Going Skin Deep With Mackenthun’s Fine Foods

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Add healthy nutrition into beauty regimens.

If beauty truly comes from within, it makes perfect sense to include healthy food choices into one’s beauty regimen. Creams, injectables, serums and all the other items in the skincare toolkit can only do so much. For ways to begin the journey to better skin by way of the kitchen, we turned to Lake Minnetonka Magazine regular contributor Andrew Akhaphong, M.S., R.D., L.D. and registered dietitian at Mackenthun’s Fine Foods.

“Our skin is a living tissue, and like the rest of our body, it needs proper nourishment to stay healthy and radiant,” Akhaphong says. “Research suggests that supporting skin health involves eating foods rich in nutrients, such as vitamins A, C, and E, along with zinc, omega-3 fatty acids, healthy dietary fats, antioxidants, copper, selenium and silicon.”

Consider Akhaphong’s partial list of smart food for better skin.

Akhaphong suggests avocados, packed with heart-healthy monounsaturated and polyunsaturated fats, which support balanced cholesterol levels. “When it comes to skin health, these fats contribute to the formation of the skin’s lipid layer—a protective barrier that helps retain moisture and keeps your skin looking hydrated and radiant,” he says. Tip: Prepare avocados on toast with cannellini beans and Everything Bagel seasoning; pitted and stuffed with Tuna Salad; or simply as guacamole with blue corn tortilla chips.

Bell peppers, especially red, orange and yellow varieties, Akhaphong notes, are rich in vitamin C. “While vitamin C is well known for supporting the immune system, it also plays a key role in maintaining the structural integrity of collagen, a protein that makes up an estimated 75–80 percent of our skin,” he says. “Collagen supports firmness and resilience.” Tip: Pair bell peppers with an iron-rich food like ground beef to help the body better absorb vitamin C.

Akhaphong highlights fruits and vegetables that provide a variety of these nutrients. Papaya with its vibrant red-orange color and naturally sweet flavor contains an enzyme called papain, which research suggests can help exfoliate the skin, fight acne, minimize the appearance of wrinkles and promote hydration. “Papaya is delicious diced into salads, blended into smoothies or added as a topping for yogurt,” he says. Tip: Take advantage of papaya’s papain content by combining fresh papaya with honey or lemon juice and applying it as a natural face mask to help brighten and hydrate skin.

For fruit rich in antioxidants (anthocyanins, ellagic acid and punicalagins), Akhaphong points to pomegranates. “Research suggests punicalagins help boost collagen production, ellagic acid may shield skin from sun damage and anthocyanins can reduce inflammation and stress, helping to calm redness,” he says. Tip: Sip pomegranate juice or toss the seeds into salsa to enjoy its benefits.

Pairing bell peppers and iron-rich food, including ground beef, can help the body better absorb vitamin C.

What about protein? “Proteins from foods like beef, chicken, quinoa and soy play an essential role in skin health,” Akhaphong says. “During digestion, these proteins are broken down into compounds called amino acids, which your body uses as building blocks to create skin-supporting proteins like collagen, elastin and keratin.” He notes that it is recommended to consume at least 0.8 grams of protein per kilogram of body weight daily. “However, individuals aged 65 and older should eat higher protein diets to support skin regeneration,” Akhaphong says.

Does water intake affect skin appearance? “Water helps transport essential nutrients throughout the body, including to skin tissue,” Akhaphong says. “When you’re not adequately hydrated, skin can become dry, delicate and even prone to excess oil. Remember: The skin’s lipid layer plays a key role in locking in moisture, helping maintain a smooth, youthful appearance.

Green tea (hot or iced matcha) can have anti-inflammatory and antimicrobial effects.

Do other fluids promote healthy skin? “Green tea is rich in polyphenols, compounds that have anti-inflammatory and antimicrobial effects, helping to reduce wrinkles, acne and excess oil,” Akhaphong says, noting recommendations to drink at least three cups of green tea daily for the greatest benefits. “Coconut water is rich in electrolytes, such as magnesium and potassium,” he says. “Potassium, like vitamin C, is essential for collagen production and helps the skin retain moisture. Research also suggests that magnesium can lower cortisol, the stress hormone, which may reduce acne breakouts and calm redness.”

Raw products from agriculture commodities. Cultivation and harvesting coconut

Halloween equals candy. Does eating too much sugar affect skin health? “Halloween candy can be tempting, but diets high in added sugars can negatively impact skin health,” Akhaphong says. “Added sugars can attach to the skin proteins collagen and elastin, causing the skin to sag, lose elasticity and develop wrinkles.” He notes that they can also boost skin inflammation and redness. Tip: When enjoying sweets, pair them with protein-rich foods (almonds or peanuts) or fiber-rich options (dates or raspberries) to help reduce the effects of added sugars.

This article is intended for general information only. Consult medical professionals for health and wellness advice.

Mackenthun’s Fine Foods
Instagram: @mackenthunsfinefoods