3 Foods to Love, 3 Foods to Avoid for Glowing Skin

  • We wouldn’t be able to discuss skincare in a holistic way without thinking about food
  • Here are top 3 foods to embrace and avoid for your skin health 
  • Luckily, what's good for your overall health is good for your largest organ skin too!

Here at SOFFLI, our mission is to support you in enjoying skincare as part of your overall health journey - including all aspects of mind, body and soul. And we wouldn’t be able to discuss skincare in a holistic way without thinking about the temple we live in and how to maintain it properly…this is what makes food so important!

In addition to a quality daily skincare routine with products you can trust (pst, Soffli products are clean + effective!), it’s so important to be mindful of the food you consume when it comes to glowing skin.  We’re sharing our top 3 picks for food to embrace and avoid for glowing skin that starts from within. Get ready to eat your way to healthy skin!  

3 Foods to Love

There are three super foods that I make sure to consume either on a daily or at least weekly basis.  They’re nutritious and yummy, but honestly the main reason they’ve become such constant staples in my diet is because they make my skin glow from the inside out. 

On the rare occasion I’m either traveling or on retreat and can’t get access to these foods, I feel a difference in my skin.  Sure, some of it could be mental, but I clearly do feel it.

I’ve kept you waiting long enough… these skincare super foods are:

  1. Walnuts

First, let’s talk about walnuts.  I make sure to eat 2-4 raw walnuts daily.  They’re usually the first things I’ll pop into my mouth once I’m ready to start eating for the day. 

Walnuts contain healthy omega-3 fats that help strengthen the membranes of your skin cells, locking in moisture and nutrients.  This keeps your skin plump and radiant while also keeping out toxins that can damage skin cells.  The more I eat walnuts, the more I appreciate their flavor.  I consider walnuts the complex and sophisticated nut.

  1. Avocados

With the avocado toast trend, I’m wondering if I need to convince anyone to incorporate avocados into their regular diet.  Did you know that avocados are considered ‘fatty fruit'? 

Weird, but my daughter always tells me, if there’s seeds in it, it’s a fruit! In addition to having rich amounts of good fat, avocados contain vitamin C and E which are key in supporting healthy skin (you see it all the time as key ingredients in serum). 

Avocados also have a variety of antioxidants that fight inflammation and keep your skin bouncy and radiant. I eat half an avocado almost every other day.  There are so many ways to eat this delicious fruit, but mostly out of convenience, I’ll either chop it up and throw into a salad or mash it with a tiny bit of garlic powder, pepper and salt and use it as a dip or spread over toast.  

  1. Salmon

Last but not least, salmon!  I typically eat a serving of salmon at least once or twice a week (be wary of the risks associated with eating too much fish such as mercury levels – I think twice a week is generally safe though).  Salmon contains a ton of omega-3 fats, vitamin E and zinc, which are all good for skin. Make sure to check out my super simple and healthy salmon recipe here.

3 Foods to Avoid

  1. Sugar

According to experts, cutting out sugar helps decrease inflammation in the skin that produces enzymes that break down collagen and elastin, resulting in sagginess, wrinkles and under-eye bags too.  I had heard this before, but actually seeing it work after going on a sugar -cleanse diet is what made me give up my beloved cupcakes and chocolate croissants (for the most part!).  Just after 10 days, my under-eye area looked brighter and tighter, to the degree that I didn’t really notice it as a problem area anymore.

If you have a massive sweet tooth (like me) – try getting rid of sugar in steps.  I’m one of those girls who used to rather eat a cookie than a full meal, so trust me, I can assure you it’s easier in moderation.  First, focus on cutting out candy and other refined and processed sugars - so the worst kind of sugar, the kind of sugar that comes in a bag, is filled with weird colors and can last for years.  Once you’ve confidently done this, cut out simple carbs like white bread and rice, desserts and anything else besides fruit that tastes overly sweet. 

  1. Salt

According to recent statistics from the American Heart Association, 9 out of 10 Americans consume too much sodium.  On average, American adults eat more than double the amount of sodium they should.  3,400 milligrams is the amount of sodium that the average American consumes and 1,500 milligrams or less is the American Heart Association's recommended daily allowance.

I asked Dr. Yoon about salt and its impact on skin.  Although not as bad as sugar, he cautioned that salt has been linked to eczema and other skin irritations. 

Also, since salt can cause our bodies to retain water, this often results in swollen, dehydrated and puffy looking skin.  Watch out especially around the eye area – this is never a good look and coupling salty foods with alcohol makes it even worse. In case this happens, I find that using a Soffli Detox + Hydrate Sheet Mask (straight from the fridge is better) for 15 minutes before starting my morning skincare routine helps a lot. 

The trickiest problem when it comes to salt is that it’s not so obvious which foods contain a lot of it.  Salty foods aren’t limited to junk food or snacks like chips and fries.  Many processed foods contain loads of hidden sodium — even ones with the “healthy” or “low-fat” labels.  Be wary of the frozen meals section in particular - lean cuisine is not so healthy after all.    

  1. Alcohol

Consuming alcohol, even wine, dehydrates the skin. This means your skin will likely appear less plump and dewy the next morning. If you’re genetically predisposed to rosacea, alcohol could also trigger flare-ups and cause other skin problems.  The killer for me is that drinking gives me the munchies (especially for salty savory food) and inevitably leads to a swollen and bloated face the morning after. 

It's pretty clear alcohol can wreak havoc on your skin – both directly (dehydration), and also indirectly through food cravings, associated late nights, bad sleep and making us too tired to go through our nighttime skincare rituals, etc.

Hopefully this gives you some food for thought before your next meal or snack. Generally you'll find that the food that's good for your overall body and health are also good for your largest organ skin as well!

By Minji