What Do Celebrities Eat For Beautiful Skin?

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On the JJ Barnes Blog, I discover what celebrities for beautiful skin, and how easy it will be to incorporate those foods into my own diet.

Ever wondered how celebrities maintain that seemingly invincible, camera-ready glow? While access to top dermatologists and aestheticians might seem like a faraway dream, the secret to radiant skin might be closer than you think – it’s what’s on your plate!

Today, I’m diving into the world of celebrity skincare…through food! I’m learning about the surprisingly simple, delicious ingredients A-listers swear by for a healthy, vibrant complexion. Get ready to ditch the complicated routines and embrace the power of food – because beautiful skin can be as easy as your next grocery trip!

Food For Skincare

What you eat significantly affects your skin’s overall health and appearance. Consuming a diet high in processed foods, sugary snacks, and unhealthy fats can hurt your skin’s appearance. These foods can contribute to inflammation in the body, which may manifest as acne, redness, or dull skin. Additionally, diets lacking essential nutrients like vitamins A, C, and E and omega-3 fatty acids can result in skin issues such as dryness, wrinkles, and uneven tone. 

By prioritising a diet focused on whole, nutrient-dense foods, you can support your skin’s health from the inside out, leading to a more youthful and radiant complexion. With all this in mind, skincare experts at Supplement Doctor sent over a list of food celebrities eat for beautiful skin, and I’ve explored them further and how they help.

What Do Celebrities Eat For Beautiful Skin?

Meghan Markle Eats Nuts

Nuts are super-rich in various vitamins, minerals, and antioxidants and are the go-to snack for many celebrities, including Meghan Markle.

According to an interview with Delish in 2016, the Duchess of Sussex confessed to eating whole almonds and gluten-free foods to get healthy glowing skin during her role in Suits. Almonds are a great source of vitamin E, which can help to protect your skin from UV rays, retain moisture, and repair skin tissue.   

A study by researchers at the University of California, Davis (UC Davis) looked at the effects of almonds on skin health. It found that the daily eating of almonds may help reduce the severity of facial wrinkles in post-menopausal women. 

• Vitamin E Extravaganza: Almonds are a champion source of vitamin E, often dubbed the “skin vitamin.” This antioxidant powerhouse combats free radicals, those pesky molecules that damage skin cells and contribute to wrinkles and dullness. A handful of almonds provides a significant portion of your daily recommended vitamin E intake, promoting healthy skin cell function and a youthful glow.
• Moisture Magic: Dry, flaky skin? Almonds come to the rescue! They contain healthy fats, including monounsaturated fats, which help your skin retain moisture. This translates to a plump, hydrated appearance that keeps wrinkles and fine lines at bay.
• Zinc Power: Zinc plays a crucial role in skin health. It supports wound healing, protects against sun damage, and even helps combat acne. Almonds are a great source of zinc, giving your skin the internal support it needs to stay healthy and radiant.
• Beyond the Basics: The benefits of almonds for skin go beyond these core nutrients. They also contain other essential vitamins and minerals like vitamin B2, copper, and magnesium, all of which contribute to overall skin health and a healthy inflammatory response.pen_spark

 Victoria Beckham Eats Fish

Kate Middleton and Victoria Beckham are known to be big fans of eating fish.

Victoria Beckham’s diet has been reported widely for eating grilled fish and vegetables daily and rarely deviating from it. Kate Middleton opts for sushi regularly, including salmon teriyaki, a fantastic source of omega-3 fatty acids, vitamins, and nutrients, which helps protect the skin from oxidative stress, leading to anti-ageing and collagen-boosting benefits.  

• Omega-3 Powerhouse: Fatty fish like salmon, mackerel, and sardines are brimming with omega-3 fatty acids. These essential fats are like superheroes for your skin. They have potent anti-inflammatory properties that help soothe irritation, redness, and even acne – perfect for those struggling with breakouts. Omega-3s also promote skin cell health and hydration, leading to a plumper, more youthful appearance.
• Vitamin E Bonanza: Just like almonds, fish is another excellent source of vitamin E, the “skin vitamin.” This antioxidant warrior fights free radicals that damage skin cells and contribute to wrinkles and dullness. A serving of fish helps you reach your daily vitamin E needs, promoting healthy skin cell regeneration and a radiant glow.
• Zinc’s Skin Shield: Zinc plays a vital role as a skin protector. It aids in wound healing, defends against sun damage, and even helps regulate oil production, potentially reducing the risk of acne breakouts. Fish, particularly shellfish like oysters and shrimp, are rich in zinc, providing your skin with the internal support it needs to stay healthy and resilient.
• Hydration Hero: Dry, flaky skin can make your complexion look dull and tired. Fish comes to the rescue again! It’s a natural source of healthy fats, which help your skin retain moisture. This translates to a plump, hydrated appearance, keeping wrinkles and fine lines at bay.

Megan Fox Eats Berries

Berries such as blueberries, strawberries and blackberries are collagen-stimulating and contain nutrients such as Vitamin C and ellagic acid, which helps provide a youthful glow and ease sun-induced UV skin pigmentation.

In a 2017 interview with Business Insider, Megan Fox’s trainer Harley Pasternak stated she starts her day with egg whites or a ‘red smoothie’ that contains seasonal berries, chai tea, protein powder and a bit of almond milk.   

• Antioxidant All-Stars: Berries are bursting with antioxidants, those powerful molecules that fight free radicals. Free radicals are like tiny vandals in your body, damaging skin cells and contributing to wrinkles, fine lines, and dullness. The antioxidants in berries neutralize these free radicals, protecting your skin from premature aging and promoting a healthy, youthful glow.
• Vitamin C Vibrancy: Vitamin C is a superstar for skin health, and berries are a fantastic source of it. Vitamin C is essential for collagen production, the building block that keeps your skin firm and elastic. A diet rich in berries helps ensure your body has the necessary vitamin C to maintain a youthful, plump appearance.
• Hydration Helpers: Dehydrated skin can look dull and tired. Berries come to the rescue! They’re a natural source of water and fiber, which help keep your skin hydrated from the inside out. This translates to a plump, dewy complexion that keeps wrinkles and fine lines at bay.
• Inflammation Fighters: Chronic inflammation can wreak havoc on your skin, leading to redness, irritation, and even acne breakouts. Berries are packed with anti-inflammatory compounds that help soothe and calm the skin, promoting a healthy, even-toned complexion.
• Berry-licious Variety: The beauty of berries is their diversity! From blueberries and raspberries to strawberries and blackberries, each variety offers a unique blend of antioxidants and nutrients. This allows you to mix and match to create a delicious and skin-loving diet.

Zendaya Drinks Green Tea

Green tea is not only great for fat burning but is full of vitamins B2 and E, which help keep the optimum levels of collagen and aid in firming a younger-looking skin structure and developing new skin cells.

Zendaya’s Starbucks order went viral on TikTok after an employee shared the actress’s order on the social media platform. The order consists of a Venti Iced Matcha Green Tea Latte with Coconut Milk.   

• Antioxidant Arsenal: Green tea is brimming with antioxidants, particularly epigallocatechin gallate (EGCG). These antioxidant warriors combat free radicals – harmful molecules that damage skin cells and contribute to wrinkles, fine lines, and dullness. By sipping green tea, you’re essentially providing your skin with a shield against premature aging, promoting a healthy, youthful appearance.
• Sun Damage Savior: Sun exposure is a major culprit behind wrinkles and hyperpigmentation. Green tea comes to the rescue! Studies suggest that the EGCG in green tea may help protect your skin from sun damage. While it’s not a replacement for sunscreen, incorporating green tea into your routine can be a valuable addition to your sun protection regimen.
• Acne Annihilator: Struggling with breakouts? Green tea might be your new best friend. Its anti-inflammatory properties can help soothe redness and irritation, while its potential to regulate oil production can benefit those with oily skin, a common contributor to acne. Drinking green tea or using topical green tea products may help calm troubled skin and promote a clearer complexion.
• Hydration Hero: Dry, dehydrated skin can look dull and lackluster. Green tea is a natural source of hydration, promoting healthy moisture levels in your skin. This translates to a plumper, more radiant appearance, keeping wrinkles and fine lines at bay.
• Beyond the Basics: Green tea offers more than just these core benefits. It also contains vitamins and minerals like vitamin B2, vitamin E, and zinc, all of which contribute to overall skin health and a healthy inflammatory response.

Kim Kardashian Eats Leafy Greens

Dark leafy greens contain high levels of chlorophyll, which helps protect your skin from premature ageing and inflammation. The darker the leafy green, the more chlorophyll it contains. Kris Jenner and Kim Kardashian have previously shown their fridges on their Instagram stories that are entirely devoted to green perishables.   

• Vitamin A for the Win: Dark leafy greens are brimming with vitamin A, a crucial nutrient for skin health. Vitamin A plays a vital role in cell turnover, which helps keep your skin looking fresh and radiant. It also promotes collagen production, the building block that keeps your skin firm and elastic. Spinach, in particular, is an excellent source of vitamin A, providing a significant portion of your daily needs in just one cup.
• Hydration Hero: Dehydrated skin can look dull and tired. Dark leafy greens come to the rescue! They’re packed with water and fiber, which help keep your skin hydrated from the inside out. This translates to a plump, dewy complexion that keeps wrinkles and fine lines at bay. Spinach, with its high water content, contributes to this hydration boost.
• Antioxidant Arsenal: While not as concentrated as berries, dark leafy greens offer a good dose of antioxidants. These powerful molecules fight free radicals, those harmful molecules that damage skin cells and contribute to wrinkles, fine lines, and dullness. By incorporating spinach and other leafy greens into your diet, you’re providing your skin with a layer of protection against premature aging and promoting a healthy, youthful appearance.
• Vitamin K for a Flawless Finish: Dark leafy greens, including spinach, are a rich source of vitamin K. While lesser-known in the world of skincare, vitamin K plays a role in blood clotting and wound healing. This can be beneficial for those who experience redness or irritation, as it may help promote faster healing and a more even-toned complexion.
• Beyond the Basics: Dark leafy greens offer more than just these core skin-loving nutrients. They’re also a good source of other vitamins and minerals like vitamin C, vitamin E, and folate, all of which contribute to overall skin health and a healthy inflammatory response.

Austin Butler Eats Dark Chocolate

Austin Butler revealed to GQ in 2022 that one of the things he couldn’t live without was dark chocolate. Dark chocolate is filled with antioxidants that help reduce dark spots on your skin and flavanol that can protect against sun damage. Since it is loaded with skin-healing nutrients, Austin Butler’s favourite treat can aid his skin in looking youthful.  

• Cocoa’s Flavanol Powerhouse: Dark chocolate, particularly varieties with a higher cocoa content (70% or above), is rich in flavanols, a type of antioxidant. These powerful molecules act like tiny shields, protecting your skin from free radicals. Free radicals are unstable molecules that damage skin cells and contribute to wrinkles, fine lines, and a dull complexion. By incorporating dark chocolate into your diet, you’re essentially providing your skin with a layer of defense against premature aging, promoting a healthy, youthful appearance.
• Sun’s Kiss, Not Sunburn: Sun exposure, while essential for vitamin D production, can also be detrimental to skin health. Here’s where dark chocolate might offer some protection. Studies suggest that consuming flavanol-rich cocoa can improve blood flow and increase skin density, potentially enhancing your skin’s natural defense against harmful UV rays. However, it’s important to remember that dark chocolate is not a substitute for sunscreen! Always wear sunscreen with SPF 30 or higher when spending time outdoors.
• Hydration Hero: Dry, flaky skin can make your complexion look dull and tired. Dark chocolate, believe it or not, can contribute to keeping your skin hydrated. While not a direct source of water, the flavanols in dark chocolate may improve blood flow, which can help deliver essential nutrients and hydration to your skin cells. This translates to a plumper, more radiant appearance, keeping wrinkles and fine lines at bay.
• Mood Magic (with a Skin Bonus): Chocolate is often associated with feelings of happiness and well-being. There’s some truth to this! Dark chocolate can promote the production of endorphins, our body’s natural feel-good chemicals. While the connection between stress and skin health is complex, reduced stress can contribute to a healthier overall appearance. So, enjoying a square of dark chocolate might not only give your skin a boost, but also elevate your mood – a win-win for your inner and outer glow!

Sources: Delish, University of California, Davis (UC Davis), Business Insider, GQ, TikTok, Instagram.

Conclusion

By incorporating these celebrity-approved foods – almonds, fish, berries, green tea, dark leafy greens, and even the occasional square of dark chocolate – you can nourish your skin from the inside out. Some of these are more achievable for me than others; I’m vegetarian so I don’t eat fish and I can’t stand the taste of green tea, but I love eating spinach and nuts. But how about you?

Remember, beautiful skin is achievable, and it all starts with making conscious choices about what you put into your body. So, stock up on these skin-loving ingredients, embrace a balanced diet, and get ready to reveal your own inner glow!