EAT YOUR SKINCARE - 7 Foods (and Simple Dishes) That Support Glowy Skin
7 Foods (and Simple Dishes) That Support Glowy Skin
Skincare isn’t just what you put on your face.
It’s also what you eat, how you rest, and how much tension you carry.
If you want skin that looks calm, resilient, and naturally glowy,
start with nourishment — not extremes.
🥕 1. Carrot Salad
Why it supports skin:
Carrots are rich in beta-carotene, which the body converts into vitamin A.
Vitamin A supports skin cell turnover and helps skin look more even and healthy.
How to prepare it:
● Fresh carrots, shredded or thinly sliced
● A drizzle of olive oil
● A pinch of salt
● Optional: lemon juice or apple cider vinegar
Temperature:
● Serve raw or at room temperature
● Avoid cooking — heat reduces beta-carotene availability
Adding fat helps absorb fat-soluble nutrients more effectively.
🍲 2. Bone Broth Soup
Why it supports skin:
Bone broth provides collagen, gelatin, and minerals that support skin elasticity and hydration — especially helpful in cold or dry weather.
How to prepare it:
● Beef or chicken bones
● Water + a splash of vinegar
● Simmer low and slow
Temperature:
● Cooking: 85–95°C / 185–203°F (gentle simmer, never a hard boil)
● Drinking: warm, not hot
(around 50–60°C / 120–140°F)
High heat can break down gelatin and make broth cloudy and harsh on digestion.
Warm foods nourish better than extremes.
🍳 3. Soft-Boiled Eggs
Why they support skin:
Eggs provide high-quality protein and biotin, essential for skin structure and repair.
How to prepare them:
● Bring water to a gentle boil
● Cook eggs for 6–7 minutes
● Cool slightly, peel, sprinkle with salt
Temperature:
● Yolks should be soft and jammy, not fully firm
● Avoid overcooking — excessive heat reduces biotin availability
Serve warm or at room temperature.
🥑 4. Avocado Toast
Why it supports skin:
Avocados provide healthy fats that support the skin barrier and help retain moisture.
How to prepare it:
● Toasted sourdough or whole-grain bread
● Mashed avocado
● Sea salt
● Optional: olive oil, lemon, or a soft-boiled egg
Temperature:
● Toast warm
● Avocado added after toasting, not heated directly
This preserves healthy fats and keeps the dish easy to digest.
🐟 5. Sardines with Lemon
Why they support skin:
Sardines are rich in omega-3 fatty acids, which help support calm, balanced-looking skin.
How to prepare them:
● Sardines (fresh or canned in olive oil)
● Fresh lemon juice
● A pinch of salt
Temperature:
● Best served room temperature or lightly warmed
● Avoid high-heat frying, which damages omega-3 fats
Small fish, big skin benefits.
🍊 6. Citrus Water or Citrus Tea
Why it supports skin:
Vitamin C supports collagen production and protects skin from environmental stress.
How to prepare it:
● Warm water with fresh lemon slices
● Or citrus peel tea
Temperature:
● Warm, not boiling
● Around 40–50°C / 105–120°F
Boiling water can degrade vitamin C.
Don’t take collagen without vitamin C
🍮 7. Gelatin Desserts or Collagen-Rich Stews
Why they support skin:
Gelatin and collagen-rich foods provide amino acids that support skin structure over time.
How to prepare them:
● Homemade gelatin desserts
● Slow-cooked stews using connective-tissue cuts
Temperature:
● Cooking stews: low simmer, 85–95°C / 185–203°F
● Gelatin desserts: dissolve gelatin in warm (not boiling) liquid
Food first. Supplements second.
Consistency beats trends.
✨ Final Thoughts
Skincare isn’t just topical.
It’s cumulative.
What you eat, how gently you cook, and how consistently you nourish yourself all show up on your skin — slowly and honestly.
Eat your skincare.
Support your skin from the inside out.
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