3 Ways to Glow from the Inside Out

You know what they say––you are what you eat. And while it may appear to be a cliché, the saying definitely remains true when it comes to skincare! So, what should you be eating to get that glow? 


In general, it is recommended to prioritize a diet with sufficient protein, which is the building block of the amino acids that make all of the proteins found in the skin, hair, and nails. Healthy fats are also necessary for the proper barrier function of our skin, and a wide variety of vitamins, minerals, and antioxidants help to bring the extra nourishment skin needs.


Asides from the basics, here are a few other things every one of all ages and backgrounds can consume to keep skin their skin in its best shape:




Antioxidants are known to decrease the effects of pollution and other environmental dangers that create free radicals. When our skin is exposed to more free radicals than antioxidants, our skin cells begin to weaken and show signs of aging––hence the importance of regularly consuming antioxidant foods!


Goji berries, blueberries, beets, kale, carrots, and even dark chocolate are all excellent sources of antioxidants that can easily be integrated into your diet. 


Interested in antioxidant-rich skincare products? Check out some suggestions here!




Vitamin E is a particularly important antioxidant that helps protect your skin from oxidative damage. Most of us don’t get enough vitamin E through our diet, so paying extra attention to consuming vitamin E-rich foods (such as avocados, asparagus, almonds, peanuts, and seeds) is essential. 


Vitamin E can also be found in skincare products and is known to be more effective when combined with vitamin C––both topically and in your diet! Here are some of our favorites:










As we’ve covered in length in a previous blog, Vitamin C is crucial to the synthesis of collagen––the key to youthful-looking skin. Not only is it a potent antioxidant that brightens dark spots and smooths fine lines, it also fights free radical damage caused by the environment, pollution, and UV radiation.


This means that citruses, broccoli, leafy greens, brussels sprouts, peppers, and even tomatoes should be a regular part of anyone’s diet. In fact, the phytochemical called lycopene found in tomatoes has even been proven to contribute to the fight against acne by boosting collagen strength, reducing inflammation, and fighting off the oxidizing effect of UV rays.




In case we haven’t convinced you to run to the farmer’s market yet, we’d also like to remind you that Omega-3 fatty acids contribute to keeping skin thick, supple, and moisturized (a key factor in the winter!). The Omega-3 fats in fish reduce inflammation, which is oftentimes the culprit for redness and acne breakouts.


Its anti-inflammatory effects also help fight autoimmune conditions that affect the skin, such as psoriasis or eczema. Some research has shown that they can even make your skin less sensitive to the sun’s harmful UV rays!




As with any form of balance, a diet rich in vitamins, minerals, and other essential nutrients will greatly contribute to the well-being of your skin. Does this mean you need to prevent yourself from indulging in all of that good stuff (*cough-cough* like pasta and wine)?


Absolutely not! Being conscious of these benefits and sprinkling them across your balanced and plentiful diet is the best way to go.


On that note, take care of the skin you are in!


Until next time,


The team at BSE

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