Community Healthcare Network

Wellness / Nutrition

Nutrition For Healthy Skin

By CHN Nutritionist: Mavis Ren RD, CDN

The skin is the largest organ in your body. Food and healthy habits can play a big role in how your skin looks. Here are some tips for healthy and glowing skin.

  1. Remember to stay hydrated and drink at least 6-8 cups of water a day.
  2. Wear sunscreen and remember to reapply! Sunburns can cause stress on your skin. Pick a broad-spectrum sunscreen to protect you from UVA and UVB rays.
  3. Make sure you are getting enough of these vitamins to keep your skin healthy by helping with re-growth, wound healing and maintaining firmness:
  • Vitamin A—Carrots, bell peppers, broccoli, spinach, sweet potatoes, and fortified cereals
  • Vitamin C—oranges, strawberries, tomatoes, cantaloupe, mango, and red bell peppers
  • Vitamin E— sunflower seeds, almonds, hazelnuts, pine nuts, brazil nuts, turnip greens, avocado, kiwi and butternut squash
  • Zinc — fortified breakfast cereals, baked beans, chickpeas, yogurt, nonfat milk, instant oatmeal, peas, and oysters
  • Omega 3 Fatty Acid — salmon, flaxseed, chia seeds, sardines, and canola oil


Grilled Cilantro Lime Chicken:

(Makes 6 servings)                                           

You’ll need:

  • 4 medium chicken breasts, no skin or bones
  • 2 red bell peppers, diced
  • 2 tablespoons cilantro

For the Sauce:

  • 1/4 cup lime juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1 teaspoon honey
  • 1 teaspoon red chili flakes

To make:

  1. Mix the ingredients for the sauce in a small bowl. Cut chicken breast into cubes and add to the sauce. Cover the bowl and place in the fridge for 30 minutes.
  2. Put chicken cubes and bell peppers on a skewer.
  3. Grill chicken skewers for 5 minutes on each side.
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