Our Skin Educates Our Immune System.

And 80% of our immune system is found in our gut. This means we can’t take care of one without involvement from the other. If you’re weird like me, you may find this fascinating knowing what we put in our mouth can change our glow inside and out.

Below are 12 organic foods that will help you positively change microbiome, free radical damage, collagen production, and melanin.

Here’s to your skin health from within!


Apple … apples… beautiful apples!

Organic apples are high in vitamin C, which help to boost collagen levels.

Vitamin A, which helps prevent premature aging and fight acne. Acne is a $4.5 billion dollar market.

Potassium, help reduce oxidative stress and helps in vascular circulation and wound healing.

Fiber and polyphenols, help with digestion and with balancing blood sugar levels.

Copper, assist melanin production in the skin which provides protection from UV rays. Additionally, apples are loaded with calcium and protein. Apples fight against ROS, which is the free radical theory of ageing.

Pumpkin Seeds

When was the last you roasted these delicious seeds? Pumpkin seeds are one of my favorite all time foods. They’re high in protein and antioxidants, a good source of fiber and fat, and their nutrient content makes them a wonderful addition to any snack.(1) Pumpkin seeds are great for digestion and can actually help remove parasites. They are full of magnesium, and lysine. Magnesium is one of the body’s forgotten electrolytes. It helps diminish fine lines, acne,(2) and bleeding gums.

Fermented Veggies

Fermented foods are rich in probiotics. Probiotics build and feed our gut with healthy bacteria. Gut microbiome can positively or negatively affect our skin. A healthy microbiome keeps the skin glowing from the inside out. You can purchase or make your own fermented sauerkraut, fermented carrots, and/or kombucha.

Most people are under the impression yogurt is a fermented probiotic rich food. However, store bought yogurt is not a health food as once thought. This can be from its pasteurization process, preservatives, bovine growth hormones, and sugary ingredients.

Ginger root and Turmeric root

These roots are beneficial for digestion, and have anti-inflammatory and antioxidant properties. Regular consumption of ginger and turmeric strengthen the immune system, circulatory system, digestive system, and the nervous system. Ginger and its bioactive molecules are effective in controlling the extent of skin, breast, and prostate cancers.(3) Ginger and turmeric reduce inflammation, have anti-oxidant properties, protects immunity, improves gastrointestinal health and fights premature ageing!


A National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup, reduces oxidative stress, inflammation, and increases nitric oxide production. Nitric oxide helps in skin wound healing.(4) Pomegranates are also hailed to help prevent skin cancer.(5)


The letters ORAC stand for Oxygen Radical Absorbance Capacity. This means colorful fruits and veggies have antioxidant ability to fight free radicals. Blueberries, and raspberries are berries brilliantly rich in color, are found to be loaded in antioxidants, neutralize free radicals, and slow the aging process.



Cilantro is also known as Coriandrum sativum. It’s not only a superfood, it helps to boost our beauty. This means it’s found beneficial for digestion, helpful as a blood purifier, and can improve sleep.(6)


Spinach is found to be high in phytonutrients. But, did you know many phytonutrients have shown promise as photo-protectants? Because spinach is rich in vitamin E and bioflavonoids, protects our skin, and boost collagen levels, it makes a great skin healthy food. PLUS…Not only is spinach good for our skin, it’s good for our eyes, our brain and our bones!


Half of Sulfur in the body is found in the skin, nails, muscles and bones.

Pineapples are rich in Sulfur and readily available to eat daily. Lack of sulfur is linked to wrinkles, poor circulation, weak hair and nails.

Broccoli and Cauliflower

These cruciferous vegetables are rich in flavonoids and have antiviral and antibacterial properties.(7) They contain fiber and Sulfur and help cleanse belly fat.

Raw Almonds

Raw almonds are a good source of Vitamin E and flavonoids. Interventional studies consistently show the beneficial effects of almonds on oxidative stress, inflammation, and vascular reactivity. Almond oil has been used to rejuvenate and smooth complexion and skin tone.(8)


Avocados have antioxidant and DNA protective effects and fight premature aging. They have anti-inflammatory properties, keep blood sugar levels at bay, are loaded with fiber, and protect against heart disease and diabetes. Research suggest avocados can lower triglycerides. (9)They’re rich in magnesium, potassium, folate, B6, vitamin E, and help the body to produce glutathione levels like broccoli and cauliflower. They prove beneficial for skin health, adrenal health, cognitive function, fight oxidative stress, and can support weight control.(9) “The consumption of avocados with salads or salsa increases the bioavailability of carotenoids multi-fold, which may add to their potential health benefits.”(10)

Conclusion: I always say: “The world knows what you eat and how stressed you are by the health of your skin.” This means, “Your skin is a reflection of what goes on inside.” Implementing these foods will help your beauty to shine ‘HEALTHY’ from the inside and out.



1- http://gentleworld.org/10-health-benefits-of-pumpkin-seeds/

2- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4737824/

3- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

4- https://www.ncbi.nlm.nih.gov/pubmed/18695618

5- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4052369/

6- https://www.ncbi.nlm.nih.gov/pubmed/21988208

7- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793502/

8- https://www.ncbi.nlm.nih.gov/pubmed/20129403

9- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

10- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

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