Over here in the Olive + M universe we are always going on about what you put in your body and what you put on your body because we know the value of adopting a mindful, nourishing practice for both. Truth is what you put on your body you are absolutely putting in your body that’s why we take such care in formulating our products to nourish and replenish those gorgeous cells of yours from the outside in giving you the healthy radiant skin you came to us for! But what you eat also has a direct impact on the appearance of your skin, the clarity in your eyes, the plumpness of your lips, and whether or not you’re showing up puffy and bloated. If your diet consists mainly of things like processed and fried foods high in refined sugars, saturated and trans fats your skin will most likely be dull, dry, and perhaps puffy. You may even send it over the edge into problem areas like acne, overproduction of oil, and dark circles under the eyes. Oh no no, don’t go there especially when it is so deliciously easy to avoid!!
What we are after here are foods that contain vitamins, minerals, amino acids, omegas, and high levels of antioxidants. These foods have anti-inflammatory properties and are the complete opposite of processed and fried foods that are horribly inflammatory! They also promote skin metabolism, fight against environmental stressors, and are basically the building blocks for optimal skin health. Inflamed, dehydrated skin is collagen poor, thin, wrinkled and, dull with uneven skin tones. Hello skin after a night of too many margaritas, chips, and queso! Sugar, alcohol, salt, and dairy..not your skin's BFF menu. Hey, we are not saying never go there because let's face it, that stuff is sinfully delicious but adopting the 80/20 rule of being on your game 80% of the time is a sensible and do-able lifestyle and your skin will thank you.
So here is our easy-to-follow solution for achieving and maintaining that youthful healthy glow. Simply put, eat a diet high in clean lean protein, delicious organic fruits and vegetables, healthy fats, and even certain spices. Here’s the part where you get out a pen and paper and make your grocery list because we are going to share with you some of our favorite skin-loving foods! Oh and side note, we love supporting our local farmer's markets for delicious in-season fruits and veggies…ain’t nothin' better than a homegrown summer tomato in my opinion!
Spices
Ginger
This ancient root has anti-inflammatory properties and is high in antioxidants. Because of these properties, it has become a popular ingredient in natural skincare formulas.
Cinnamon
One of the most accessible and widely used superfoods around! The common kitchen staple is great for stimulating circulation and blood flow which brings oxygen and nutrients directly to the skin.
Paprika
Paprika provides a great source of antioxidants, including vitamin C and E, and beneficial carotenoids like zeaxanthin. It's a delicious way to spice up your sweet potato dishes, soups, and roasted chicken.
Turmeric
This superfood ingredient can be found in trending drinks like golden milk and natural skincare formulas in abundance! It contains curcumin, an antioxidant that combats free radicals that are seriously dulling your skin. It also promotes collagen synthesis, and when used topically it can help renew the skin by acting as a stimulator for skin elasticity and firmness.
Grains
Chia Seeds
One of the richest sources of Omega 3 fatty acids which help build new collagen and support healthy skin cell function. These little guys are delicious in smoothies or in morning yogurt bowls or just sprinkle on your salad or garnish your soup with them.
Oatmeal
Is high in fiber and has a low glycemic index. Foods with a high glycemic index increase blood sugar, promote inflammation, and have been associated with acne breakouts.
Quinoa
Its high levels of riboflavin make it a superstar for your skin. Riboflavin lends a hand to your skin's elasticity and the production of connective tissue, which helps even things out and makes fine lines and wrinkles look less prominent.
Fruits
Olives
Well clearly we are fans of the almighty Olive! We use Olive Oil in all of the formulas at Olive + M because we know this tiny fruit is a powerhouse of skin-loving properties! Olives contain hydroxytyrosol one of the most potent antioxidants on the planet. They also contain squalene that deeply soothes and moisturizes without leaving an oily finish. It helps slow down transepidermal water loss and boosts skin moisture, making the complexion look more radiant and nourished, yes, please! So marinate in Olive Oil on the inside and out. We encourage a tablespoon a day on a salad or just straight up, down the hatch!
Blueberries
Considered one of the most potent superfoods on the planet. Packed with antioxidants and high in anthocyanin which promotes collagen production.
Strawberries
These beauties contain high amounts of Vitamin C and alpha-hydroxy acid both of which promote clear, blemish-free skin. Mash up a strawberry and mix it with some plain greek yogurt and a squeeze of lemon for an all-natural chemical exfoliation mask.
Cherries
Packed with vital nutrients such as iron, calcium, Vitamin A and C, fiber, carbohydrates, and potassium, cherries are extremely beneficial for your skin health.
Raspberries
Red raspberry seed oil is an antioxidant powerhouse! Linoleic and oleic acids help reduce the damaging effects of free radicals on the skin while replenishing moisture. Raspberry seed oil can be found in our Cleansing Oil, Face Oil and Face Polish formulas.
Grapes
A potent antioxidant known as resveratrol is found in grapes, which shields your skin from sun damage and also from skin cancer.
Bananas
Enriched with Vitamin A, C, E, and K, and dietary fiber, banana is also a powerhouse of calcium, potassium, magnesium, and phosphorus. It is also an excellent moisturizer and easy to mash up in DIY face masks.
Papaya
These tropical beauties contain a powerful exfoliating enzyme making them a popular ingredient in skincare formulas. But they also contain antibacterial, antiviral, and anti-fungal properties and are a rich source of Vitamin A, B, and C, and essential minerals such as potassium, copper, and magnesium.
Avocado
High amount of monounsaturated fat in these delicious creamy babies will increase your skin's elasticity and reduce the appearance of wrinkles. They are also high in Vitamin C and Vitamin A which will protect your skin against sun damage. Avocado oil can be found in our Body Oil and Eye Serum formulas
Lemon
Lemon water in the morning is a great way to start the day and ensure you get your juicy lemon quota. Enriched with Vitamin C, this citrus fruit is a powerful antioxidant that fights off free radicals and flushes out toxins from your system. Vitamin C also helps fight UV damage and protect the skin from hyperpigmentation. Easy peasy lemon squeezy!
Pomegranate
These little pearly red juice bombs are a powerful anti-inflammatory ingredient that regenerates the skin cells and may reverse past damage caused by UV rays and environmental stressors. They are not always easy to find but when you do snatch them up and enjoy! Pomegranate oil can be found in our Body Oil and Face Oil formulas.
Veggies
Artichokes
Fun fact, they are part of the sunflower family and one of the oldest foods known to man dating back to Greek mythology. They contain the flavonoid silymarin, an antioxidant that can protect the liver and help clear blemish-prone skin,
Sweet Potatoes
These little gems are a great source of Vitamin A which will protect the skin from UV damage but also promotes healthy skin cell production.
Spinach
As well as all its other leafy green friends like kale, collard greens, and broccoli are all rich sources of Vitamin K a powerhouse nutrient that improves blood circulation. They are all also high in Zinc which has been shown to reduce inflammation and help with acne breakouts.
Bell Peppers
High in Vitamin C they can help smooth out your skin and lighten the appearance of any dark spots caused by the overproduction of pigmentation.
Carrots
Vitamins E and C are all found in carrots and they work together to help give the skin a rejuvenated look and feel. Carotol found in carrots works to tone and protect the skin from environmental stressors and it is also antibacterial, antifungal, anti-inflammatory, and has antioxidant properties. Carrot seed oil is found in our Eye Serum and Antioxidant Balm formulas.
Cucumbers
The high water content in these babies is an obvious choice for hydration! But they are also high in antioxidants, dietary fiber, and Vitamins C and K. Cucumber seed oil is found in our Eye Serum formula.
Tomatoes
Contain a potent antioxidant know as lycopene but they are also packed with potassium, phosphorus, manganese, magnesium, and Vitamin A. Lycopene has been shown to be.
Lean Proteins
Sardines
I know, I know but seriously these are one of the MOST nutrient-dense foods around. Packed with Vitamin B12 which plays a major role in skin cell reproduction and without it your skin can develop dry patches. They also have Selenium which helps your body produce an antioxidant called glutathione and excellent immune system supporter. And, they are packed with phosphorus, protein, vitamin D, and omega-3 fatty acids, all of which play important roles in keeping your skin hydrated and glowing. You are at least considering them now, right?
Salmon
Packed with Omega 3’s Salmon is a favorite for heart health for sure! But the Omegas in Salmon also contribute to the production of collagen, a protein that helps keep the skin's foundation strong and wrinkle-free. Try and buy wild-caught salmon when possible and Coho is always the most nutrient-dense choice.
Egg Whites
They are high in both lysine and proline those amino acids we told you about earlier. Adding egg whites to your diet could help support your body's natural production of collagen and they actually have their own source of collagen, double whammy!
Miso
Not only is Miso a great plant-based powerhouse protein but it is also packed with prebiotics and probiotics which are great for your skin, digestive system, and bloat control.
I can remember as a child being a little confused by the statement “you are what you eat”. There I sat eating my carrot and thinking to myself I am not a carrot but whatever Mom. We can just add that to the list of all the other crazy things she told as a child that went way over my head like “Mariska, money doesn’t grow on trees”. Now, as a mother, I find myself repeating with absolute conviction to my own children, “Boys, you are what you eat”. And you know what? Your skin will validate that statement so do a little experimenting on your own with some of the whole foods we love for skin health and glow baby glow!
Love Yall!
M.