when it comes to skin, what you put in your body is just as important as what you put on it!

we wanted to understand a little bit more about the connection between nutrition and skin health, so we interviewed organicgirl lover, certified physician assistant and skin expert Xochitl Renteln, PA-C for her professional opinion and some quick skin tips!

why is skin health important for overall health?

skin health is often a reflection of your overall health! skin health definitely starts from within. additionally, healthy skin is important for your mental health and overall confidence.

which foods are a must for healthy skin?

avocados – contain healthy fats, vitamin C, vitamin E, and other skin-boosting antioxidants and minerals

leafy greens – contain skin-protecting antioxidants such as vitamin A and vitamin K, minerals such as zinc, and are super hydrating due to the high content of water

nuts – chocked-full of omega-3 and omega-6 essential fatty acids, antioxidants like vitamin E, and zinc, which are all important to skin health

fatty fish (salmon, sardines, anchovies, mackerel) – good sources of anti-inflammatory omega-3 fatty acids, protein, vitamin D and zinc

yellow and orange fruits and vegetables – amazing sources of skin-brightening and strengthening vitamins A, C and E

mangoes are naturally high in vitamin C and vitamin A, both essential for healthy skin.

what are three things the average person can start doing today to take better care of their skin?

1. wear SPF every single day, even when indoors (and reapply!).

2. manage stress – get enough sleep, exercise regularly, practice stress reduction techniques, and do things that bring you joy!

3. eat a balanced, health and nutrient-dense diet, low in refined sugars and processed foods.

which are your favorite organicgirl recipes for skin health and why?

holy cow, this was so hard to choose – so many yummy options! thanks for the inspo.

little gem fattoush salad is a personal fav – simple, tasty and full of leafy greens chocked full of antioxidants.

roasted pear, walnut, and bleu cheese salad – walnuts are high in omega-3 and omega-6 fatty acids, which reduce inflammation, and zinc, an important factor in skin barrier function. also high in vitamin E and selenium, which are great for skin health.

tofu and mango spring rolls – mangoes are naturally high in vitamin C and vitamin A, both essential for healthy skin.

thanks for the 411, Xochitl! check out her Instagram @xo.healthy for skincare and health tips and @facileskin for the dermatology spa where she provides care.