While using the most beneficial and effective skincare products certainly is a great way to maintain clear, healthy skin as well as contribute to slowing the signs of the aging process and treating existing lines and wrinkles, there’s another part of the daily routine where good decisions can impact the appearance of one’s skin.  RSF Skincare products treat precious skin from the exterior, but the food and beverages consumed on a regular basis can seriously effect – positively or negatively – the skin from the inside-out.

Eat Those Veggies!  (Mom and Popeye were right.)

Vegetables not only are high in water content to help keep skin hydrated, but are also chock-full of essential nutrients, among a host of other benefits to the body.

1.   Spinach Pound-for-pound it packs a powerful punch – spinach is one of the most healthy ‘Super Foods’ out there.  Skin gains essential vitamins from this veggie like Vitamin A, Vitamin E, and several B-Vitamins.

2.   Sweet Potatoes Swap the standard starchy spud and trade-up for its cousin that’s more rich in color and health benefits.  An average-sized sweet potato (about 7-10 oz.) contains more than twice the daily recommended dose of Vitamin A!

3.   Carrots This veggie with crunch carries a reputation for keeping eye-sight keen, but its kick for the skin cannot be overlooked.  Along with being high in Vitamin C and fiber, which help maintain healthy body function, carrots are  high in Vitamin A, which aids in diminishing discolorations and helps in creating an even skintone  - no matter what color the complexion.

Go Nuts for Nuts!

Besides being stomach-filling, packing essential proteins, and delivering a helping of fiber, nuts can help make skin look supple and smooth – which inevitably begs for compliments of youthfulness.

4.   Almonds As a filling and low-cal snack, almonds are a great alternative to junk food, and are far more skin-friendly, to put it mildly.  Just a fist-full of these gifts from nature provides magnesium, Vitamin E, essential monounsaturated fat, and a bit of protein.

5.   Walnuts Vegetarians, vegans, and anyone who just doesn’t have an affinity for meat and/or fish can reap the benefits of said foods instead from walnuts.  A single serving contains nearly 100% of a day’s allowance of Omega 3’s.  Omega-3 fatty acids help to reduce inflammation, some devotees even swear by Omega 3’s to get that desirable skin glow.

6.   Brazil Nuts Perhaps aptly named for a country known for the beauty of its people, Brazil nuts promote health of nails, hair, and skin.  They have a high content of Vitamin A and Vitamin E, and in addition have high levels of selenium – an antioxidant nutrient than can help protect skin cells, and also help clear up and prevent acne.

7.   Flax Seeds Whether in an oil, ground, or whole, Flax Seeds aren’t just a cholesterol-buster, and great in the battle against diabetes.  They possess a high number of fatty acids that are good for the body and skin both!

Fish & Fowl

Fish oil can actually curb the production of bad arachidonic acids by increasing the production of good ones – increasing the blood flow all through the skin; birds are high in protein and low in fat – important elements in all areas of health.

8.   Salmon Salmon is famously a health-food staple; plus, it contains lots of fatty acids that can drastically keep skin from being chronically dry.

9.   Turkey Besides the above low-fat-high-protein combo, turkey has iron, zinc, and more than 1 B-Vitamin, and also offers selenium – which has been suggested to increase survival rates of persons fighting several types of cancer!

Dairy (& Dairy Substitutes!)

Dairy gets noticed most for its calcium contributions, but also touts vitamins and minerals essential to skin health, repair, and damange prevention.

10. Cottage Cheese Yet another good source for the protective shield of selenium, and the strength-factors of calcium.  An under-appreciated ingredient, though, is Vitamin D, which is beneficial in dealing with skin problems like psoriasis.

11. Yogurt Yogurt – as long as one is diligent about reading the labels – can be a very positive factor in good skincare regimens.  Yogurts without high levels of sugar, in addition to being the low-fat kind, can provide adequate amounts of calcium, Vitamin D, and Vitamin A.

12. Soy Milk Lactose intolerant individuals and vegans needing calcium and protein frequently turn to soy milk.  What maybe goes under-appreciated, though, is that this non-dairy-milk-alternative also is an excellent source of Vitamin A, Vitamin B1, and Vitamin B2.

Reaping the Fruits of Fruits

No matter the time of year, there is nothing more satisfying than fresh seasonal fruits from local grocers.  Fruit that is more local (and shipped lesser distances over shorter periods of time) typically has less of a chance of being sprayed with preservatives and heavier pesticides – both of which can wreak havoc on skin, especially people with sensitive skin.

13. Plums/Prunes Plums and their dried version, prunes, both aid in iron absorption – this is good for the skin because iron helps to remove carbon dioxide waste from the cells.  Plums and prunes have relatively high levels of Vitamin C, and to top it off, high antioxidant levels allow the skin to utilize those to clear radicals.

14. Tomatoes No matter how you slice them, tomatoes have plenty of elements to make skin happy.  Wherever fresh tomatoes are found – in salsas, some soups – and even in other items like ketchup, there are good levels of antioxidants, Vitamin A, and Vitamin C.

15. Avocado A favorite of RSF Skincare’s native state of California, avocados are extremely high in oleic acid (a monounsaturated fat that aids in skin health).  Avocados also are very high in Vitamin K, a vitamin that is said to benefit the appearance of skin – from spider veins to bruises, scars, and stretch marks.

Reaching for Savvy Snacks that Won’t Sabotage Skin

In search of a quick-fix between meals, there is high potential to run into pitfalls of tasty tidbits that can take a toll on skin.  Smart snacking isn’t only for dieters anymore, fashionistas looking to keep fabulous facades can seek out the following mid-afternoon morsels.

16. Berries Berries, berries, and more berries!  First, there is Blueberries – a berry of which studies have shown that there is a degree of anti-aging properties in the antioxidants found in them.  Then, there are Blackberries, which are high in manganese (said to ‘brighten’ skin), magnesium (the “anti-stress” mineral), and potassium (which aids in muscle control, which might prevent wrinkles).  Strawberries are an abundant source of anthocyanins, ellagitannins, and phenols – nutrients that have been illustrated to protect cell structures throughout the body.  Lastly, though they have been more common for a longer amount of time outside of the United States, Acai Berries boast most of the health benefits of the previously mentioned berries, and as a perk are used in weight loss and beauty products.

17. Sunflower Seeds What might possibly be the easiest snack on the planet is also a perfect element for perfect skin because of its high levels of healthy oils.  Reach in the bag, grab a handful, and satisfy almost a whole days’ intake of Vitamin E, and about half the requirement of Vitamin B1.

Beverages and Drinks to Boast a Definitely Beautiful Dermis

The most healthful meals can be topped off with liquids to continue to boost skin benefits.

18. Pomegranate Juice Pomegranate has been touted as a ‘Super Food’ in liquid form.  Its outrageously high level of antioxidants make this juice wonderful for skin, as they help reduce and repair damages from the elements such as skin and dryness.

19. Green & Black Tea Green tea is made from unfermented leaves which means it has the highest possible level of polyphenols.  (Polyphenol studies have shown to help in the anti-aging process.)  Black tea is made from these same leaves – but comes in flavors!  (Think sweet, spicy, chocolate, etc.)  Theaflavins (antioxidant properties) and thearubigens (polyphenols) can also be found in black tea and contribute to health.

20. Water The obvious.  No matter how many times it’s in a magazine, health blog, or recommended by doctors, everyone can use a reminder to get those eight glasses of water a day.  Because, not only does the lack of water – dehydration – affect the body internally, it also deeply impacts the skin and its appearance.  Drink up!

RSF Skincare, like all sources that advocate for good comprehensive health, recognizes and promotes the use of science to research, evaluate, and analyze the effects of different ingredients on health and wellness of the skin.  Whether that is ensuring that RSF Stretch Mark Cream produces the optimal visual change in dermal scarring, meticulously selecting the pure caviar used in RSF Caviar Daily Cream, or insisting that RSF products have the highest concentration of peptides available, it is about prompting healthy skincare - not just on the outside but from the inside as well – so customers can not only look better, but feel better too.