One Time For the Farmers’ Market Babes

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The air cools, the seasons change, and my skin shows it all. After months of an undeniable and undeclinable summer face card, plump from environmental humidity and gently tanned by kisses from the sun, fall is here and is doing it’s seasonal big one: increased dryness, sensitivity, and congestion, a devastating combo for a woman about her skincare. Fall often ramps up my appetite too—chillier months mean heartier food, and, may God bless them until next year, there are no more watermelons. Never to worry—these all go hand in hand, and to our benefit.

A beauty routine isn’t only topical—our internal environment will always manifest externally. This means the food (and non-food, hello) we consume directly affects how we look and feel. This month is the perfect time to lean into the seasonal, nutrient-rich foods that not only warm your body but strengthen and restore balance in the skin as well.

Here are seven of the best additions to your autumn menu for maximizing skin health and putting your natural glow on display.

The girls are eating…

01. Sweet Potatoes: Beta-Carotene Powerhouse

Sweet potatoes are rich in beta-carotene, a plant-based compound that the body converts into vitamin A. This nutrient helps with cell turnover, ensuring fresh, vibrant skin. Beta-carotene also acts as a natural sun protectant, reducing free radical damage from UV exposure.

• Skin benefit: Promotes a smoother complexion and rich, even tone.
• Extra nutrients: Fiber and vitamin C support the collagen production that keeps skin plump and youthful.
• Pro-tip: Boil and mash with olive oil and a bit of butter to enhance the body’s beta-carotene absorption.

02. Tinned Fish: Omega-3 Glow

You can buy fresh fish, but canned fish like mackerel, anchovies, and sardines make a quick solution to the problem of simple, nutrient-dense foods. These are all pantry staples, loaded with omega-3 fatty acids that calm inflammation, reduce redness and other signs of irritation, and lock in your skin’s hydration. These fish are also excellent sources of vitamin D, selenium, and B12—all essential for resilient and supple skin. Plus, because they’re so tiny, they’re lower in mercury and other harmful toxins than many larger fish we regularly consume.

• Skin benefit: Eat up! Skin will appear more radiant and clear, thanks to omega-3 fatty acids that fight acne-causing inflammation.
• Extra nutrients: Full of protein, essential for rebuilding skin tissue.
• Pro-tip: Choose sustainable canned fish in olive oil for a little extra serving of the fats your skin loves.

03. Green Tea and Matcha: Your Antioxidant Armor

You may have heard by now, the girls are taking a break from coffee and heading to the matcha bar. And what do you know, it’s us—we’re the girls. Green tea—especially powdered matcha—contains catechins, which are potent antioxidants that support skin repair by reducing oxidative stress on the cellular level. Matcha’s EGCG (another catechin) also helps lower bad cholesterol (LDL), leading to improved circulation and a healthy and youthful complexion. .

• Skin benefit: Slows signs of aging, reduces puffiness, and brightens the skin.
• Extra nutrients: L-theanine lowers stress, a well-known but under-considered glow saboteur.
• Pro-tip: Starting on a slow day off (Self-Care Sunday, anyone?!), replace one coffee daily with a warm matcha latte to improve skin hydration and glow.

04. Blackstrap Molasses: Mineral Magic

This nutrient-dense sweetener is rich in iron, calcium, magnesium, and potassium, minerals all essential for healthy hair, skin and nails. For women of color who may be prone to iron deficiency, blackstrap molasses’s content can provide a dietary boost.

• Skin benefit: Supports circulation for brighter, healthier complexion.
• Extra nutrients: B vitamins balance the skin’s oil production.
• Pro-tip: Stir a tablespoon of blackstrap molasses into chai tea to create a sweet and spicy beauty tonic.

05. Apples: Fall’s Skin-Perfecting Fruit

Apples are undeniably the official fruit of the fall, and they’re more than just red (or golden, whatever) and delicious. Apples are loaded with quercetin, a plant compound that helps combat UV damage, and vitamin C, which stimulates collagen. The soluble fiber in apples also supports gut health, which can make or break the clarity of your skin.

• Skin benefit: Vitamin and mineral profile supports your skin’s firmness and elasticity.
• Extra nutrients: Contains polyphenols, powerful anti-oxidants that reduce inflammation.
• Pro-tip: Leave the skin on to maximize the antioxidant boost.

06. Dark, Leafy Greens: Chlorophyll Cleanse

This year, I’m not waiting until Thanksgiving to put some collard greens on my plate. Along with spinach, kale, mustard, and Swiss chard, these greens are all fall essentials. They’re packed with chlorophyll, vitamin K, magnesium, folate, and fiber making them detoxifying and deeply nourishing. Vitamin K in particular reduces dark under-eye circles and uneven pigmentation.

• Skin benefit: Promotes an even complexion and reduces puffiness.
• Extra nutrients: Rich in plant-based iron and calcium for stronger nails and bones.
• Pro-tip: Preserve nutrients and improve their absorption by skipping the traditional hours-long simmer. Try sautéing greens in olive oil only until tender, and finish with flaky salt before serving.

07. Dark Chocolate: Beauty in a Bite

Did I, or did I not, save the best for last?! Dark chocolate containing at least 70% cacao belongs in your autumn skincare diet. It’s rich in flavanols, compounds that improve circulation, hydrate the skin and protect it against sun damage, which all play major roles in how we look and feel.

• Skin benefit: Minerals and nutrients found in dark chocolate can boost hydration and even out textural irregularities.
• Extra nutrients: Magnesium relieves stress, leading to fewer breakouts.
• Pro-tip: Treat yourself to a small square or two after dinner. You can call it dessert, a skin treatment, and a ritual of joy all in one.

… and leaving no crumbs.

See you at the market!

Being an October Libra, autumn has always been my favorite time of year. The air is crisp and the light and foliage are stunning displays of the beauty of nature. Of course, it’s also a transitional time for both the weather and our skin. By leaning into these seasonal superfoods, we’ll be feeding our skin nutrients essential maintaining hydration, resilience, and a fabulous complexion.

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