As the old adage says, "you are what you eat,"  in the case of skincare, this is more accurate than most people may realize. The food we put in our bodies directly impacts how our skin looks. Those who choose a diet high in processed foods, sugars, and fats may find they struggle with dryness, acne, dark circles, and overall dull skin. Choosing foods high in proteins, vitamins, and anti-inflammatory components, as often found in a big, healthy salad, can help you achieve glowing, clear, and younger-looking skin.

Complexion Helping Salad Ingredients

Salads are often comprised of a wide variety of ingredients. Ranging from vegetables and proteins to fruits and grains, eating a salad provides an opportunity to combine several skin-healthy ingredients into one delicious meal. It is important to remember that you can use many skin-healthy ingredients in salads. Therefore, there is not necessarily a specific salad recipe for healthy skin; rather, several ingredients to consider adding to your favorite salad to improve the look of your skin.

Arugula

Instead of a salad with just lettuce as a base, add in some arugula. In addition to improving digestion, arugula contains many vitamins and antioxidants, which offer anti-inflammatory benefits. Arugula also contains Vitamin A, which is essential for clear skin.

Spinach

Another salad base you can choose (either instead of or in addition to lettuce) is spinach. Leafy greens such as collard greens, kale, and spinach are rich in vitamin K. Vitamin K is a vital nutrient for improving blood circulation. Spinach also contains high levels of zinc, which has been proven to reduce inflammation and prevent acne breakouts. Other naturally occurring elements in spinach boost levels of antioxidants that help protect your skin and even out uneven skin tone. This can help you reduce the appearance of dark circles under your eyes.

Bell Peppers

Bell Peppers (no matter what color) are also rich in vitamin C. Foods containing vitamin C help smooth out your skin and reduce the appearance of dark spots caused by hyperpigmentation. If you're not a fan of bell Peppers, consider broccoli, cauliflower, and berries which also contain significant levels of vitamin C.

Red Onions

Red onions are another tasty salad ingredient that helps reduce inflammation.

Cucumbers

In addition to containing lots of water (also important for healthy skin), cucumbers contain silica which helps to support healthy skin, nails, and hair.

Avocados

Avocados contain high levels of vitamin e and healthy oils. Both of these elements help improve cell function and improve hydration. Avocado is also high in fiber which can help other parts of your body as well.

Tomato

Tomato is an excellent source of lycopene which offers anti-aging benefits.

While many of the above salad ingredients make for an excellent salad base, it is important to consider other ingredients for your salad, including proteins or seeds.

Salmon

 If you struggle with fine lines or wrinkles, consider adding salmon to your salad. In addition to reducing blood pressure and lowering your risk of heart disease, salmon is rich in omega-three fatty acids, which are crucial to healthy skin. Fatty acids contribute to the production of collagen, a protein that is crucial for keeping your skin wrinkle-free as you age. Omega-three fatty acids also help regulate oil production, improve hydration, and reduce breakouts. If you struggle with rough, dry skin, omega-3 fatty acids can have a soothing effect. Additionally, some research suggests that regular intake of Omega-3 may help improve your skin's immunity to UV damage and skin cancers!

Pumpkin Seeds

Pumpkin seeds contain high levels of zinc. As noted above, zinc is an essential nutrient for radiant, clear, and glowing skin. Adding pumpkin seeds as a topping to your salad is an excellent way to increase your zinc intake.

Sunflower Seeds

Server seeds, another excellent topping for salads, provide high levels of vitamin E and vitamin B1. In addition, sunflower seeds contain several anti-inflammatory nutrients, which may help to subdue breakouts.

Flax Seeds

Flax seeds are well known for providing fiber which aids in digestion and helps keep your stomach operating as it should. However, flax seeds also contain Omega threes which offer anti-inflammatory qualities and several other benefits for your skin.

A Recipe for Glowing Skin

Begin with a base of 4-5 cups of mixed greens, including arugula, spinach, and lettuce

Top your salad base with a combination of:

·      Red onion

·      Cucumber

·      Chopped avocado

·      Bell peppers

·      Tomato

·      Pumpkin seeds

·      Sunflower seeds

·      Flax seeds

·      Cooked salmon (approximately 3-4 ounces)

·      Dressing of your choice

Many of the vegetables and superfoods found in salads can help you achieve a healthy, glowing complexion. In addition to watching what you eat and caring for your skin from within, skincare treatments at Upkeep Med Spa can help you maintain a youthful, healthy complexion. To learn more about all of our skincare treatments or schedule an appointment, contact us today.