Foods for a healthy complexion

Your guide to nutrition for radiant skin

When it comes to achieving healthy skin, it’s not just about your beauty products (those are important, though!). Inevitably, what you put on your plate makes a significant difference. Diet and skin go hand-in-hand. And the research proves it.

Incorporating antioxidant-rich foods, probiotics, healthy fats, and hydrating veggies help protect your skin from the inside out. These powerful nutrients work like a shield, combating harmful free radicals and promoting a youthful, radiant complexion. They’re tiny—but mighty—miracle workers. Today, we’re sharing grocery basket must-haves: skin saviors and beauty boosters to eat in frequent rotation.

1. Blueberries
   When it comes to antioxidant content, blueberries pack a potent punch. Bursting with vitamins A, C, and E, these vibrant berries neutralize free radicals, reducing oxidative stress and minimizing the appearance of fine lines and wrinkles. Moreover, their anthocyanins (pigments found in plants) help improve skin elasticity. In turn, blueberries encourage a supple, plump complexion. Whip up our triple berry smoothie, nosh on our blueberry chia jam, or snack on a handful of these juicy gems with walnuts.
   
   
2. Avocado
   Avocado toast lovers, rejoice! Avocados are packed with skin-loving nutrients. Rich in vitamin E, lutein, and beta-carotene, this green fruit helps protect your skin from UV damage and maintain a youthful glow. Their healthy fats also promote skin hydration and reduce inflammation. Toss avocado into our creamy green pasta, blend it into our silky smoothe key lime pie smoothie, or enjoy with a pinch of sea salt and a dash of hot sauce.
   
   
3. Spinach
   This leafy green superhero is abundant in antioxidants like vitamin C, beta-carotene, and selenium. These all work together to protect your skin against environmental stressors. Plus, they promote collagen production! Collagen is the skin's structural protein, responsible for maintaining its firmness and elasticity. Try our green goddess asparagus soup, green butter bean hummus, or tropical green smoothie.
   
   
4. Nuts and seeds
   

   When it comes to healthy skin, nuts and seeds are the ultimate snack companions. Almonds, walnuts, chia seeds, and flaxseeds are rich sources of vitamin E and omega-3 fatty acids. All of these help retain moisture to maintain a smooth, radiant complexion. Furthermore, they’re rich in anti-inflammatory properties. In turn, nuts and seeds can soothe irritated skin and reduce redness—a go-to option if you have sensitive skin. Meal prep a batch of our cinnamon maple peanut butter or make our banana nut protein smoothie, post workout. 

5. Sweet potatoes
   These naturally sweet root veggies provide a wide array of skin benefits. Packed with beta-carotene, a powerful antioxidant that converts into vitamin A in the body, sweet potatoes help protect your skin from sun damage. They can also improve its overall texture. Vitamin A is known for promoting skin cell turnover, improving overall complexion. Whether baked, mashed, or made into fries, sweet potatoes are super versatile. Sweet potato nachos, anyone?

6. Fatty fish
   Fatty fish, like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. And this type of fat helps maintain skin moisture and reduces inflammation. Fatty fish also provide vitamin D, which supports skin cell growth and repair. We love this salmon salad for weekday lunches and this sesame salmon bowl for dinner.
   
   
7. Yogurt
   Yogurt—and other probiotic-rich foods (kefir, sauerkraut, etc.) promote gut health, which is linked to skin health! A balanced gut microbiome can reduce inflammation and improve skin conditions like acne and eczema. Try our gut-healthy vanilla fruit dip and our cumin-spiced black bean soup with lime yogurt. 

Non-toxic, safe sunscreen

As mentioned, what you put on your skin is just as important as what you’re putting in your body. With summer in full swing, don’t forget your daily SPF. These are our current faves:

For face: We love Attitude’s tinted mineral sunscreen stick. This lightweight, non-greasy sunscreen stick protects against both UVA and UVB, while leaving your skin feeling smooth and nourished. It leaves no white cast and is easy to apply!

For lips: Our go-to (year round) is Badger’s mineral sunscreen lip balm. Caring for your lips has never been easier with the goodness of cocoa, shea, and vitamin D. Not only is this chapstick clean and organic, but it’s reel-friendly too.

For body: We reach for Kinfield’s cloud cover SPF. It doesn’t get much better than this supremely blendable body sunscreen. It’s sport-ready, reef-safe, and water-resistant. It’s truly a body sunscreen like you’ve never used before.

A 3-day meal plan to protect your skin

Packed with skin-loving ingredients—including antioxidants, hydrating veggies, and healthy fats—nourishing your skin never tasted so good.

DAY 1

Breakfast:
Blueberry And Spinach Smoothie

• 1 cup fresh spinach
• 1/2 cup frozen blueberries
• 1/2 frozen banana
• 1 scoop beeya seeds
• 1 tablespoon nut butter
• 1/2 cup Greek yogurt (or coconut yogurt)
• 1 cup unsweetened milk of choice

Toss all ingredients in a blender. Blend until well-combined.

Lunch:
Grilled Veggie Quinoa Salad

• 1 cup cooked quinoa
• 1 cup mixed grilled vegetables (zucchini, bell peppers, cherry tomatoes)
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 1 scoop beeya seeds
• 1 tablespoon extra-virgin olive oil
• Juice of half a lemon

Combine all the ingredients and drizzle with olive oil and lemon juice for a nutrient-packed lunch. Optional: add rotisserie chicken or canned wild-caught tuna.

Dinner:
Baked Salmon With Avocado Salsa

• 4-6 oz. salmon fillet
• 1/2 ripe avocado, diced
• 1/4 cup diced red onion
• 1/2 cup diced cucumber
• 1 tablespoon chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste

Bake the salmon with your favorite seasonings, and prepare the avocado salsa by combining all the ingredients. Serve the salmon with the refreshing avocado salsa on top.

DAY 2

Breakfast:
Chia Seed Pudding Parfait

• 2 tablespoons chia seeds
• 2 scoops beeya seeds
• 1 cup unsweetened coconut milk
• 1/2 teaspoon vanilla extract
• Sliced strawberries and kiwi
• Handful of almonds or walnuts

Mix chia seeds, coconut milk, and vanilla extract. Let it sit in the fridge overnight. In the morning, layer the chia pudding with sliced fruits and nuts.

Lunch:
Spinach And Avocado Salad With Grilled Chicken

• 2 cups fresh spinach
• 1/2 avocado, sliced
• 1 grilled chicken breast, sliced
• 1/4 cup cherry tomatoes
• 1 tablespoon pumpkin seeds
• Balsamic vinaigrette dressing
• Slice of sourdough topped with ghee or olive oil

Toss all the ingredients together and drizzle with balsamic vinaigrette dressing. Enjoy your toast on the side!

Dinner:
Sweet Potato And Chickpea Curry

• 1 large sweet potato, peeled and diced
• 1 can chickpeas, drained and rinsed
• 1 cup chopped kale or spinach
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 teaspoon turmeric powder
• Salt and pepper to taste

Bring all ingredients to a boil, then cover and simmer for at least 30 minutes. Serve this hearty and flavorful curry over a bed of brown rice for a satisfying and skin-friendly dinner.

DAY 3

Breakfast:
Acai Bowl With Mixed Berries

• 1 packet frozen acai puree
• 1/2 cup frozen mixed berries (blueberries, raspberries, and blackberries)
• 1 small frozen ripe banana
• Unsweetened almond milk, to blend
• 1/4 cup low-sugar granola
• 1 tablespoon nut butter
• 2 scoops beeya seeds

Blend the acai puree, mixed berries, and banana until smooth. Top with granola and beeya seeds for an antioxidant-packed breakfast. Optional: add a scoop of vanilla protein powder to support blood sugar balance and satiation.

Lunch:
Mediterranean Quinoa Stuffed Peppers

• 2 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/4 cup diced red onion
• 1/4 cup crumbled feta cheese
• 1 tablespoon chopped fresh mint
• Lemon-tahini dressing (tahini, lemon juice, sea salt, a drizzle of maple syrup, and water)

Fill the halved peppers with the quinoa mixture and drizzle with lemon-tahini dressing.

Dinner:
Grilled Shrimp And Mango Salad

• 1 cup grilled shrimp
• 1 ripe mango, diced
• 2 cups mixed greens
• 1/4 cup sliced red bell pepper
• 2 tablespoons chopped cilantro
• Lime vinaigrette dressing (olive oil, lime juice, sea salt, and pepper)

Toss all the ingredients together and serve with a zesty lime vinaigrette dressing.

Our seed cycling blends can help you feel and do your best

Did you know that seed cycling can support more regular periods? The nutrients in the seeds can help gently nudge hormones into a balanced rhythm! Try it out here.