3 Foods You Should Be Eating For Healthy, Glowing Skin

This is a guest post by Chelsea Gross, CTNC

When it comes to skin health, what’s hap­pen­ing on the out­side is often a reflec­tion of what’s going on in the inside.

Often, our first incli­na­tion is to treat from the out­side, in. We’re a soci­ety of  the quick-fix and we can’t help but turn to pills, prod­ucts and potions guar­an­tee­ing fast-action. But unfor­tu­nate­ly, much of the time those things don’t work or are too abra­sive and can even make our health and symp­toms worse.

I always rec­om­mend mak­ing the effort to heal, treat and bal­ance from the inside, out.

About 70% of our immune sys­tem lives in our gut so eat­ing inflam­ma­to­ry foods, processed foods and foods you may have a sen­si­tiv­i­ty to can cause an immune response which may show up on our skin.

From break­outs and acne to pso­ri­a­sis and ker­ato­sis pilaris — it all can be con­nect­ed to what we’re eat­ing and the effect on our gut.  And this can affect whether our skin is glow­ing and healthy.

When I start work­ing with some­one on their diet, I rec­om­mend eat­ing lots of anti-inflam­ma­to­ry foods to calm the inflam­ma­to­ry response that could be caus­ing unwant­ed symp­toms. So get ready to calm, heal and glow from the inside out with my 3 favorite anti-inflam­ma­to­ry foods!

Omega‑3 Rich Foods

Omega‑3’s are EFA’s — which stands for essen­tial fat­ty acids. And they’re just this- essen­tial!

Known for their pow­er­ful anti-inflam­ma­to­ry prop­er­ties, I rec­om­mend mak­ing them a pri­or­i­ty in your diet, espe­cial­ly since they’re also specif­i­cal­ly very sup­port­ive for glow­ing, healthy skin .

Favorite sources of omega‑3’s:

  •  Wild-caught fat­ty fish (salmon, mack­er­el, oys­ters and sar­dines
  • Grass-fed ani­mal fats (grass-fed beef, pas­ture-raised eggs and grass-fed but­ter or ghee (clar­i­fied but­ter))
  • Nuts and seed oils (wal­nuts, flaxseed oil and chia seeds (please note that plant sources of omega‑3’s con­tain the ALA form of omega‑3 and have to be con­vert­ed to the usable form, EPA and DHA which ani­mal sources already con­tain!))

Why are omega‑3’s so anti-inflam­ma­to­ry? Most of us are get­ting a far high­er dose of omega‑6’s in our diets instead of omega‑3’s since they’re in grains and veg­etable oils, like canola and soy­bean oil — found in almost all pack­aged foods. For most Amer­i­cans their omega‑6:omega‑3 ratio is like­ly 20:1 or 30:1 instead of the idea 2:1 or 3:1. This great imbal­ance caus­es inflam­ma­tion in our bod­ies. So load up on those omega‑3’s and take note of a like­ly reduc­tion in inflam­ma­tion and improved skin health.

Inflam­ma­tion is not always notice­able! You can’t always feel inflam­ma­tion, but this doesn’t mean it isn’t hap­pen­ing sys­tem­i­cal­ly.


Like I men­tioned ear­li­er, gut health is a big fac­tor in our over­all health and if you keep your gut health bal­anced, your skin is like­ly to reflect that. Pro­bi­otics are the good type of bac­te­ria in our gut. In order to pre­vent food sen­si­tives, have a strong immune sys­tem and have healthy skin- you want to have a bal­ance of good and bad bac­te­ria in your gut.

Unfor­tu­nate­ly, inflam­ma­to­ry and processed foods, antibi­ot­ic use and stress all kill off our good gut bugs. Due to this, we need to build back that ben­e­fi­cial bac­te­ria. This is done through either pro­bi­ot­ic sup­ple­men­ta­tion (which I’m a big fan of) and/or pro­bi­ot­ic rich foods.

Favorite sources of pro­bi­otics:

  • Kom­bucha (fer­ment­ed teas)
  • Sauer­kraut and kim­chi (fer­ment­ed veg­eta­bles like cab­bage, beets and car­rots)
  • Kefir (a fer­ment­ed milk drink or coconut, goat or sheep kefir)

I rec­om­mend try­ing out dif­fer­ent kinds of pro­bi­otics and see what you like best. A lit­tle bit goes a long way and vary­ing them up can be help­ful. The more diver­si­ty, the bet­ter!


Ah, my favorite! What is col­la­gen? Col­la­gen is actu­al­ly the most abun­dant pro­tein in our bod­ies and it’s what gives our skin strength and elas­tic­i­ty. As we age, col­la­gen pro­duc­tion nat­u­ral­ly begins to slow down. Thank­ful­ly, col­la­gen-rich foods are becom­ing increas­ing­ly pop­u­lar and much more avail­able.

Dou­ble-blind, place­bo-con­trolled stud­ies inves­ti­gat­ing the anti-aging prop­er­ties of col­la­gen have found that 2.5–5 grams of col­la­gen hydrolysate used among women ages 35–55 once dai­ly for eight weeks sig­nif­i­cant­ly improved skin elas­tic­i­ty, skin mois­ture, transepi­der­mal water loss (dry­ness) and skin rough­ness, all with lit­tle to no side effects. (1)

Favorite sources of col­la­gen:

  • Col­la­gen Hydrolysate (fla­vor­less and odor­less pow­der that absorbs in hot and cold liq­uid. Great in cof­fee, tea, soups, stews, bak­ing and more. Two favorite brands are “Great Lakes” and “Vital Pro­teins”)
  • Bone Broth (a slow cooked broth full of col­la­gen, vit­a­mins and min­er­als that are leached from grass-fed bones and made into a deli­cious, heal­ing and ther­a­peu­tic broth. Great to sim­ply sip on or use in cook­ing and soups. I love the brand ossogoodbones.com or you can make your own using this recipe!)
  • Bone Broth Pro­tein (most pro­tein pow­ders are made of soy, whey and have added sug­ar but this one clean, jam-packed with nutri­tion and tastes great. I add this to my smooth­ies and it comes in a vari­ety of deli­cious fla­vors. My favorite is the choco­late!)

As you can see there are tons of ways to heal, treat and soothe your skin from the inside, out. Increas­ing your con­sump­tion of anti-inflam­ma­to­ry foods is a great place to start.

I hope these ideas were help­ful for you and that you imple­ment some of these pow­er­ful foods. I’m here if you have any ques­tions or need any more help in fig­ur­ing out what foods work for YOU and your body!

Chelsea Gross is a Cer­ti­fied Trans­for­ma­tion­al Nutri­tion Coach and owns her own 1:1 holis­tic nutri­tion coach­ing busi­ness, nutritionwithchelsea.com where she also blogs and cre­ates real-food recipes. Chelsea helps women break free from restric­tion, diet­ing and depri­va­tion- and find the way of eat­ing (and liv­ing!) that works for them so they can ditch the wag­on for good, and feel con­fi­dent in their choic­es and bod­ies. After over­com­ing years of chal­lenges with dis­or­dered eat­ing, depres­sion, diges­tive issues and chron­ic pain she leads with vul­ner­a­bil­i­ty and hon­esty so her clients know they are not alone. Through real-food nutri­tion, lifestyle and mind­set shifts, Chelsea works close­ly with women to get to the root of their health con­cerns and cre­ate per­ma­nent change.

web­site- http://www.nutritionwithchelsea.com/

insta­gram- https://www.instagram.com/nutritionwithchelsea/

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(1) https://draxe.com/what-is-collagen/