Skincare isn’t just what you put on your face—it’s what you put on your plate. According to nutritionist and functional health expert Ryan Carter, radiant, youthful skin starts in the gut and is deeply connected to the nutrients you consume daily.
“Forget the expensive creams—your skin health starts from within,” Carter says in a recent Instagram post. “The right foods nourish, protect, and rejuvenate your skin from the inside out.”
From collagen-rich broths to inflammation-fighting berries, Carter shares seven powerhouse foods that work like edible skincare—fueling your body and your glow.
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1. Bone Broth
“Sip daily for glowing skin and strong joints.”
Collagen, gelatin, and amino acids found in bone broth help repair the gut lining, reduce inflammation, and support the skin’s structure from the inside out. Carter recommends it as a daily ritual for anyone wanting that elusive lit-from-within glow.
2. Beetroots
“Improves blood flow & detoxifies.”
This vibrant veggie boosts nitric oxide levels in the body, helping to enhance circulation and promote oxygen-rich blood flow to the skin. Carter suggests juicing or steaming for maximum benefits.
3. Bee Pollen
“Antioxidant powerhouse for skin radiance.”
Bee pollen is rich in vitamins, enzymes, and antioxidants that help defend skin cells from oxidative damage. Sprinkle it over smoothies or yogurt to give your skin a natural radiance boost.
4. Halibut
“Rich in selenium & omega-3s to reduce inflammation.”
Fatty fish like halibut are anti-aging gold. The omega-3 fatty acids help reduce skin redness and inflammation, while selenium supports skin elasticity and defends against free radicals. “Eat twice a week,” Carter recommends.
5. Stewed Apples
“Packed with quercetin & fiber for gut and skin detox.”
Unlike raw apples, stewed apples offer a gut-soothing compound called pectin that nourishes your microbiome—essential for clear skin. Bonus: the antioxidant quercetin (found in the skin) has anti-inflammatory benefits.
6. Blackberries
“Fights oxidative stress & premature aging.”
This humble berry is a skin-repairing all-star. Loaded with anthocyanins and vitamin C, blackberries help defend your skin from environmental stress and UV-related aging. Add to salads or your morning smoothie.
7. Pili Nuts
“Loaded with vitamin E & magnesium to calm inflammation.”
Pili nuts may not be on your radar yet, but they should be. These buttery super-nuts are packed with skin-protective vitamin E and calming magnesium, both key for fighting inflammation and maintaining a healthy skin barrier.
The Bottom Line?
“Your skin is a reflection of what you eat—nourish it wisely,” Carter says.
While topical products have their place, building your skin from the inside out with nutrient-dense, anti-inflammatory foods may be the ultimate long-term beauty hack.
So before you drop hundreds on the latest serum, consider what’s on your fork—because real beauty, it turns out, might just start in your fridge.
