We all know that saying, "you are what you eat." The food we put in our bodies can be reflected in our outer appearance. So when our skin acts up, it's possible our diet could be to blame. And since our skin is our body's largest organ, it's important to take good care of it.
We spoke with Naturopathic Doctor and Honest contributor Thalia Farshchian to learn what foods make our skin beautiful from the inside out. Then, we reached out to Raw Chef and Honest contributor Meredith Baird to see what delicious recipe she could create using some of Thalia's healthy skin ingredients. Below you'll find a list of foods and one recipe that will set you on the path to super healthy and glowing skin!
Dr. Thalia's list of foods that benefit the skin
1. Stinging Nettles: Typically cropping up around the spring time, this plant is great for supporting the liver. The liver is our body's filter and primary detox organ, so skin issues like acne occur because the filter is backing up. Nettles is also great for seasonal allergies, too.
2. Lemon: Lemon is packed with vitamin C, which plays an important role in collagen production. Vitamin C is also an antioxidant that combs the body for toxins called free radicals. When it comes to skin, I like to support it both internally and topically. Studies show that topical vitamin C is more effective for anti-aging. Combine lemons with water to treat the skin to nutrients and hydration.
3. Spinach: Spinach combines both high levels of vitamin C and vitamin A. Vitamin A is another antioxidant that prevents cell damage and premature aging.
4. Nuts: Almonds, pistachios, and walnuts are packed with healthy omega-3 fats and vitamin E. Vitamin E is an antioxidant and can protect your skin against UV damage (you'll still want to wear sunscreen, though!).
"In terms of food's impact on skin, my number one healthy skin tip is to minimize sugary foods," she says. "Sugar breaks down collagen and can contribute to premature aging."
Beautiful Skin Recipe
Nettles are a springtime herb-slash-weed that are covered with little stinging hairs that can irritate the skin when touched. Because of this they are somewhat of a pain to harvest and handle. Do not be intimidated — the benefits are well worth the trouble, and the flavor is rich, earthy, and delicious.
Some benefits of nettles include:
- Immunity boost
- Reduce inflammation
- Lung support
- Kidney support
- Adrenal support
- Digestive aid
- Skin tonic
- Blood tonic
- They are one of the highest protein greens
The list of benefits goes on!
This is an easy recipe that can be doubled or tripled if you have more nettles than you know what to do with. The pesto will last for up to 2 weeks in the refrigerator.
"The combination of ingredients in this recipe are especially good for skin health and for an immunity boost," Meredith says. "This recipe can be used in a variety of ways. My favorite is with fresh zucchini pasta made with a spiral slicer. It's also great with gluten free toast and avocado!"
Nettle Pesto
Makes approximately 3 cups
Ingredients:
- 1/4 pound stinging nettles
- 1/4 cup fresh spinach leaves
- 1 clove garlic (optional)
- 1/2 cup pistachio nuts
- 2 tablespoons lemon juice
- 1/3 cup olive oil
- 2-3 tablespoons nutritional yeast
- Salt and pepper to taste
Directions:
1. Fill a large pot with 4 cups water. Add 3 tablespoons salt and bring to a boil.
2. Until the nettles are cooked, you need to be careful when handling them. Fill the sink or a large bowl with cold water. Using tongs or gloves, submerge the nettles in the water and let them sit for 5-10 minutes Remove the nettles and discard the water. Wearing kitchen gloves, pull the leaves from the stems and discard the stems.
3. Put the nettles in the boiling water and blanch for 1 minute. Drain and dry on kitchen towels, or paper towels, making sure to remove as much water as possible.
4. Coarsely chop the nettles, and place in the bowl of a food processor with the spinach, garlic, pistachios, 2 tablespoons of the lemon juice and nutritional yeast. Process until the mixture has formed a paste/pesto consistency.
5. Add the olive oil to the food processor last. Process until well combined. Add salt and pepper to taste.
6. Store in an airtight container in the refrigerator, and use wherever you'd like a boost of flavor!
What foods do you eat to benefit your skin? Tell us in the comments!
~ Dr. Thalia Farshchian, Naturopathic Doctor, with a recipe by Meredith Baird. Meredith is a certified raw food chef and instructor. She is also the creative director at the Matthew Kenney Academy where chefs and health foodies can learn the art of making raw food.
This post is solely for informational purposes. It is not intended nor implied to be a substitute for medical advice. Before undertaking any course of treatment or dietary/health changes, you should seek the advice of your physician or other health care provider.
We aim to provide you with the most honest and credible information possible. This article was reviewed for accuracy by The Honest Team and its internal technical experts.
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