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You are what you eat, right? What you eat and how your body utilizes it shows in your skin.  Have adult acne? Psoriasis, eczema, rosacea? Keratosis Pilaris “chicken skin” aging? These all have to do with nutrients provided in your diet and whether they are fully absorbed. Topical products also affect skin, but healthy skin really starts on the inside. So, what foods should you eat to make sure your skin looks and feels great? I’m here to tell you!

Fermented Cod Liver Oil/Butter Oil Blend: Say what? I know it sound insanely repulsive, but this stuff is loaded with healthy skin goodness. It contains A, D, E, K2 as well as quinones and Omega 3 EPA/DHA, and it is fermented verses being chemically processed or heated.

Gelatin: No, not the Jello brand because it has additives, dyes, and other junk.  High quality gelatin, like from Great Lakes, is wonderful for skin, hair, and nails.  It’s incredibly healing to your gut lining which will help with gut function and absorption of nutrients.

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Coconut Oil and Butter/Ghee: Fat! First and foremost, fats provide energy, keep appetite regulated, help with hormone regulation, and make cells healthy. They also help us absorb fat-soluble vitamins like A, D, E, and K (important for great skin!) as well as regulate water content of your cells which keep them plump and hydrated.  Some of the best sources of fat are coconut oil and butter (from a grass-fed cow)/ghee.

Coconut oil contains lauric acid (found in breast milk), is anti-microbial, anti-bacterial, anti-fungal, easy to digest, and provides a metabolism boost.  Butter/ghee contains vitamins A, D, E, K2 along with conjugated linoleic acid which is great for skin.  It is also anti-microbial and anti-fungal like Coconut Oil.

Probiotics/Fermented foods:  Probiotics supplements as well as food likes sauerkraut and kimchi help with digestion which supports your skin. Fermented foods also supply sulfur which is good for skin and a nutrient that is often lacking in the American diet.

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Organic Herbal Teas: Herbals teas are great for detoxification and supplying antioxidants and minerals that support the skin.

Organ meats: Holy whoa! I know… people are so grossed out by the thought of liver, kidney, or heart. These foods are so nutrient dense, they are super foods! Protein (muscle meat) supports muscle growth, which is why we want to consume enough while growing our muscles from our workouts, right? Well, the liver is especially important for detox and skin support so eating liver supports our liver.

A great way to start incorporate organ meats is with liverwurst. (It is really good! My 3-year-old even eats it with his eggs sometimes). If you are just completely repulsed, you can get liver in capsules.

Sunlight: OK, so this isn’t a food, but it is the best source of vitamin D. Vitamin D is best absorbed through the skin from UVB rays stimulating the conversion process. It is critical for immunity and skin health.  Sunscreen is often loaded with toxic chemicals, and it blocks all UV rays which disrupts the vitamin D conversion process.  A better bet is to gauge your exposure and use more natural sun protection when you may be in direct sunlight for many hours.

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Water:  I think it has been drilled in our heads enough that we need to drink plenty of fresh, pure water to keep hydrated.  Hydration is very important for many different things but honestly, the whole 8 – 8oz glasses a day is bogus.  Everyone is different and will require more or less depending on many different variables.  The better way to gauge this is to monitor your urine. You don’t want it crystal clear (over hydrated) or dark, dark yellow (possibly dehydrated).  Somewhere in the middle is perfect.  Remember, we also get fluids from foods we eat that contain enzymes and other trace minerals.

Green juices: Green juices are a personal favorite.  I don’t feel they are a replacement, but certainly a great supplement.  I only recommend green juices because fruit ones are just pure sugar.  No one needs that insulin spike and crash. Juices do strip the fiber and whole food enzymes so it is important to eat whole foods too, but a juice sometimes is a great way to get a boost of nutrition.  Just be sure to add fat!  You can get tips for juicing here.

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Sleep: OK, another non-food, but too important not to list.  Sleep is crucial to any and all healing. Sleep is our recuperation time. Every day we demand a lot from our bodies, and they deserves plenty of time to recover. Having trouble getting to sleep?  You can get some tips here.

Lemon water:  This, like the herbal tea, is very detoxifying and supports digestion which, of course, helps with nutrients absorption which supports skin.

Do you eat these foods?  If not, are you willing to try them?