Nutrition for Healthy, Glowing Skin

Your skin is more than what we see on the outside. Skin cells are continuously made and they also continuously die. Having the proper nutrition allows for the skin cell renewal process to have all the necessary resources and ingredients to make healthy skin cells. Starting with healthy skin cells in the beginning is easier than trying to correct older skin cells at the surface. 

Here are our recommended food and nutrients you should be getting on a daily basis:

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Get your Vitamins: 
Vitamin A: Carrots, broccoli, and fish.
Vitamin C: most often found in citrus fruits, tomatoes, red and green peppers.
Vitamin D: fish, eggs, and  mushrooms.
Vitamin E: nuts and seeds, broccoli, and spinach.  

Other helpful foods: 
Foods rich in antioxidants: Oxidative stress is just a fancy word for the disruption in cell balance and adaptability leading to unhealthy cells. Oxidative stress can lead to the premature breakdown of cells, and therefore the premature aging of our body. Eating foods high in antioxidants helps our cells find greater balance and this keeps us younger and healthier. Thankfully, if you are already eating the healthy fruits and veggies listed above, you are already getting your antioxidants in! Other great sources of antioxidants are blueberries, strawberries, raspberries, kale, artichokes, and dark chocolate. 

Foods rich in Hyaluronic Acid - Hylauronic acid is already made in the body and is one of the main ways our cells retain water helping to keep our skin hydrated. As we age, hyaluronic acid production naturally decreases making our skin prone to dryness and flaking.  Hydrated skin also diminishes the appearance of fine lines and wrinkles, giving our skin the plump, smooth appearance of youth.
Great sources of hyaluronic acid include: ​root vegetables and leafy greens, plus homemade bone broth. 

​Grass-fed butter: a great source of healthy fat. It has Omega 3's and 6's, plus plenty of fat soluble vitamins. Our cell membranes are made of a phospholipid bilayer - lipid meaning fat. When we have plenty of healthy fats in the diet, your body can make cells with greater cell membrane integrity which means healthier cells!Fat is also important for face structure and gives the face a plump, youthful look.

Collagen: Collagen is the most plentiful protein in the body and the most common building block for bones, muscle, tendons, ligament, blood vessels, and skin! It gives the skin structure and strength. Collagen production decreases as we age causing the skin to become less firm and supple. 
Good sources of collagen are meat proteins and collagen supplements. Here at Lee Cosmetic Acupuncture we like the brands Vital Proteins, Bulletproof, Primal Kitchen, and NeoCell for quality collagen. 


Protein: Protein is also a building block and is an essential ingredient for healthy skin cells. Protein also contains important amino acids necessary for the skin's production of collagen. Everyone has their own personal level of protein requirements for their lifestyle. Come in for a nutrition assessment to see if you're getting the right amount and the right sources of protein. 
Good sources of Protein: grass-fed beef, poultry, pork, fish, and plant based sources like peas. 

Get enough sleep: Getting enough sleep is an important part of the body's heal and repair process. If we aren't getting enough sleep, or getting poor quality sleep, it’s probably impacting your skin too. Dark circles under the eyes, lack-luster skin tone, or greyish complexion are all signs that poor sleep might be contributing to your skin issues. If you're having trouble sleeping getting support with acupuncture and looking at contributory stress factors can go a long way in getting your skin looking vibrant again. 

Drink enough water: I know you've heard this a million times, but hydration truly is one of the key influencers of healthy glowing skin, and overall improved health as well. If you're looking for a simple way to get better skin, start drinking water. Three liters to a gallon should be your goal every day. 
Getting all of these in your diet may seem daunting, but if you are already eating a well-balanced diet with plenty of fruits, veggies, and healthy fats, you are well on your way to nourishing your skin from the inside out. Most people usually see marked improvement just by adding grass-fed butter, collagen, and more water to their already healthy diet. 

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If you want additional support so you and your skin look better and feel better, give us a call today to get your free consultation. 
​720-310-8525

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