3 Easy Food Prep Items For Daily Skin Support, From A Dietitian
If you walk into an organic market, you’re sure to find a few products with advertised skin health benefits. Maybe it’s a ginger shot, maybe it’s collagen water, or maybe it’s broth. No matter what item you choose, there's a good chance it's going to be a bit pricey, as many pre-made wellness goodies tend to be.
But that doesn’t mean you can't replicate them at home. In fact, there’s a lengthy list of items you can prep for the week, should you want to support your complexion from within in a budget-friendly manner. To come, a registered dietitian shares three options to try.
An electrolyte & collagen beverage
“Hydration is one of the most important but often overlooked factors behind a dewy, radiant complexion,” registered dietitian Sarah Olszewski MS, RDN, CDN, tells mindbodygreen.
“Dehydration restricts water flow from the cells to the skin, while proper cellular hydration improves skin elasticity, causing skin to look plumper, show less cracks or wrinkles, and reduce the appearance of blemishes or irritation,” she adds—which is reason enough to prioritize water intake every day.
She suggests keeping an eye out for powers free from added sugar or artificial sweeteners and mixing them into a cup or two of water.
If you want to double down on skin benefits, consider pairing an electrolyte supplement with a scoop of collagen powder for the ultimate hydration and firming duo—here are a few of our favorite options for the collagen addition.
An antioxidant-rich snack
Next, a fruit salad for brighter skin. “A great snack option to boost skin health would be a fruit salad containing equal ratios of strawberries, blueberries, kiwi, mango, cantaloupe, and watermelon,” Olszewski says.
If you want to spice up your fruit salad, feel free to add some chopped fresh mint.
A vegetable medley base
Making a nutrient-dense salad or warm rice bowl can be time-consuming, mainly because of the many items to chop. However, if you prep that part beforehand, then you can toss those veggies on any salad or bowl you like throughout the week.
For skin health, you’ll want to use a combination of greens, colorful vegetables, and omega-3s. Below, find Olszewski’s must-haves:
- Mixed greens
- Shredded carrots
- Cherry tomatoes
- Olive oil
This mix goes perfectly with any protein base, be it animal protein, like chicken or fish, or plant-based protein, like tofu or tempeh. You can add a drizzle of whatever sauce you like to make it more flavorful.
After all, eating for skin health is never really all that different from prioritizing your overall health. Your skin is an organ (your largest one!) and while it may have aesthetic means, it deserves the same love and care as the rest of your organs—and that starts with good nutrition.
Pre-made skin foods can be pricey, but there are plenty of easy options to make yourself that can save you time and money. Prioritize hydration via electrolyte powders with collagen boosters, keep a fruit salad in the fridge for a sweet snack, and make a base of chopped fresh vegetables to have with your choice of protein throughout the week. For more skin-loving foods, check out this expert’s list.
Hannah Frye is the Assistant Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including skin care, women’s health, mental health, sustainability, social media trends, and more. She previously interned for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.