5 Foods To Embrace and 5 To Avoid

A nutrient-rich topical skincare routine isn’t your only path to clear, youthful skin! Our skin and our guts share a deep connection, which impacts the health of our complexion. What we eat impacts what we see in the mirror.

BEFORE your next trip to the grocery store: take a look at what to avoid and what foods you should embrace!

With grocery list in hand…

Let’s dive into the nutritional science behind these foods!

5 Foods To Embrace

1. Quality Fats

Quality fats contain specific compounds that contribute significantly to skin health. Benefits can include enhanced moisturization and protection against aging!

Olive Oil

Extra virgin olive oil (EVOO) contains phenolic compounds including hydroxytyrosol, tyrosol, and oleocanthal, which have been shown to increase fibroblast proliferation, enhance migration capacity, and increase fibronectin and α-actin expressions in human fibroblast cells. 

These effects suggest that olive oil compounds contribute to wound healing through actions related to tissue regeneration.

Olive oil's rich antioxidant content makes it particularly effective in addressing skin aging. Studies indicate that polyphenols in olive oil help stimulate collagen production, which reduces wrinkles and improves skin elasticity. These antioxidants counteract free radical damage and minimize oxidative stress-key factors in skin aging. 

And it gets EVEN better…

Olive oil’s nutrient content includes fat-soluble vitamins A, D, E, and K, all key vitamins for a healthy, radiant glow!

Avocado

An avocado a day… helps keep the wrinkles away?

Clinical trials continue to discover multiple skin benefits for regular avocado eaters.

One randomized controlled trial published in 2022 investigated the effects of daily avocado consumption on skin aging in women. After 8 weeks of consuming one avocado daily, participants showed significantly increased skin elasticity and firmness compared to the control group.

Avocados' skin benefits likely stem from their rich nutritional profile, which includes monounsaturated fatty acids, carotenoids, and phenolic compounds. Previous clinical studies had demonstrated that carotenoids help slow skin aging, which prompted the researchers to investigate avocados specifically.

Grass-fed Butter

Grass-fed butter contains concentrated antioxidants, particularly carotene, which converts in the body into compounds that combat free radical damage. This carotene also converts to Vitamin A, which powerfully promotes cell regrowth and repair—promoting turnover and rejuvenation.

Research indicates that grass-fed butter contains a healthy omega-3 to omega-6 ratio, which is particularly important for reducing inflammation in both the body and skin. Regular consumption of butter may help combat inflammatory skin conditions such as acne, breakouts, and rashes. 

Butter is also rich in Vitamin E, which improves the condition of your skin by fighting free radical damage and reducing signs of aging, including fine lines, wrinkles, dark spots, and hyperpigmentation.

Additionally, butter's probiotic content and live enzymes support gut health, which can directly enhance your radiance through the gut-skin axis.

 

2. Fermented Vegetables

Great for gut health, fermented vegetables contain beneficial bacteria and bioactive compounds that support skin health through multiple pathways, including immune modulation, inflammation reduction, and direct action on skin cells.

Kimchi

In one study of over 7000 people, subjects who consumed 85.0-158 g of kimchi daily (approximately 2-4 servings) had a 32% lower presence of atopic dermatitis compared to those who consumed minimal amounts (0-36.0 g). 

These measurable improvements likely stem from Kimchi’s probiotic content. Another study investigating the paraprobiotic effect of kimchi-derived Lactobacillus plantarum K8 found it enhanced skin moisturizing activity in human keratinocytes. 

More moisture. Clearer skin. Pass me another serving of kimchi!

Krauts

A broader perspective on fermented foods comes from a Stanford University clinical trial that found a diet rich in fermented foods enhances gut microbiome diversity and decreases molecular markers of inflammation. In this 10-week study, participants consuming fermented foods showed increased overall microbial diversity, with stronger effects from larger servings.

Importantly, the fermented food group demonstrated decreased activation of four types of immune cells and reduced levels of 19 inflammatory proteins in blood samples, including interleukin 6, which is linked to various inflammatory conditions. 

This benefit to your gut & body is ALSO crucial for your complexion, as many skin conditions start with inflammation.

 

3. Organ Meats (especially liver)

Organ meats are incredibly important…and very much lacking in most people’s diets.

Beef liver is exceptionally rich in retinol (vitamin A), which stimulates keratinocyte proliferation, enhances collagen synthesis, and reduces UV-induced DNA damage by upregulating protective enzymes. The vitamin A in liver (1,048% daily value per 100g) ALSO regulates sebum production and accelerates epidermal turnover, addressing acne and hyperkeratinization. 

Organ meats in general additionally supply B vitamins (B12, riboflavin) that support cellular repair and mitigate hyperpigmentation linked to deficiencies…

Along with zinc and copper, which inhibit acne-causing bacteria and stabilize collagen structures. 

Liver in particular provides fat-soluble vitamins E and D, which protect against photoaging and maintain skin barrier function. These nutrients act synergistically, as demonstrated in studies showing retinoids from animal sources help improve skin elasticity, reduce wrinkles, and enhance wound healing through fibroblast activation.

 

4. Cruciferous and Root Vegetables 

Finally, a little extra incentive to “eat your vegetables.” Here are two of our favorites:

Broccoli

Broccoli is a powerful ally in the fight against skin aging.

Sulforaphane, a key bioactive compound in broccoli, can mitigate the negative effects of environmental damage, reduce susceptibility to erythema (skin redness), and protect against the formation of free radicals. 

Other beneficial compounds in broccoli include lutein, which has been shown to prevent wrinkle formation caused by UVB radiation, and quercetin, which prevents collagen degradation. Kaempferol, another compound present in broccoli, has antioxidant and anti-inflammatory properties that help keep skin fresh, dewy, and youthful.

And as a semi-related fun fact: broccoli juice may be beneficial in the treatment of warts, suggesting potential antiviral properties relevant to skin health

Beetroot:

Beetroot supports skin health by improving circulation, increasing collagen synthesis, reducing inflammation, and promoting hydration.

These benefits stem from its rich vitamin profile. Beetroot contains significant amounts of vitamin C, which contributes to collagen formation and helps maintain skin firmness and elasticity. Vitamin C also lightens skin and reduces dark spots, acne scars, and uneven pigmentation by neutralizing free radicals and protecting against environmental damage.

Beetroot also provides beta-carotene (a precursor to vitamin A), which is essential for cell growth, maintenance, and skin renewal. This compound encourages the production of new skin cells, often resulting in smoother, more youthful skin. It helps the skin retain moisture and regulates sebum production, making it beneficial for multiple skin types.

Additionally, beetroot contains betalains, potent antioxidants that protect the skin from oxidative stress caused by free radicals. These compounds help prevent skin damage, reduce pigmentation, and promote a brighter, healthier complexion.

 

5. Collagen Protein

Marine Collagen is already a standout ingredient in our Gold Serum and Pearl Cleanser. But did you know you could be taking collagen as a dietary supplement, too?

Collagen protein supplements provide the body with key amino acids: glycine, proline, and lysine. 

These are FUNDAMENTAL building blocks for collagen synthesis in the skin. Scientific studies show that when these amino acids are ingested, they are absorbed and delivered to skin fibroblasts, where they stimulate the production of new collagen, elastin, and hyaluronic acid… 

Thereby improving skin elasticity, hydration, and overall structure. 

Glycine and proline are especially abundant in collagen and are critical for forming the stable triple-helix structure that gives collagen its strength, while lysine (and its derivative hydroxylysine) is essential for cross-linking collagen fibers, enhancing their resilience and elasticity. 

In layman’s terms, you can see measurable improvements in skin elasticity and a reduction in signs of aging, such as wrinkles and dryness, with the right collagen supplement!

 

5 Foods To Avoid

1. Sugar

Indulging in sweets feels great in the moment… but sugar sets the stage for breakouts and dull, aging skin. Eating lots of sugar triggers a spike in insulin, which ramps up sebum production and inflammation… two key drivers of acne.

The trouble doesn’t stop there. Sugar also accelerates the formation of advanced glycation end products (AGEs). These molecules attack collagen and elastin, the proteins that keep your skin firm and youthful, leading to sagging, wrinkles, and a loss of that healthy glow. 

Over time, high sugar intake can even make it harder for your skin to repair itself, leaving you more vulnerable to visible signs of aging. So, while those sweet treats might be tempting, your skin will be glad you skipped them.

 

2. Industrial Seed Oils

Modern diets have seen a dramatic shift toward industrial seed oils—soybean, corn, and canola—creating an alarming imbalance in our fatty acid intake. Research shows we now consume omega-6 fats at a 20:1 ratio to omega-3s…

FAR from the historical 4:1 balance our bodies evolved to expect.

This excess triggers chronic inflammation, with studies linking high omega-6 consumption to acne, eczema, and psoriasis flare-ups. These oils can inflame existing conditions and actively accelerate aging by compromising collagen integrity and skin barrier function.

When heated during cooking, seed oils generate free radicals that directly damage skin cells, promoting premature wrinkles and dullness. Fortunately, you can CHOOSE anti-inflammatory alternatives like extra virgin olive oil (beneficial for the skin, as explored above)!

 

3. Artificial Additives and Preservatives

Those mysterious ingredients with unpronounceable names aren't just harmless fillers…

Research confirms that artificial additives can manifest their effects directly on your skin, often dramatically.

Sulfites, parabens, tartrazine, and carmine top the list of common culprits. Studies show these chemicals trigger immediate reactions like hives, facial swelling, and eczema flare-ups in sensitive individuals. Even without visible reactions, these compounds may contribute to long-term inflammatory processes that compromise your skin's appearance.

What's particularly troubling is how these additives accumulate over time, creating delayed hypersensitivity that makes identifying the exact trigger challenging. Choosing whole foods with recognizable ingredients gives your skin the best chance to remain clear and radiant.

 

4. Processed Foods 

That convenient packaged snack might save you time, but your skin is paying a hefty price. Processed foods (packaged grains, ready meals, and snacks) WILL show up in your complexion.

A recent UK Biobank study found each 10% increase in ultra-processed food consumption raised psoriasis risk by 6%. The refined carbohydrates in these products trigger insulin spikes similar to sugar, promoting excess sebum production and acne development.

Processed foods are typically stripped of skin-supporting nutrients while being loaded with pro-inflammatory ingredients. This combination of high glycemic load, poor nutrient density, and inflammatory additives manifests as dull, problem-prone skin.

Trading convenience foods for whole alternatives might require more preparation, but your complexion will reflect this healthier, more nutritious choice!

 

5. Trans Fats and Hydrogenated Oils

Hidden in processed foods and baked goods, trans fats and hydrogenated oils are NOT your friend. Created through hydrogenation (transforming liquid oils into solid fats) these modified molecules have devastating consequences for skin health.

Research has established a strong link between trans fat consumption and skin inflammation. One study found excessive intake of trans fatty acids was "strongly associated with a higher risk for chronic and moderate-to-severe atopic dermatitis," independent of genetics or lifestyle.

These altered fats disrupt your skin's natural barrier function and accelerate free radical damage. They also promote glycation (the same collagen-destroying process triggered by sugar), leading to premature wrinkles and sagging.

Carefully avoiding "partially hydrogenated oils" is a small effort with big rewards for your skin's appearance.

 

Now... What's Your Skin Eating?

Your skin is like a second mouth.

Everything you put on it gets absorbed and can impact your complexion just as much as the foods you eat. 

Your diet matters… and so do the ingredients in your skincare routine. 

At Alitura, we believe your skin deserves the same nutrient-rich, “junk-food-free” care as the rest of your body. Our award-winning collection is packed with clean, powerful botanicals, minerals, and superfoods—ZERO fillers or harsh, toxic chemicals—so your skin gets only the best. 

Feed your skin what it craves (and needs), to let your healthiest glow shine from the inside out!