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Nourish Skin From Within

Can You Eat Your Way to Healthy Skin? Spoiler Alert: Yes.

Have you ever looked at a chocolate bar and thought, “Is the chocolate that is going to do my skin in this week?” Well, you're not alone. Before we dive into skin-friendly foods, let me tell you a little story.

Healthy menopausal skin

I, for one, have a love-hate relationship with chocolate. Every now and then, I give in to the temptation of a smooth, chocolate bar, fully aware that my skin is going to act up later. But hey, sometimes, you just need that chocolatey goodness, right? It's all about balance and knowing what your skin can handle. And, let's be honest, a little chocolate now and then keeps life interesting!

Now, back to business. It's National Healthy Skin Month, and it's time we talk about what you’re putting in your body. Because, trust me, it shows up on your face – sometimes as a radiant glow, other times as an uninvited pimple.

Your skin, our body's largest and most fabulous organ, needs the right stuff to glow – vitamins, antioxidants, and healthy fats. While I'm not the biggest fan of avocados (sorry, I don't do a lot of green!), I can't deny the power they have in skincare rather it is in or out.

If you are like me and don't care for avocados, I got you. Here is my list of skin superfoods that will keep your skin happy and taste good too:

  1. Berries: Blueberries, strawberries, and raspberries are high in antioxidants and vitamins that protect your skin from premature aging and damage from the sun and pollution.

  2. Nuts and Seeds: Almonds, walnuts, and flaxseeds are rich in Omega-3 fatty acids and vitamin E, which help maintain skin moisture and elasticity.

  3. Sweet Potatoes: Packed with beta-carotene, which converts to vitamin A in the body, sweet potatoes help maintain skin health and prevent signs of aging.

  4. Green Tea: Rich in antioxidants known as catechins, green tea is excellent for reducing inflammation and protecting skin from sun damage.

  5. Oily Fish: Salmon, mackerel, and herring are great sources of Omega-3 fatty acids, which are crucial for keeping skin thick, supple, and moisturized.

  6. Dark Chocolate: Choose chocolate with at least 70% cocoa for high flavonoid content, which can protect against sun damage and improve skin hydration.

  7. Tomatoes: High in vitamin C and lycopene, tomatoes help protect your skin from the sun and may help prevent wrinkling.

  8. Bell Peppers: Both red and yellow bell peppers are excellent sources of antioxidants and vitamin C, crucial for collagen production.

  9. Broccoli: Full of vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C, it also contains lutein, a carotenoid that works like beta-carotene.

  10. Red Grapes: Known for containing resveratrol, a compound that comes from the skin of red grapes, it's credited with a wide range of health benefits, including fighting effects of aging.

And because I believe in practical advice, here’s a weekend treat for you – a Berry and Nut Smoothie Bowl. It's like a facial in a bowl, minus the cucumbers over your eyes but you can do that too.

Berry and Nut Smoothie Bowl


  • 1 cup mixed berries (blueberries, strawberries, raspberries)

  • 1 banana, sliced

  • 1/2 cup Greek yogurt (for a vegan option, use coconut or almond yogurt)

  • 1/4 cup almond milk (or any milk of your choice)

  • 1 tablespoon honey or maple syrup (optional)

  • 2 tablespoons chopped nuts (almonds or walnuts)

  • 1 tablespoon flaxseeds or chia seeds

  • A handful of granola (for crunch)

  • Optional toppings: coconut flakes, fresh fruit slices, a sprinkle of cinnamon


  1. Blend the Base: In a blender, combine the mixed berries, banana, Greek yogurt, and almond milk. Blend until smooth. Add honey or maple syrup for a touch of sweetness, if desired.

  2. Assemble the Bowl: Pour the smoothie mixture into a bowl.

  3. Add Toppings: Sprinkle the chopped nuts, flaxseeds, and granola on top of the smoothie mixture. You can get creative with additional toppings like coconut flakes, fresh fruit, or a dash of cinnamon.

  4. Serve and Enjoy: Dive in immediately and enjoy this nutrient-packed, skin-friendly meal!

Why It's Great for Your Skin:

  • Berries: Rich in antioxidants, they help combat skin damage from free radicals.

  • Nuts: Provide essential fatty acids and vitamin E, promoting skin hydration and elasticity.

  • Greek Yogurt: Offers probiotics and protein, aiding in skin health and repair.

  • Flaxseeds/Chia Seeds: High in Omega-3s, they are excellent for maintaining smooth, hydrated skin.

So, there you have it. Nourishing your skin is as much about what you put on your plate as it is about what you slather on your face. Stay tuned for more skin health and wellness wisdom. Taking care of your skin isn’t just a routine; it’s a form of self-love and empowerment.

If you're loving these tips and can't wait to pamper your skin, our specially curated subscription "The Me Time Experience" is just what you need. Imagine a box filled with handpicked menopause goodies which includes meno specific healthy skin care options

It's like a care package for your journey, delivering self-love right to your doorstep.

Until next time, keep glowing, stay empowered, and remember, taking care of your skin is a form of self-love!




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