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Eat Your Way to Glowing Skin with These 7 Diet Staples

Are you using all the right skincare products but still not seeing results? Creams and toners can only go so deep. Some of the best skincare you can buy is actually something you can eat! With all of the choices we have, it can be easy to forget that the reason we eat is because our bodies need fuel to complete processes, functions, and healing. When we aren’t eating enough nutrients, it can show up on our skin. Many of the skin problems we experience can be remedied with natural, whole foods and vitamins. So, we found 7 diet staples to help you become what you eat.

Why Our Skin Needs Help

The skin is made up of three components that make up the extracellular matrix: collagen, elastin and hyaluronic acid. As early as 20-years-old, the body starts producing an average of 1 to 1.5% less collagen each year. The skin is made up of about 70% collagen, which is responsible for skin firmness and smooth texture. So, when collagen, elastin, and hyaluronic acid start to decrease, the skin isn’t able to rebound as easily and struggles to retain hydration. This may result in a dull complexion, dry skin, and wrinkles. However, there are ways to help replenish our depleted reserves and promote a youthful complexion.

Items to Put on Your List

  1. Avocados

If you have a penchant for Mexican food or fancy toast, you are probably already consuming this powerful fruit. Avocados are rich in fatty acids and nutrients like vitamins C, E, K, B6 and B7, magnesium, and potassium. Avocados’ fat content makes vitamins and nutrients easier for the body to absorb. These nutrients support skin health in a variety of ways:

  • Vitamins C & E may help protect the skin from sun and environmental damage. 
  • Fatty Acids support elasticity and help reduce wrinkles. 
  • Biotin helps prevent dry skin. 

In addition to eating avocados, you can also use them topically! Create a facemask or use avocado oil as a cleanser to boost the moisture and overall health of your skin. 

  1. Green Vegetables 


green leafy vegetables


It turns out all those years of being told to eat your vegetables wasn’t for nothing. Green vegetables like spinach, kale, broccoli, and Brussels sprouts contain a host of important vitamins and minerals that would make even the priciest beauty products jealous, including:

  • Vitamin K: Helps blood circulation and collagen protection. 
  • Vitamin A: Fights acne by decreasing sebum production.
  • Folate: Encourages new skin cell development. 
  • Beta-Carotene: Acts as an antioxidant to help bring a natural, glowing complexion. 
  • Zinc: Provides anti-inflammatory properties that help soothe skin conditions like acne and rosacea.
  1. Oatmeal 

If breakfast is the most important meal of the day, your top choice should be oatmeal. Not only is it a good source of carbs and fiber, but oatmeal can also decrease water retention to help you put your best, slimmest face forward.

Some of the powerful vitamins and minerals found in oatmeal include manganese, phosphorus, iron, zinc, folate, and B vitamins (you may notice a trend forming on this list)! Plus, oatmeal also contains beta-glucans, a type of fiber that may improve skin health. Beta-glucans are known to be anti-inflammatory and antioxidant, helping support the skin against a plethora of issues.

If you want extra credit, add cinnamon to your oatmeal. This delicious spice helps stimulate circulation and blood flow while balancing blood sugar levels. This tasty addition can help the body produce less oil. 

  1. Sweet Potatoes 


sweet potatoes


If you see an orange-colored fruit or vegetable, it’s most likely full of beta-carotene. As we previously mentioned, beta-carotene is a powerful fighter for good when it comes to the skin but even more so when it comes from sweet potatoes. In fact, one cup of cooked sweet potatoes provides double the daily recommended beta-carotene. After eating sweet potatoes, beta-carotene is converted into vitamin A—also known as retinol. Skincare aficionados know retinol is a great way to prevent sign of aging.


However, don’t overdo it on the sweet potatoes! Just one a day is enough. If you consume too many sweet potatoes, you may develop carotenoderma, which can cause complexions to go from glowing to tangerine tinted (it’s not common—don’t worry).

  1. Salmon

The seafood counter is about to become your new favorite spot. Salmon is an essential for skin health because it is full of omega-3 fatty acids. Omega-3s can greatly impact the skin by relaxing blood vessels and providing antioxidants. For example, inflammation can harm the skin by breaking down collagen, but omega-3s can help soothe irritation and encourage moisture in the skin.

When the skin is properly hydrated, the body is able to maintain its lively appearance and support an enviable glow. We suggest eating three servings a week to get all of the benefits salmon has to offer.

If you’re not a fish fan, you take an omega-3 supplement to fulfill your needs. Smarter Omega 3 is formulated with more than 1800mg of omega-3 fatty acids from high-quality fish and olive fruit, grape seed and sesame seed extracts for additional support.

  1. Chia seeds 


chia seeds


These little seeds might be small but their health benefits sure are mighty. Extracted from a plant called Salvia Hispanica, two tablespoons of chia seeds contain more omega-3 fatty acids than a serving of salmon. Chia seeds also contain an antioxidant called caffeic acid that is known for its anti-inflammatory properties. Adding chia seeds to your diet can help calm the skin while strengthen its barriers. Plus, chia seeds can absorb up to nine times their weight in liquid. This makes chia seeds a powerful tool for hydrating the body inside and out. 

  1. Skin-Supporting Supplements

  • Curcumin: Many skin problems stem from inflammation. Curcumin, the active compounds in turmeric roots, has been used for years as a way to help soothe irritation within the body. Smarter Curcumin is formulated with Black Seed Oil and AstraGin®to make it easier for the body to absorb.
  • Collagen: As the body produces less collagen, there are ways to help pick up the slack. There are a couple different types of collagen, but marine collagen is mostly Type 1—the same type that makes up the collagen in human skin. Smarter Skin Collagen is formulated with marine collagen, as well as green tea and vitamin C to enhance its healthy aging benefits.

Bonus: Our Favorite Ways to Eat Them


woman making smoothie


The key to making these foods part of your routine is to actually enjoy eating them! We believe healthy foods should taste good too. Try out these ideas to get you started.

  • Avocado Toast: Mash up an avocado and spread it on top of whole-wheat toast. Add an over-easy egg and spice it up with red pepper flakes to finish.
  • Fall Super Food Salad: Mix kale, shaved Brussels sprouts, chopped broccoli, dried cranberries, sunflower seeds, and diced apple. Add a splash of lemon or use a poppy seed vinaigrette of your choice.
  • Overnight Oats: Start with a mason jar and add ½ cup old fashioned rolled oats, ½ cup milk of your choice, ¼ cup Greek yogurt (or desired substitute), and 1 Tbsp chia seeds. Let sit overnight in the fridge. In the morning, add fruit or nut butter as a topping.
  • Baked Sweet Potato: We like to keep it simple! Use a fork to poke holes in your potato and bake at 400F for 60 minutes. Stuff with a light pat of butter and season with salt and pepper.
  • Smoothies: Add Smarter Skin Collagen and chia seeds to your favorite smoothie. We like to use a handful of blueberries, strawberries, and blackberries with ¾ cup of milk, ½ cup of Greek yogurt, chia seeds, and your scoop(s) of collagen.



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