?

Be aware that chronic cellular inflammation is the precursor of wrinkles.

To calm cellular inflammation in skin and body from within you have to boost the collagen synthesis, powerfully enhance the elasticity of connective tissue and nourish your cells with the most powerful antioxidants, minerals, enzymes and proteins in nature.

So what causes cellular inflammation – and what can we do about it ?

Many years ago, humans ate only animals who lived outdoors, fed on grass and leaves  which naturally produced long-chain Omega 3 EPA & DHA. When we ate these animals or their eggs, they provided our body and skin Omega 3 which was well absorbed by our cells.

Our Omega 6 consumption was limited to nuts and seeds : 100% unrefined and packaged with protein,  fibers and minerals. At this time, mass produced cereals, corn and soya did not exist. We ate sugar in the form of whole fruits, full of antioxidants and fiber.

Nowadays, the animals are farm-raised and apart from cold-water fish, no longer produce any Omega 3.

Meanwhile, our consumption of Omega 6 has skyrocketed, with refined vegetable oils being the world’s principal source of fat.

Our consumption of refined grains and sugar has also increased whereas our intake of natural antioxidants has decreased.

In the simplest terms, this nutritional imbalance naturally leads to chronic cellular inflammation – in our body, and more visibly, in our skin.

It’s not only important to know which ingredients are in the cream or lotion you are putting on your skin, you also need to know which ingredients you are feeding your body with foods that promote beauty and vitality.

If you want a healthy glow, then start by eating foods rich in nutrients and minerals that nourish your cells.

Healthy and radiant skin is composed to 70% of collagen, a protein which requires a good supply of proteins through your meals to remain in top condition.

In simple words, you must eat protein such as chicken, fish, steak and shrimp, vegetables and egg-white omelets at least 6 times a week. It is important to maintain collagen levels and protect yourself from saggy skin and premature wrinkles.

The best animal sources of high quality protein include all white & oily fish, especially tuna, sardines, mackerel and wild salmon, eggs, poultry and low-fat cheeses, preferably goat cheese. Fatty fish is probably the best protein source for your skin as it combines complete protein with essential omega 3 fatty acids, crucial to protecting skin from dryness and eczema.

Longing for a glowing skin means you have to eat yourself beautiful!

Below are 9 of my all time favorite beauty-rich foods :

1- Olive Oil

Olive oil has many vitamins, including A, D, and K. It is one of the highest natural sources of vitamin E, the best well known beauty vitamin that nourishes your skin by repairing connective tissue. Olive oil is an amazing beauty enhancing food full of vitamins, minerals and healthy fats, all working to keep the skin smooth and to boost the immune system.

People with very sensitive, dry skin, acne or eczema-prone will love using a soap made with olive oil, it will decrease your acne by killing off the bacteria that causes it. Olive oil is also known to moisturize and hydrate your skin.

2 – Cucumber

This vegetable is extraordinary for cleansing our bodies. The skins of cucumbers are high in silicon although are often grown with pesticides and waxed in stores so it is best to choose organic.

Drink cucumber juice regularly, it will give you healthy skin from within. Very high in vitamins and minerals it improves your skin, leaving it rejuvenated due to the cucumber’s high antioxidant levels, which calm inflammation in the body, reduce the likelihood of redness, puffiness and blemishes.

3 – Radish

If you look for the most rejuvenating food for your body and want to give your skinspecial boosters to stay healthy, drink radishjuice every day. It is high in zinc, sulfur, silicon, phosphorus and vitamin C. These all play a major role in connective tissue formation and work together to create glowing skin. Plus it also keeps dryness, acne, spots, and rashes at bay.

4 – Hemp Seeds

This superfood is one of the most nutritionally complete foods containing all nine essential amino acids making them exceptionally high in protein whilst also a rich source of plant fiber, high in omega 3 and 6 fatty acids and minerals.

As mentioned before, topic dermatitis and acne can both result from chronic inflammation. The anti-inflammatory compounds in hemp seeds may improve your skin conditions.

Among other possible dietary causes, acne may be the result of a deficiency in omega-3. The high omega-3 content in hemp seeds will help to manage and reduce acne symptoms. Use them as a snack, sprinkle on a salad or use hemp oil in your smoothie.

5 – Coconut Oil

Coconut oil is largely composed of satured fat – 80% of fat in coconut oil is saturated, especially high in lauric acid. It also contains vitamin E, which helps to make skinsmooth. It contains a number of health giving properties including being high in antioxidants, controlling blood sugar levels, assisting the thyroid gland and repairing the skin. You can eat it, use it for cooking, blend into smoothies, and put on your face, body and hair.

6 – Avocado

Avocados are abundant in vitamins and minerals that are crucial for your entire body and especially beneficial for your skin. Particularly high in beta-carotene, lutein, vitamins B6, C, E, K, selenium, zinc, folate, potassium, glutathione and healthy fats to nourish body and skin.

Vitamin C boosts your skin to create collagen, which is the main structural protein that keeps your skin strong and healthy. Plus Vitamin C is an antioxidant that helps protecting your skin from oxidative damage caused by the sun and the environment, which leads to signs of aging. Avocados as previously mentioned are high in healthy fats, thus getting enough of these fats is essential to help keeping the skin flexible and moisturized.

7 – Pumpkin Seeds

An exceptional source of vitamins B and many minerals including zinc. Zinc is an essential mineral for your skin to function properly as a barrier necessary to combat bacteria, parasites and inflammation. Pumpkin seeds are as well a source of phytonutrients and fatty acids which are fats that your body cannot make by himself. All of these are contributing to the body’s ability to produce clear and glowing skin.

8 – Turmeric

Considered being a restorative food with strong anti-inflammatory and antibacterial benefits, antioxidant, anti-cancer and anti-microbial characteristics, Turmeric also helps reducing redness from blemishes, eczema and rosacea. Excellent for acne because it is a natural antiseptic and helps to keep bacteria from spreading.

I would also like to underline that Turmeric is well known for its ability to purify blood which is essential for clear skin.

9- Water

Water helps your skin maintain moisture, which increases its elasticity.

It is the most important “nutrient” for all body functions, helps with all aspects of skin health, including moisture, flexibility, and tone.

High nutrient, low sugar beverages can aid in reducing inflammation in your body and in particular a healthy, thirsty skin needs plenty of water. Drinking enough water can help keep your skin plumper. Plump skin also helps to hide current signs of aging, so that any wrinkles you already have are minimized.

What you eat can significantly affect your skin health.

Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and much more attractive.

We’ve all heard the saying “you are what you eat.” It’s not a cliché, but consistently eating healthy can really help.

It is very important to choose high quality food, either organic, or at least fresh and local as much as possible, which contains these essential nutrients.

Be always conscious of what you eat can significantly affect your health and aging of your skin.


May you shine from the Inside Out !

Nathalie Coudray, Contributing Editor, France

Qualified Nutritionist & Naturopath

Healthy Lifestyle Expert