According to nutritionist Dawn Jackson Blatner, adding salmon, chicken breast, dark green leafy vegetables, and yogurt to dinner can help improve skin radiance and health.
Evening is not only a time for the body to rest, but also a golden hour for skin regeneration and repair. According to nutritionist Dawn Jackson Blatner, choosing the right foods for dinner can support collagen production, balance hormones, and improve the skin's natural moisture.
Protein-rich foods
Foods rich in collagen and high-quality protein, such as salmon, mackerel, chicken breast, and eggs, provide essential amino acids for skin cell regeneration at night. Fatty fish, in particular, are rich in omega-3s, which reduce inflammation and support brighter, more elastic skin.
Dark green leafy vegetables
Dark green leafy vegetables like spinach, broccoli, and kale are rich in vitamins A and C and antioxidants. These are important nutrients that help neutralize free radicals, limit premature aging, and support the natural production of collagen as the body enters its nighttime repair cycle.
Low-sugar fruits
Low-sugar fruits like kiwi, blueberries, and strawberries are also recommended for a light dinner. The vitamin C in these fruits helps even out skin tone and promotes collagen synthesis, slowing down the aging process. Experts advise eating them in moderation to avoid a spike in blood sugar before bedtime.
Nuts
Nuts like almonds, walnuts, and chia seeds provide vitamin E and healthy fats, which help strengthen the skin's protective barrier and maintain moisture. A small serving in the evening can contribute to smoother, softer skin the next morning.
Fermented foods
Fermented foods like plain yogurt and kefir help balance the gut microbiome. According to Dawn Jackson Blatner, gut health is closely linked to skin inflammation, acne, and skin radiance. A healthy digestive system contributes to improved skin from the inside out.
Foods rich in magnesium
Finally, magnesium-rich foods like bananas, oatmeal, or high-cocoa dark chocolate help relax the nerves and improve sleep quality. Deep and sufficient sleep is crucial for skin recovery and reducing dark circles and dullness.
Experts recommend that dinner should be eaten at least two to three hours before bedtime, preferably simple, and with limited oil, fat, and refined sugar to optimize skin regeneration overnight.
| Dawn Jackson Blatner, born in 1976, is an American nutritionist and author. She holds a Bachelor of Science degree in Nutrition from Purdue University and is a licensed registered dietitian (RDN). Blatner was formerly a spokesperson for the Academy of Nutrition and Dietetics and the author of the bestselling book The Flexitarian Diet . She frequently appears on television programs such as Good Morning America , sharing her diet rich in antioxidants, plant-based foods, and nutritional strategies to support beautiful skin and natural anti-aging. |