Healthy and happy skin from the inside out

skin portrait

Did you know that your skin is the largest organ of your body? Your skin is a great indicator of how healthy you are. Healthy skin glows, unhealthy skin is dull and damaged. So how can you take care of your skin health? Food is a great place to start!

When it comes to healthy skin there are a few things that are important to understand:

  • Free radicals are not good; they are created during metabolism and in response to stress.
  • Collagen is good, it keeps our skin strong and elastic, and helps replace dead skin cells.
  • Antioxidants protect against free radicals, can protect the skin from sun damage and can also help protect collagen; there are many different types of antioxidants.
  • Fat is very important for healthy skin but not all fats are created equal, omega-3 fats are best.

So where can you find these miracle workers in your food? I’ve put together a little list to help you on your way to healthy, glowing skin.


  • Vegetables with a lot of vitamin C: leafy greens, bell peppers, tomatoes (eat tomatoes with olive oil to help your body absorb the antioxidants) and broccoli
  • Vegetables with a lot of beta carotene: carrots, pumpkin and sweet potatoes
  • Dark chocolate, the higher the cocoa content, the better


  • Fatty fish, especially salmon (also has an powerful antioxidant that can keep your skin looking younger)
  • Flaxseeds (eat them ground, otherwise your body can’t absorb the nutrients properly)
  • Avocados

Special mentions

  • Cinnamon increases collagen production
  • Chili peppers can limit skin aging
  • Ginger is anti-inflammatory and can help prevent age spots


Healthy & Happy Skin Menu

If you are looking for a way to add these skin superheroes to your plate, here’s my suggestion for a full dinner, including desert.

  • Salad: lettuce, tomatoes, grated carrots, avocado, ground flaxseeds
    Dressing: olive oil, lemon and grated ginger
  • Main: grilled salmon with steamed (or roasted) broccoli and sweet potato
    Drizzle with: a mix of sesame oil, chopped garlic and a chopped chili pepper
  • Desert: hot chocolate (dark chocolate and hot water) with a dash of cinnamon powder and chili powder

If you decide to give the menu suggestion a go, let me know if you like it! 🙂


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