Maximize Your Skin's Health from the Inside Out

7 Superfoods that Help You Have a Glowing Complexion


Our skin is the largest organ of the entire body. It protects us, helps us create vitamins essential to our well being, and is one of the most important means of eliminating toxins from the body. We value the state of our skin because it’s the first thing people see, it’s an impression, representation, and a reflection of our innermost being and our lifelong journey. It’s “the Self” on display, so it’s extremely important how we take care of it. 

This is not to say how we look is the most important factor in how we present ourselves. Make-up or not, the integumentary system is still a functioning and equally important organ like any other in the body. 

One of the top misconceptions regarding skincare is the idea that the best results we can achieve with our skin will come from expensive beauty products. We spend thousands of  dollars on products every year, buying into the hype of K beauty or the latest serum from Sephora, wondering really, “Is this going to finally change my skin?” 

While what we use on our skin is wildly important in achieving desired physical results, a lot of what our skin presents is reflective of what is going on deep inside. 

“You are what you eat” is applicable here. The thing is, the way our skin is managed is primarily from the inside out. What you eat (and how well you absorb it), how much water you drink, how much you sweat, how your hormones are regulated, how your other organs are functioning, all add up to create the health of your skin. Making sure you are taking care of your skin on the inside first, as well as using natural skin care products filled with nutritious oils and antioxidants, is the key to optimal skin health.

Here are several foods that are crucial in helping you realize your utmost skin potential:

1. Berries!

Blueberries, strawberries, goji berries, raspberries, acai berries, and blackberries, are all just examples of what delicious sweetness can help your skin. These little fruits are antioxidant powerhouses, and they help your cells regulate their anti-aging functioning at their maximum potential. Berries are also often high in Vitamin C and Vitamin K, which help with proper collagen production which is very important is maintaining youthful, supple skin, and also help keep your heart and blood vessels healthy. 

2. Fatty Fish

More specifically- salmon, mackerel, sardines, and herring, all contain high amounts of Omega-3, the acid important in cardiovascular health. This contributes to reduced inflammation in the body, healthier circulation (which skin highly needs). The oils of these fish help to contribute to more soft and moisture-rich skin. Specifically fatty fish also have high levels of Vitamin E, also a potent antioxidant and protector against pollutants, inside and out. 

3. Avocado

Yes, feel free to order that extra guacamole! Avocado is full of delicious fatty acids and phytochemicals that are soothing for inflamed organs and skin – this is essential in helping to regulate acne. Avocados are also high in Vitamin E, A, K, and B, a well as several minerals that help to regulate hormone and digestive function. Don’t forget, avocado is a fruit, without much sugar! It’s perfectly healthy to eat lots of avocados.

4. Water, and lots of it!

The level of hydration our bodies maintain shows in the appearance of your skin. To ensure proper hydration and glowing skin from within, use this handy rule: divide your body weight in half and that is the number of ounces you should drink in a day. For example, if you weight 140 lbs, 140/2= 70 ounces of water daily. I recommend also adding fruits or veggies to your water, as the electrolytes help to regulate your hydration and glucose levels. Things like lemon, lime, ginger, strawberries, blueberries, cucumber, mint, or basil are recommended to spruce up a boring glass of H20. 

5. Sweet Potatoes

Sweet potatoes are one of the secrets of a balanced diet and healthy skin. They are full of beta-carotene (carotenoids), which when transformed in the liver, synthesizes into Vitamin A, which is essential for skin health. Vitamin A maintains the suppleness and strength of the skin.

6. Green Tea

Green tea is fantastic for fighting inflammation, aiding in aging well, helping regulate blood glucose levels and acting as a powerful anti-oxidant. Green tea also contains theanine, an amino acid called L-theanine that helps to regulate stress levels and assist us in feeling good. 

7. Dark Leafy Greens

This includes spinach, broccoli, and kale, are chock full of vitamins A, C, and K, proteins, bitters, antioxidants, fiber, carotenoids, and folic acid. Raw or lightly steamed, keeping these as a regular in your diet will maintain functioning and well-regulated organ function, which will lend itself to more glowing, healthy skin. Dark leafy greens, when ingested regularly, will naturally help to balance hormones, which can also assist in the reduction or elimination of acne as well. 

Not only can you eat these power-packed foods, but you can also use them directly on your skin as well!

Dr. Marissa’s Skin Brightening and Nourishing Masque:


Maximize Your Skin's Health from the Inside Out
  • ½ an avocado

  • ½ a lemon squeezed

  • 2 tsp of honey

  • 1 oz. cooled Green Tea


  1. Mix all ingredients in a small bowl, and apply to the face.

  2. Leave on for approximately 15 minutes, preferably while you shower so the steam can help open your pores.

  3. Wipe off with a clean cloth or with your hands. No need to moisturize! But be careful for the next 48 hours in the sun – please use sunscreen to avoid any issues with pigmentation after having lemon juice on the skin.*

If you are eating well and investing in sustainable skincare, but still having issues with your skin, it is best to make an appointment with your Naturopathic Doctor and have your labs and lifestyle checked. Sometimes, no matter how many problems we attempt to solve at home, there are deeper, underlying issues that may require specific supplements to assist in further detoxification and balancing.

With love,

Dr. Marissa

FDA Compliance

The information on this blog and website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure, or prevent any illness or disease. This information is distributed for educational purposes only. Please consult with your Naturopathic Doctor before acting on any material presented on this blog and website, especially if you are pregnant, nursing, taking medication, or have any medical conditions which require medical supervision.