Did you know your skin is the largest organ in your body? A lot of skin problems can be related to food intolerances such as gluten, dairy, soy, and more. Filling your body with healthy and nutrient dense foods will really improve skin health. But skin health is not just related to your diet. According to Elimination Diet with Tom Malterrer, “lotions, creams, sunscreens, kits, air fresheners, Glade Plugins can alter immune response as well.” The skin renews itself every 28 days so here are 6 tips for healthy skin:

Eat healthy fats

We need fat for energy, healthy hair, skin, nails, vitamin absorption, and normal everyday bodily functions. Healthy fats are found in foods such as avocados, nuts, and fish. Make sure the fish is in good health. You can tell by looking at the eyes and gills. The eyes should be clear, not glazed over. The gills should be red. Fish should have a clean smell and the skin should be tight. Try these salmon balls with avocado sauce for dinner tonight.

Add protein

Too little protein can create skin inflammation in severe cases. Add proteins like beans, chia seeds, cruciferous vegetables and meats into your diet to improve skin health. Try these buffalo cauliflower bites for your next dose of protein. Cauliflower is part of the cruciferous class of vegetables which includes kale, cabbage, and Brussels sprouts. The pistachio, cranberry, oat energy balls are great too for a quick protein kick in the middle of the day!

Check your skin care products

Many skin care products are filled with a ton of ingredients your body doesn’t recognize. You can make your own face wash and body wash with just a few ingredients. If you want to add a scent, use essential oils.

Avoid food sprayed with pesticides

There are many foods that contain pesticides. According to The Dangers of GMOs with Jeffrey Smith, GMOs (genetically modified organisms) can create skin issues. It is recommended to eat organic as much as possible. If eating completely organic is not in budget, try to make it a point to get meat, dairy and the Dirty Dozen fruits and vegetables organic. The Clean Fifteen is a list of fruits and vegetables that you can get away with buying conventionally.

Get enough vitamin D

Vitamin D promotes synthesis in the skin. It is hard to get vitamin D into your body if you’re not regularly in the sun. This also becomes difficult when winter climates create overcast skies. Vitamin D deficiency can result in a softening of the bones, seasonal depression, skin issues such as eczema and psoriasis, and dementia. You can get vitamin D in foods such as salmon and sardines but the best source is sunlight. Make sure to wear sunscreen when you are in the sun. According to Live Wild with Daniel Vitalis, “it takes 48 hours to absorb the vitamin D after you’ve been in the sun so if you shower immediately after with soap, you wash that vitamin D right off.”

Decrease caffeine consumption

Are you drinking too much coffee or soda to keep you awake throughout the day? Caffeine dehydrates the body, which contributes to the aging of skin and kidneys. Try drinking one less cup of coffee or one less can of pop throughout the day and notice if your skin health improves.

Remember that each body is different. Experiment with these few tips to improve your skin health and figure out what works best for you. What are some ways you’ve found changes in your skin health?