What you digest can have just as big of an impact on your appearance as any beauty products you use on your skin. A proper diet will give you the vitamins, minerals and amino acids you need for that healthy glow. Functional nutritionist Britni Martinelli shares her top picks for foods that can help you feel beautiful from the inside out.
go with your gut
“I always say your skin is a reflection of what is going on in your intestinal tract,” Martinelli says. “Pimples, red spots and other blemishes likely are caused by what you’re eating.” To help support your gut microbiome, she recommends eschewing processed products and focusing on whole foods. “There are many things you can eat to promote a healthy gut and help your skin,” she explains. “Probiotics are amazingly beneficial, and fiber is very important for regulating your digestive function.”
eat this!
• Fruits and vegetables
• Fermented foods like yogurt, sauerkraut, kimchi and miso
• Whole grains, legumes, nuts and seeds
• Good oils like coconut, olive and avocado
avoid that!
• Gluten
• Refined sugars
• Processed dairy products
• Inflammatory oils like soybean, sunflower, safflower and canola
hair & nails
Your diet also can impact your hair and nails. Making the right choices will leave them stronger and shinier!
collagen: “It’s great for your gut lining and promotes muscle and tissue repair, which can strengthen and lengthen your hair and nails,” Martinelli says. You can incorporate it into your diet via bone broth or collagen powder, which she suggests dissolving into smoothies or your morning coffee.
antioxidants: “Not only are these great for your skin, hair and nails, they also have cardiovascular benefits and are good for warding off stress,” she notes. Her top picks for antioxidant-rich foods are blueberries, strawberries, acai and cacao powder.
vitamins and minerals: Martinelli says iron, B vitamins and zinc all promote healthy hair and nails. These nutrients are found in spinach, legumes, shellfish, chickpeas and cashews. “Supplements are an option if you feel like you aren’t getting enough vitamins and minerals in your diet, but it’s always best to get them in whole food form,” she adds.
don’t forget water!
“You won’t see any benefits if you don’t stay hydrated,” Martinelli says. “Drinking enough water supports health on a cellular level and flushes out toxins.” Along with six to eight glasses a day, she recommends boosting your water with vitamin C-rich foods like lemon and cucumber. “Vitamin C helps your body synthesize collagen and is extremely hydrating, allowing your skin to retain moisture,” she explains.
