Eat your way to healthy skin

You know your stuff about products and follow a regimen religiously, but your skin doesn’t have the healthy glow you want. You know the old adage, “Beauty comes from within”? All of your efforts to get healthy, beautiful skin from the outside may not be effective if you are not following a healthy diet.
You can eat your way to healthy skin with a well-rounded diet of healthy fats, sufficient protein, lots of fruits and veggies and a few power foods.

Depending on where you are starting from, you may need to make small steps over time to change your diet. We recommend introducing healthy foods each week and trying a new recipe to keep things fresh. This week, eating your way to healthy skin is as easy as starting with a simple salad.
Make sure you include the following ingredients to maximize your skin’s potential:

Romaine lettuce

Substitute romaine lettuce for iceberg lettuce. It packs a bigger nutritional punch that your skin will love. Six leaves provide more than 100% of your daily value of vitamin A, which revitalizes skin by increasing cell turnover. It also contains potassium which gives skin a refreshing boost of nutrients and oxygen by improving circulation.


Not only are tomatoes colorful and delicious, they are high in lycopene, a powerful antioxidant that may help protect cells from damage. Lycopene has been linked to preventing loss of skin collagen, which prevents sagging, as well as leading to fewer fine lines and furrows. Whether you cut up a regular tomato or throw in a few grape or cherry tomatoes into your salad you’ll get the lycopene you need.

vegetable market


Adding ¼ of an avocado to your salad will give it a creamy, nutty flavor and give you visible skin benefits. Avocados deliver plenty of moisturizing vitamin E which eases dry skin and helps skin glow. Studies also show it may reduce free radicals and protect against damaging UV rays.


Extra virgin olive oil

Every salad tastes better with dressing. To cut calories and unnecessary sugars in premade dressing, opt to make your own dressing with extra virgin olive oil (a healthy fat), vinegar and your favorite herbs. Extra virgin olive oil contains essential fatty acids that have been found to help skin resist UV damage in a Lancet Oncology study. Essential fatty acids are also part of the cell membranes that help hold in moisture. Don’t overdo it. You only need about 1 tablespoon of olive oil daily to keep skin supple.

Following a healthy, balanced diet will help your overall health as well as your skin health. Keep in mind – before you make any drastic changes to your diet, you should consult your doctor.
Check back in 2 weeks for more food ideas and remember – tracking your progress and getting personalized tips is easy with OKU, the first iPhone enabled skin coach. Learn more at!


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