As we age (thankfully!), taking care of our skin becomes increasingly important. At Fat of the Land, our 360 approach will always involve nourishing your body with local and seasonal real foods, organic forms of trace minerals and traditional animal foods. Illuminating the body’s innate wisdom through complete nourishment and lifestyle optimisation. We are firm believers that your best skin ever starts in the kitchen.

One way to support mature skin is by addressing any macro or micronutrient deficiency. In this blog post, we will explore five key nutrient-dense foods that will help nourish your skin at any age.

Selenium: The Most Powerful Antioxidant

Selenium plays a critical role in maintaining healthy skin and combating the signs of aging (age spots are a sign of oxidation in the skin’s lipid layer). This powerful mineral acts as an antioxidant, protecting your skin from oxidative stress and promoting a youthful appearance. Before we begin, let’s quickly establish the fact that Brazil nuts are NOT a reliable source of selenium (slide into our DMs if you want to know why). Some reliable sources of selenium come from pasture-raised beef, pasture-raised chicken, wild seafood and eggs. If you would rather supplement, we recommend taking 5x SelenoExcell capsules daily.

Fatty Acids: Essential for Skin Health

Want smooth, bouncy skin, naturally? You need essential fatty acids. Essential fatty acid deficiency (EFAD) significantly affects skin function and appearance. EFAD is characterised by hyperproliferation of the epidermis, dermatitis, and increased transepidermal water loss (TEWL). Fine lines can come from dehydration (lack of fats, electrolytes and structured water). To improve the integrity and barrier function of the skin, consume healthy animal fats to help moisturise the skin from within, reduce inflammation, and improve textured skin. You can start by cooking with beef tallow, lard, duck fat, butter, and olive oil. Eat foods rich in fatty acids, such as cold-water fatty fish (herring, mackerel, salmon and sardines).

Copper: Maintaining Skin Elasticity

Copper is a vital mineral that plays a crucial role in different physiological normal processes in basically all human tissues. In the skin, copper is involved in the synthesis and stabilization of extracellular matrix skin proteins. This matrix is responsible for maintaining the structural integrity and elasticity of the skin. Therefore, a deficiency in copper (and collagen) can lead to sagging skin and wrinkles. To boost your copper levels and maintain skin elasticity and firmness, consume liver, oysters, shellfish, red meat, bacon, oxtail stews, bone broth, bone marrow, and beef shanks. If you prefer an alternative, you can also find copper supplements available in the form of liver or oyster capsules.

Calcium-Rich Foods: Refined Pores

Having finer pores can contribute to a more youthful appearance. Including calcium-rich foods in your diet can help create finer pores on your face. Consider incorporating bone broths, wild or canned sardines/salmon (with bones), and raw dairy (if you can’t tolerate dairy from a cow, look into raw A2 dairy or raw sheep milk, etc.) to increase your calcium intake.

Vitamin A (Retinol): Increasing Collagen Production

Boosting your Vitamin A (Retinol) levels will help upregulate genes involved in collagen production. Foods rich in Retinol include liver, liver oils, egg yolks, beef, butter, chicken skin, and cheese. Adding these foods to your diet can contribute to a more youthful and vibrant complexion.

Incorporating these five types of nutrient-rich foods into your diet can have significant benefits for supporting mature skin from within. There is an abundance of allies on the journey of wellness. And our tallow skincare products serve as just that: not solutions, but allies... companions. They welcome you home to yourself in ways that deeply nourish, nurture, support and harmonise. But the foundational pillars of health? Of wellness? Those reside in good sleep, full-spectrum sunlight, whole food nourishment, mineral-rich hydration, daily movement, and being in nature. And no supplements or serums can replace these vital aspects—vital rituals—for health. True vibrancy rests in our commitment to showing up for ourselves in a capacity that can never be found in a bottle or balm. ✌️

For my TL;DR fam—I gotcha:

• There is nothing inherently wrong with aging. But we can age gracefully when we are well-nourished.
• Healthy animal fats is really good for you. Eat lots of it and apply it on your skin.
• Try to get it straight from the food source as much as possible. Supplements second.
• Only cook with beef tallow, lard, duck fat, butter, olive oil.
• Eat more pasture-raised meat, wild seafood, eggs, raw liver/liver supplements, bone broth, oysters, raw dairy from grass-fed cows.
• Be kind to yourself. You’re doing your absolute best. ♡