Did you know that when your gut is working optimally, your skin will look healthy and clear, and you will feel great too?

When your gut is impaired or imbalanced, however, it puts your skin at risk. An imbalance gut means nutrients are not being absorbed and toxins are hanging out in your body which manifests as skincare woes. 

Processed, inflammatory foods like sugar, dairy, and fast foods all increase internal inflammation, reducing good gut bacteria and leading to those massive, stubborn pimples around the jaw area, increased sebum production, break down collagen, and accelerated aging. 

Cutting back on these foods and increasing whole, fresh foods are vital for radiant skin. Here are four of our favorite healthy foods you can start to incorporate into your diet. 

Dark chocolate

Hey, we wanted to start on an especially high note! Who doesn’t love chocolate?

As long as you’re munching on at least 70% dark chocolate, you are filling up on a powerful class of antioxidants, called flavanols, that have some serious skin perks!

Not only do they protect against UV damage, cocoa helps to hydrate the skin, boosting blood flow and improving elasticity for youthful, luminous skin! Cocoa can actually reduce stress hormones that lead to collagen breakdowns, stimulating new cell growth.  

This Skin Nourishing Chocolate Truffle Mousse will make all of your cocoa dreams come true!

Almonds 

These nuts are great to take the edge off your hunger when you have to wait for a meal and they are one of the top food sources of Vitamin E. Vitamin E is an excellent antioxidant vitamin that helps to aid in tissue repair and regeneration, while neutralizing the damaging effects of free radicals. Vitamin E also nourishes and hydrates parched skin.

Almonds are brimming in essential fatty acids, to reduce inflammation and leave the skin positively dewy. 

Blueberries

We adore these lovely berries, ever tried dipping them in melted dark chocolate? 

Their bright-hued skin is due to anthocyanins, a class of antioxidants that help to fight off nasty free radicals while nourishing the skin cells from the inside out!

Tomatoes

Some love em, others prefer them off their pizza, but if tomatoes are your thing, we have good news for you!

They are rich in lycopene, yes you guessed it, another powerful antioxidant! It can inhibit the enzyme that destroys collagen and has excellent anti-aging benefits. It doesn’t end there! Lycopene can also help to reduce inflammation and soothe conditions such as acne, eczema and psoriasis.

Avocados

What’s green and creamy, and oh-so-delicious smashed on toast with a little sea salt and pepper? 

Avocado of course! It’s a good thing we love the taste of this because avocados are simply bursting in skin lovin’ goodness!

They’re rich in healthy fats to fight inflammation and leave your skin glowing with radiance, while one of our favorite antioxidant vitamins, Vitamin E, helps to fight free radicals and aid in tissue repair.

Make sure to include them on your list for your next grocery haul!

Chia seeds

These small but mighty seeds pack a hefty punch in terms of nutrient content!

Chia seeds are actually an ancient superfood, as they were a staple in the diets of Mayans and Aztecs due to their ability to provide boundless energy. 

They are a phenomenal source of omega 3 fats (the good kind!) to reduce redness and inflammation, soothe the skin, add a deep dose of hydration, and promote a luminous glow!

Try this delicious and super decadent chocolate and raspberry chia pudding recipe: Serves 2

Ingredients: 

1. 4 tablespoons dutch cocoa powder
2. 4 tablespoons maple syrup
3. ½ cup chia seeds
4. 2 teaspoons vanilla extract
5. 2 cups almond milk (or any milk of your choice)
6. ½ cup raspberries

Instructions:

• In a medium bowl combine cocoa, maple syrup and chia seeds and stir until no lumps remain.
• Slowly add milk and vanilla and stir to combine. Leave the chia to start expanding for about ten minutes before stirring again. Repeat this twice. 
• Divide the mixture evenly between two bowls. Cover the bowls and refrigerate for 2 hours or overnight.
• Top with fresh raspberries once ready to serve.

Spinach

This leafy green is one we can’t do without, from adding it to smoothies to cooking it with our favorite savory meals!

Spinach, like any leafy green or veggie, is rich in live enzymes to feed your cells with the good stuff. It’s high in three top antioxidant vitamins, namely Vitamin A, C and E! 

Vitamin A helps to support and improve the function of the skin’s lipid barrier (vital for maintaining healthy, balanced skin) while vitamin C fights inflammation and brightens, and Vitamin E helps to neutralize free radicals and aid in tissue repair.

Cooked spinach drizzled with a little lemon or lime juice can help to aid in iron absorption.

Lemons

This sunny citrus fruit is well-known for its high Vitamin C content, perfect for reducing inflammation and brightening the skin. 

But there’s another reason we love lemons for our skin.

Lemon, squeezed in a little warm water, can help to provide a gentle daily liver detox, especially if enjoyed first thing upon waking. 

It helps to cleanse the liver, which in turn helps to improve digestion so your body is better able to flush out toxins that may manifest as skin imperfections.

There really is no argument here. Your skin reflects your internal health and your internal health is determined by the foods you eat so choose wisely!