Feed Your Skin

July 16, 2018

Obtaining and maintaining beautiful, healthy skin is something that never goes out of style. However, the focus seems to highlight what you put on your body and forgets that what you put into your body is just as important. Skin is nourished from the inside out. If there is a chronic problem such as acne, rosacea, dry patches or blemishes; taking a look at what imbalances may be contributing to the root cause.

When it comes to feeding your skin, there are some key food categories that can really make a difference and help to achieve that healthy glow. Try adding more of the below nutrients into your diet on a daily basis for optimal skin health.

Omega 3s

Omega 3s have been getting a lot of press lately and for good reason! Not only do they help with all over inflammation but when we are talking skin, these fatty acids can make a big difference in your overall complexion. While helping reduce inflammatory conditions such as rosacea and dermatitis, Omega 3s help keep your skin nice and plump. Think of botox without the needles.

Sources: Salmon, avocado, chia seeds, walnuts, flaxseeds, pastured eggs, cod liver oil.

ACE Vitamins

All vitamins are good for you but in regards to getting to reducing the signs of aging and wrinkles, you got to have an ACE in the pocket. The ACE vitamins are simply that, vitamins A, C and E. Not only are they antioxidant fighting nutrients but combined they help improve your skin’s integrity, collagen production, wrinkle reducer and keeps the keratin nice and even.

A: Carrots, sweet potato, pastured eggs, liver, watermelon
C: Berries, broccoli, bell peppers, oranges, grapefruit
E: Sunflower seeds, almonds

Drink Your Greens

Green tea does everything! Well, add it to your skin regime because the antioxidant properties of green tea can do a number on your epidermis. Green tea has been shown to help reverse sun damage to the skin. How about that for a facial?

TIP: Mix one cup steeped green tea with 2 tbsp of apple cider vinegar for a DYI toner for your face. Free of alcohol, fragrance and a whole lot cheaper.


Zinc is a key mineral that does so many wonderful things in the body but we are talking skin here so I will stay focused. No need for that pimple cream when you have enough zinc in your diet. Zinc has been shown to help reduce the occurrence and severity of acne while improving overall skin integrity. So long period pimples!

Source: Pumpkin seeds, oysters, liver

Probiotic Rich Foods

Probiotics are essential for proper gut health, which has a direct correlation to the health of our skin. Probiotics are made up of healthy bacteria that help populate and improve your gut flora. Many times skin issues can be a cause of gut dysbiosis, leaky gut or an inflamed digestive tract. These conditions are associated with chronic antibiotic use, poor food hygiene, certain medications including birth control pills and chronic use of NSAIDs such as ibuprofren. Adding probiotic rich foods will aid in flooding your gut with healthy bacteria while helping to crowd out the bad bacteria. The result, clearer skin!

Source: fermented veggies, sauerkraut, kombucha, kimchi, kefir.


About our guest blogger:

Maria Therese Viall BCHN, CNP, CHHC

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Maria received her diploma in Applied Holistic Nutrition from the Institute of Holistic Nutrition in Vancouver, B.C. She is a Board Certified Holistic Nutritionist, Certified Nutritional Practitioner and Certified Health Coach with a diploma in Therapeutic Supplementation.

Strengthening digestion, balancing hormone metabolism, implementing dietary and lifestyle techniques and honoring the natural rhythms of our bodies while learning how to break destructive patterns are the keys to achieving a healthy body and balanced life.

Maria works with her clients by providing a unique and specific program that works directly with their individual health, body and lifestyle needs. Using health assessments, current labs and health history, specific areas of imbalance in your body, digestive tract, hormones and lifestyle will be identified.

To find out more about working with Maria at Thiensville Health Alliance or to set up an initial
consultation, contact her at mtviall@gmail.com.


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