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Want to know how to glow?
We asked the team of Arivale registered dietitian coaches for their top 5 tips on what to eat for better skin this winter:
1- Try some juicy mandarin oranges: Vitamin C is a precursor to collagen, vital for skin elasticity and healing. Mandarins and other citrus fruits are a perfect snack and full of vitamin C to support your skin and immune system.
2- Have a handful of walnuts for an afternoon snack: Omega 3 fatty acids are essential to get in your diet for health and the fat we eat incorporates into every cell – including skin cells. Boasting anti-inflammatory properties as well, omega 3 fatty acids found in walnuts may support skin health as well as other systems in the body.
3 – Enjoy leafy green spinach: packed with B-vitamins as well as antioxidant vitamin E, fresh spinach is a skin-supporting holiday leafy green. Create a filling salad with fresh spinach for vitamins, minerals and antioxidants.
4 – Add some cranberries: Another vitamin C packed food, cranberries support the skin with plenty of antioxidants. These red berries contain flavonoids, particularly anthocyanins and proanthocyanidins that have been studied in research for a number of potential health benefits. Since cranberries are tart, they are often accompanied by sugar so experiment with 100% pure cranberry juice mixed with sparkling water.
5 – Indulge on butternut squash: antioxidants called carotenoids have been shown in some studies to support skin health. One specific carotenoid, β-carotene, has shown the most promise. Butternut squash is particularly rich in this compound so try it cooked and cubed in salads, or bake it with cinnamon or fresh herbs. Bonus: squash is also high in fiber and immune boosting minerals as well.
The key to sticking with changes in your diet is accountability and support, they said. Work with a certified health specialist in a structured and personalized wellness program like Arivale to learn more about how to support your skin and other aspects of your health.
We also talked to New York City board certified plastic surgeon Mark H. Schwartz for his recommendations on the most effective glow-getting skin treatments:
“My best advice for brightening your complexion is to start by reassessing what you are putting on your skin. Sun avoidance and sun protection with a high SPF, even during winter months, is an absolute must. I also recommend daily application of a potent topical vitamin C serum to help increase collagen production and provide antioxidant protection from free-radicals and UV-induced skin damage. My go to treatment for restoring a youthful glow is Sciton’s Halo Hybrid Fractional Laser that delivers both ablative and non-ablative wavelengths to achieve visible results with minimal downtime. In 3-5 days the outer layer of the skin sheds to reveal a smoother and revitalized skin tone and texture.”
Boelsma E, Hendriks HF, Roza L. Nutritional skin care: health effects of micronutrients and fatty acids. The American journal of clinical nutrition. 2001 May 1;73(5):853-64.
Pappas E, Schaich KM. Phytochemicals of cranberries and cranberry products: characterization, potential health effects, and processing stability. Critical reviews in food science and nutrition. 2009 Oct 19;49(9):741-81.