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I have always taught healthy living from the inside/out. The skin is the largest organ of the body.
This is why it is so important to not only be concerned with the products that you put onto the
skin, but what products are you putting into the body. Since the skin is the largest organ of the
body then our skin is affected by the foods that we ingest on a daily basis. You can put the most
expensive creams and lotions on your skin, but if the food you are putting in your body is
unhealthy, then you are doing your skin a disadvantage. We are going to discuss some
unhealthy foods that you are putting in your body and what these foods are doing to your skin.
We will also discuss the healthy foods that you can put into your body and how they will help
your skin.
Unhealthy food options for your skin:
Sugar: Simple carbohydrates, like refined sugar, white bread and soda, cause your insulin
levels to spike, which leads to inflammation throughout your body. Now we know that
inflammation in your body is not a good thing. This can cause painful joints, but did you also
know that when your body is going through this inflammation, then it causes the breakdown in
collagen and elastin, which we know causes sagging skin and wrinkles. Aside from the fact that
sugar increases the effects of aging skin, it also exacerbates skin conditions like acne and
rosacea. Simple carbohydrates are your skin’s enemy. These types of foods are white bread,
candy, fried food, ice cream, fruit juice, pasta, ketchup, cream cheese, pizza, packaged snacks
and sodas. It’s everything good you say!! But there is some sugar that you SHOULD eat! These
are your complex carbohydrates, which are broken down at a slower rate and don’t cause such
a high insulin spike. These sugars are: Brown rice, vegetables, beans, nuts, whole grains,
berries, and fibrous foods. When you incorporate these complex carbohydrates into your daily
diet, then you will begin to notice the inflammation in your body getting less and your skin is
much happier.
Alcohol: Alcohol causes the skin to become dehydrated, which causes premature aging,
wrinkles, dryness and dullness in your skin. Alcohol causes inflammation in the body, which can
be the reason that sometimes your skin becomes very flush when drinking. Alcohol also dilates
the pores of the skin, leading to blackheads and whiteheads. So since we know that alcohol
impairs the sleeping process, this in turn messes with the cellular turnover in the skin at night.
This is when our skin should be hardest at work.
Caffeine: Caffeine has similar effects on the skin. Caffeine gets metabolized in the liver, which
acts as a diuretic. This being the reason for that immediate restroom break after drinking your
morning coffee. Diuretics also dehydrate the body’s tissue and skin, which leads to premature
aging and wrinkles.
Lets give you some happy news and tell you the foods that are really great for your
largest organ of the body and how they will help your skin.
Water: Of course water is the number one best thing that you can put into your body for healthy
skin health. Water keeps you hydrated and add moisture back to the skin. Drinking an adequate
amount of water daily is important for your overall health, because water aids in digestion,
circulation, absorption and excretion. Drinking water gives you radiant, healthy, younger looking

Fatty Fish: Fatty fish, such as Salmon, Mackerel and Herring are excellent foods for healthy
skin. They are rich sources of Omega 3 fatty acids. Omega 3 fatty acids are necessary to keep
the skin thick, supple and moisturized. Actually, a deficiency in Omega 3 fatty acids can cause
dry skin.
Avocados: Avocados are high in healthy fats. Getting enough of these fats is essential to keep
the skin flexible and moisturized. Avocados are a great source of Vitamin E, which protects your
skin from oxidative damage. Most Americans do not receive enough Vitamin E in their daily diet.
Walnuts: Walnuts are richer than most nuts in both Omega 3 fatty acids and Omega 6 fatty
Sweet Potatoes: Sweet Potatoes contain Beta Carotene, which converts to Vitamin A in your
body. When consumed, this antioxidant is incorporated into your skin and protects your skin
cells from sun exposure. This may help prevent sunburn, cell death, and dry and wrinkled skin.
Red or Yellow Bell Peppers: Like Sweet Potatoes, bell peppers are an excellent source of
Beta Carotene. They are also some of the best sources of Vitamin C, which is necessary for
creating the protein collagen.
Broccoli: Broccoli is full of many vitamins and minerals important for the skin health, including
zinc, vitamin A and vitamin C.
Tomatoes: Tomatoes are a great source of vitamin C. Because tomatoes contain all of the
major carotenoids, they are an excellent food for maintaining healthy skin.
Dark Chocolate: YAAAAYYY!! How happy does this make you?! Dark Chocolate is high in
antioxidants, causing the skin to be less rough and scaly. Make sure to choose dark chocolate
with at least 70% cocoa in order to maximize the benefits and keep added sugar to a minimum.
Green Tea: Green Tea may protect your skin from aging and from damage. Like several other
antioxidant containing foods, Green Tea can help protect your skin from sun damage. It can also
improve the moisture, roughness, thickness and elasticity of the skin.
Red Wine: Red wine is known for containing resveratrol, a compound that comes from the skin
of a red grape. Reservatol is credited for a wide range of health benefits, among them reducing
the effects of aging.
What you eat can have a huge impact on your skin health. My number one passion is being
able to educate clients on how this is possible. Your skin health is very important to me. Not only
is a healthy diet important for overall health for all of your major organs but it is essential for
your largest organ of the body! When you skin is healthy, its layers work hard to protect us. But
when it is compromised, the skin’s ability to work as an effective barrier is impaired. Your skin
tells the story of what is going on inside the body. That is why if your skin concerns include
breakouts, sun damage, loss of elasticity, wrinkles, dry or dehydrated skin, then we will look at
your diet first. I will help you to choose foods that will benefit your skin and address the
problems that you are concerned with. Working from the inside/out will allow the body to start to
heal and allow for the skin to do the job that it is supposed to do, which is to protect our body
from harmful things in the outside world. Our skin is our major protector from all environmental
stresses. It covers and protects everything inside your body. Our skin holds everything together.
Our skin is precious so treat it with kindness! Show it respect! And feed it the fuel that it needs
to stay healthy, happy, free of wrinkles, acne and sun damage! Your skin will thank you and you
will notice the healthy changes that will happen in your skin!

About the Author Ansley Reese

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