Glowing Complexion: The 411 on How to Use Nutrition to Care for Your Skin From the Inside-Out !

"Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body's internal needs, including its nutritional needs," says Dr. Georgiana Donadio, founder of the National Institute of Whole Health.

Our skin is one of the most effective indicators of the state of our internal health. Thus, our skin can age faster or slower than you can chronologically depending on its care and how well it is nutritionally supplied. The skin is in constant communication with your inner environment, adapting and regulating itself to the external and internal environment it is exposed to. Acne, Wrinkles, dry or oily skin and inflammation can all be indicators of poor internal health and nutritional deficiencies. All of which are usually brought on by environment toxins (including the toxins in your makeup products), unhealthy foods (processed foods, sugar, trans fats etc.) or lifestyle (alcohol, smoking, lack of sleep, stress, drugs) and a diet which lacks or is missing skin- healthy nutrients.

When I started studying this topic, and looking at the connections between the diet and our skin I couldn't help but stand in the mirror and look at my own skin. I had brown aging spots, wrinkles forming under my eyes and black heads, but why? What was my skin trying to tell me? Then, I wondered... what is the function of our skin? And what does it actually do for our bodies? Here's what I found:

  1. The skin needs to breath: it has respiratory purposes which is constantly breathing in oxygen and expelling carbon dioxide and is designed to breath. (THIS IS SO IMPORTANT, the makeup and skin care products that we apply to our skin are suffocating an organ that is designed to be constantly breathing! And plus you are NATURALLY beautiful, in every way so who needs makeup anyway)
  2. Detoxification: it is a major elimination organ, 20% of all toxins leave the body through sweat
  3. Protection: it is one of our main protection organs. The way it protects us is through our PH (potential hydrogen) levels circulating throughout the body (an acidic diet can through off a healthy PH).
  4. Absorption: Our skin is the furthest organ from our hearts!! MEANING ITS THE LAST TO RECIEVE NUTRIENTS.
    • Your skin health is based on what you ABSORB internally. (If you are ingesting all the right nutrients through your diet but your skin health is still suffering then most likely you are having absorption issues).
    • Anything that touches or is applied to your skin is absorbed directly into your blood stream in 20 seconds! Meaning it does not have a chance to pass through your immune system to be fought off. (So consider looking into the ingredients in your makeup and creams).

After understanding this it hit me... our skin is our FIRST line of defence from our external environment and is sadly the last to receive the vitamins and minerals, meaning we need to take EXTRA care of it from what we use, to how we feed it.

So if your diet is lacking in variety and nurients and your skin is suffering DONT WORRY!! I can help and save you a lot of money on commercial skin care products... because the best cure for your skin comes from the inside!! :)


  1. Water, water and MORE WATER! Hydration is KEY... make sure you are consuming 1-2 litres of water a day from a good quality source (Carbon block water filters are best because they add minerals to the water that are depleted during the filtration process).
  2. Selenium: Is an antioxidant mineral that improves the elasticity of your tissues & prevents cell damage from free radicals. Selenium helps skins PH level to be less acidic and acts as a moisture blanket. The best source of selenium is brazil nuts and eating just 3-4 nuts per day provides the adequate selenium needs! Other sources include seafood such as tuna and salmon, garlic, eggs and brown rice
  3. Sulfur: Is a precursor to elastin which is important for the elasticity of your skin. Foods high in sulphur are onions, eggs, garlic, arugula, coconut milk, cruciferous veggies
  4. Melanin: anti-cancer benefits because of the antioxidant capacity, having enough melanin storage in the body acts as a natural sunscreen and protects your skin from sun damage. Food sources that increase melanin are egg yolk, fish; canned tuna and salmon, cocoa, carrots, melons and tomatoes.
  5. Zinc: important for acne sufferers, Zinc acts by controlling the production of oil in the skin, and also help to regulate hormones that can cause acne. Food sources of Zinc are Spinach, shrimp, kidney beans, flax seeds, pumpkin seeds and oysters.
  6. Silica: precursor to collagen helps lubricate your joints, skin helps the skin cells regulate with organization and symmetry, keeping your skin youthful! Food sources are banana, high bran cereal, raisins, mineral water, green beans, carrots and brown rice.
  7. Sun: Healthy amounts of sun are so important for hormones and leptin production. Vitamin D turns on more healing genes in the body than any other nutrient and can turn on more than 10% of all healing genes. Supplement with vitamin D3 especially during the winter season!
  8. Vitamin E, C, A: Antioxidants effective at reducing free radical damage, reduce the appearance of wrinkles, promote proper repair and maintenance of the skin.foods high in vitamin C- red and green bell peppers, guava, kale, kiwi, oranges. Foods high in vitamin E are almonds, spinach, peaches, prunes, avocados. Foods high in vitamin A include carrots, sweet potatoes, cantaloupe, spinach and kale. Other sources of antioxidants are: berries (the darker the better) and green tea.
  9. Omega 3's: An essential fatty acid that runs down the PG1,3 pathways in the body and work as an anti-inflammatory. They help to manage cortisol levels which help guard skin against wrinkle formation and help with skin repair, moisture content and flexibility. These are essential to obtain through diet because our body cannot produce these on their own. Good sources of omega-3s are found in walnuts, salmon, flax seeds, chia seeds and mackerel, or you can supplement with a fish oil pill.
  10. Turmeric: increase the antioxidant capacity of the body, is a good anti-inflammatory, and powerful medicinal properties, which can help decrease acne, eczema or skin irritations.
    • Combine equal parts of aloe vera, chlorophyll and turmeric into a spray bottle and apply to skin after cleansing and leave on skin overnight.


Optimal nutritional is vital for the maintenance of youthful, healthy, smooth skin. However, the products you use can sometimes perputrate ailments to the skin! Did you know that majority of the products out their contain liver-damaging and cancer causing derivatives that pass through the skin and enter directly into your bloodstream and can lead to DNA damage. Use products that are truly natural and contain absolutely no parabens, petroleum products or any ingredient you cannot pronounce.


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The Think Dirty® app is an easy way to learn about the potentially toxic ingredients in your cosmetics and personal care products! All you have to do is scan the product barcode and Think Dirty will give you easy-to-understand info on the product, its toxicity level, its ingredients, and shop cleaner options!

Best wishes of health & happiness.

-Jade Boychuk xo.