When you think of your vegan skincare routine, the first things that come to mind are probably all inside your vanity. Cleansers, moisturizers, serums, exfoliants, you name it- they’re all part of a well-rounded skincare routine. But there’s a whole lot more you can do in terms of taking care of your skin, and we’re here to tell you about how to help your skin glow from the inside out by eating your way to the perfect vegan skincare routine.
The food you eat is a key building block to healthy skin. You know that saying “you are what you eat?” Well, it’s true! Health starts on the inside, and making sure you’re eating a well-rounded, nutrient dense diet is just as important for glowing, healthy skin as choosing the right cleanser or serum is. Here at Copina Co., we believe that you’re most beautiful when you’re happy, healthy, and confident in your own skin. True beauty starts with taking care of yourself, and your food choices and daily habits are a great place to start!
We’re here to break down how to embark on an edible vegan skincare routine for you whether you’re a vegan skincare guru, farmer’s market fan, or even just starting out on your health journey. We’re going to focus on four groups of foods that are said to have major health benefits for your skin: anti-inflammatory foods, antioxidant rich foods, vitamin & mineral rich foods, and healthy fats. Read on to learn how to eat your way to glowing skin!
Foods that are considered anti-inflammatory can help the body to fight inflammation and may help prevent infection and injury. Anti-inflammatory foods can be helpful when dealing with skin conditions like acne or rosacea, since many skin issues stem from inflammation. Inflammation can result from lack of sleep, a diet high in processed foods and sugar, illness, infection, and stress.* Here are a few foods are said to help fight inflammation:
- Turmeric contains curcumin, which research shows is a powerful anti-inflammatory nutrient. Curcumin is activated by piperine, a nutrient from black pepper that makes curcumin more bioavailable, meaning easier for the body to absorb and use effectively.*
- Naturally anti-inflammatory and rich in antioxidants which may help reduce oxidative stress, which is the result of having an excess amount of free radicals in the body.* Ginger is also a great natural remedy for indigestion and nausea.
Antioxidant Rich Foods
Antioxidants are molecules that neutralize free radicals within the body. Free radicals are compounds that can cause harm if levels are too high in the body. High levels of free radicals have been linked to certain illnesses. While your body has its own antioxidant defense against free radicals, consuming antioxidants through food can be beneficial.* Many healthy foods are quite high in antioxidants- here are a few of our favorites.
- Matcha powder is one of the most antioxidant-rich foods available, with 14 times more antioxidants than steeped green tea. Matcha is also rich in L-Theanine, an amino acid that works to promote brain function, concentration, and sense of calm.* Our Matcha Plant-Based Collagen Boost Blend contains vibrant, high-quality matcha powder sourced from Japan.
- Cacao is one of the richest sources of polyphenols, which have been linked to numerous health benefits, including reduced inflammation and stable blood sugar levels. Our Cacao Calm Plant-Based Collagen Boost blend uses organic cacao powder for a delicious natural boost.
- These fungi contain phenols and other antioxidants that may provide anti-inflammatory protection. We use organic tremella mushroom extract in our Plant-Based Collagen Boost Blends.
- Berries contain antioxidants known as anthocyanins. These compounds may work to reduce inflammation, boost immunity, and reduce your risk of heart disease.*
Vitamin and Mineral Rich Foods
Most fruits and vegetables are naturally rich in vitamins and minerals. Experts say vitamins and minerals help your body to function optimally by supporting its natural processes including immune function, growth and development, as well as cell and organ function.* Since skin is the body’s largest organ, vitamins and minerals are essential to a well-rounded vegan skincare routine. Eating a variety of fruits and vegetables can help ensure you are getting a wide range of vitamins and minerals in your diet.These foods are particularly rich in vitamins and minerals to support your skin’s health:
- Leafy Greens
- Green leafy vegetables like spinach and kale are naturally rich in vitamin K and fiber that healthy gut bacteria eat to create fatty acid chains.
- Naturally high in silica, which is an important structural mineral for hair, skin, and nails. Silica may help with collagen synthesis and activation of hydroxylating enzymes, improving skin strength and elasticity.* Bamboo is composed of nearly 70% silica, making it one of the richest and most sustainable sources available, which is why we use it in all of our Plant-Based Collagen boost blends.*
- Citrus is a great natural source of Vitamin C, which is an important vitamin for collagen synthesis and storage.* Orange foods like carrots, oranges and sweet potatoes are also rich in carotenoids, which are powerful antioxidants.*
- Apples are rich in fiber and B-complex vitamins. They also contain quercetin, a powerful antioxidant that has been shown to help balance out inflammation levels.* Make sure you eat the peel, as most of the vitamins are contained within it.
Don’t fear the healthy fats! Essential fatty acids are necessary for the absorption of fat-soluble vitamins A, D, E, and K and help with hormone production.* They basically help your body to absorb and process all the beneficial nutrients of the foods you eat. Experts such as Dr. Mark Hyman and Dr. Will Cole suggest incorporating healthy fats like unsaturated and omega-3 fatty acids into your diet. Omega-3 fatty acids in particular help provide building blocks for healthy skin cell function and new collagen production to keep the skin foundation strong and wrinkle free.* That makes them the perfect addition to your edible vegan skincare routine! Here are a few foods that can help get you started:
- This creamy fruit is naturally abundant in monounsaturated fat. Avocado is also a great source of omega-3 fatty acids, which are vital for optimal skin barrier function and helps to seal in hydration.*
- Nuts and Seeds
- Seeds like chia, sunflower seeds, pumpkin, flax, and hemp are nutrient-dense and can be a good source of amino acids, which are the natural building blocks of collagen. Chia and flax are natural sources of protein and omega-3 fatty acids, too. Fatty acids have been shown to improve skin’s barrier function, inhibit UV-induced inflammation and hyperpigmentation, and accelerate skin wound healing.* This makes them vegan skincare superfoods!
- Both coconut oil and coconut milk are rich sources of healthy fats in the form of medium-chain-triglycerides (MCTs), which your body can absorb quickly to use for energy.* Coconut milk is in the base of all of our Plant-Based Collagen Boost Blends to make them extra creamy and provide healthy fats for glowing skin.*
All of these foods are a win for your skin! Beauty is so much more than skin-deep, which is why we think it’s important to go beyond the surface level and pay attention to what we put inside our bodies. Glowing skin starts from within and this edible vegan skincare routine is a great place to start! Taking time to prioritize your nutrition is an amazing way to implement self-care and be nice to yourself.