• Aynsley Fisher

Minerals, Antioxidants, Anti-Inflammatory Foods For Beautiful Skin


Beautiful skin begins with good nutrition.

It's been said that the skin is a mirror of the gut and the mind and these symptoms are divine messages from the body and it’s up to us to decode them. Food is information, a code interpreted by your gut, cells, immune system and DNA.


Most of us need more minerals and antioxidants to keep our skin radiant, reflecting an inner state of harmony. Minerals detoxify us and key minerals for the skin include zinc, sulfur and silica.


How can you tell if you are deficient in key minerals? Look in a mirror in natural light. Gently pinch the skin. If it doesn’t bounce back, your may be lacking in collagen, leading to poor elasticity. If you see redness, you may be inflamed. If you have zits, you may be zinc deficient.


Zinc— Essential to more than 300 enzymes in the body, zinc affects more than 2,000 factors controlling your DNA expression and works synergistically with vitamins to build supple skin and strong hair.


It helps the body make new collagen and remove damaged collagen, so it’s a powerful nutrient in the prevention of wrinkles, stretch marks, sun damage, inflammation (acne, rosacea), pigmentary disorders (melasma), infection (warts), and hair loss.


Sources of zinc-rich foods include: seeds (pumpkin, sunflower, sesame), nuts (cashews, pecans, macadamia, pine nuts), seaweeds, coconuts, spinach, spiraling


Sulfur—Gives your skin luster and glow


Sources of sulfur include: greens (kale, watercress, arugula), cruciferous vegetables (broccoli, Brussels sprouts), radish, clean protein (low-mercury fish like wild-caught salmon, organic and/or pastured poultry and beef), hemp seeds, bee pollen.


Antioxidants— Your skin ages faster is you don’t strike a balance between oxidation and antioxidants. That means getting vitamins A, C and E from food. Lack of vitamin C could also lead to progesterone deficiency and estrogen dominance, which can increase your risk of rosacea and autoimmune conditions.

Drink green tea— Antioxidant powerhouse due to the high concentration of catechin compounds.

Vitamin A— Carrots, spinach, dandelion

Vitamin C—Cantaloupe, oranges, grapefruit, kiwi, mango, papaya, pineapple, berries, watermelon

Vitamin E— Sunflower seeds, almonds, avocado


Silica— A crucial mineral that keeps your skin happy.

Sources include: Green beans, oats, cucumber, Romaine lettuce, young greens (baby arugula, spinach), bell peppers, mineral water.


Anti-inflammatory Fats— Avocado, coconut milk and oil, Low mercury fish (salmon, halibut, tilapia, cod and seafood), pastured meats to get amino acids glycine and proline for making collagen, bone broth.


What To Avoid— Anti-nutrient and hormone-disrupting foods which include: processed foods, sugar and artificial sweeteners, gluten, dairy, alcohol (raises level of bad estrogens contributing to rosacea, autoimmune disease and broken capillaries), nightshades( tomatoes and potatoes which may cause inflammation of skin and joints as seen in eczema and arthritis).