The secret to radiant skin isn’t just in a fancy serum—it’s also in your diet and overall healthy lifestyle! Eating nutrient-dense foods, including plenty of fresh fruits and vegetables while limiting added sugars and refined carbohydrates, gives your skin the nourishment it needs to glow.
And the ultimate glow-up champion? Avocados!
This powerhouse fruit is naturally sugar-free, free from refined carbohydrates, and provide beneficial nutrients such as nearly 20 vitamins and minerals, unsaturated fats, fiber, and water—essential nutrients that support a well-balanced diet and radiant skin.
Whether you’re blending them into smoothies, spreading them on toast, or adding them to salads, avocados are a delicious way to help nourish your skin and let your inner glow shine—no highlighter needed! 😉
The Power of Food as Medicine
Your skin reflects what you eat, and a diet filled with fresh, whole foods can help maintain a healthy, youthful complexion. Nutrients like vitamins C, E, and niacin play an essential role in skin repair, hydration, and elasticity. Luckily, avocados have all three!
Per 50g serving, avocados provide:
- 4% of your Daily Value for vitamin C
- 6% of your Daily Value for vitamin E
- 6% of your Daily Value for niacin
Spring is the perfect time to refresh your diet with fresh ingredients for a healthier, glowing you! As nature blooms, so should your plate—with vibrant, nutrient-packed foods like avocados that fuel your beauty from the inside out.
Avocados and Skin Health: The Science Behind the Glow
In a clinical trial among 39 healthy, overweight women, researchers found that daily intake of one avocado for eight weeks significantly improved firmness and elasticity of forehead skin. The Avocado Nutrition Center supported the study. Although these findings are limited and more research is needed to confirm the results, the study suggests a potential role for eating avocados in aging skin health.
In a cross-sectional design study of 248 young adults, using a questionnaire, researchers found that compared with participants with no or mild acne, participants with moderate to severe acne reported a high intake of higher glycemic index foods, added sugars, total sugars, milk, saturated and trans-fatty acids and fewer serving of fish per day. Results are not generalizable to all populations. Though more evidence is needed to confirm the findings, emerging evidence suggests diet may play a role in acne. Avocados are naturally low in saturated fat and are sugar free and trans-fat free, and do not have a glycemic index value.
How to Make Avocados a Skin-Loving Staple
If you’re excited to add more avocados to your diet, think beyond guac! There are endless ways to enjoy them:
Salads & Bowls
Add sliced avocados to a colorful veggie-packed salad for a nutrient-dense meal.
Smoothies
Blend avocados with berries and greens for a creamy, skin-nourishing drink.
Tacos & Wraps
Use avocado crema as a delicious topping for your favorite dishes.
Healthy Snacking
Spread mashed avocado on whole-grain toast or pair it with fresh veggies.
But first, you gotta pick the perfect avocado for maximum freshness.
Quick avo tips!
- Ripe & Ready? If your avocado yields to gentle pressure, store it in the fridge to keep it fresh longer.
- Too Firm? Leave it at room temperature or speed up ripening by placing it in a brown paper bag with a banana or apple.
Ready to glow naturally with avocados?
Enjoy this cookbook with skin-loving recipes to help you glow from the inside out!
