Discover 7 science-backed foods that help reduce stress and promote glowing skin. Simple, natural wellness.

Nourish Your Mind and Skin, the Monaco Way

Life in Monaco moves fast—but wellness doesn’t have to. After busy mornings or intense workouts, I turn to natural, mood-supportive foods that help both my mind and my skin.

Stress affects not just how we feel but how we look: dull skin, breakouts, tension, and low energy often start from within. These 7 simple ingredients are part of my weekly routine for calm, balance, and a healthy glow.

1. Avocados – Healthy Fats for Skin Hydration and Hormonal Balance

Avocados are rich in omega-3 fatty acids and vitamin E—two nutrients essential for skin elasticity and natural glow. They also help regulate cortisol (the stress hormone), keeping your mood stable.

How I enjoy it: Sliced on sourdough toast, blended into smoothies, or with olive oil and lemon as a simple side.

2. Dark Chocolate – Magnesium for Mood and Skin Protection

High-quality dark chocolate (70% cacao or more) offers antioxidants and magnesium, both known for reducing stress levels and oxidative damage to the skin.

How I enjoy it: One or two squares in the afternoon with herbal tea—just enough to lift the mood without overindulgence.

3. Berries – Antioxidants for Collagen and Calm

Blueberries, strawberries, and raspberries are rich in vitamin C and antioxidants that help combat oxidative stress—both mentally and physically. They also promote collagen production for smoother, more radiant skin.

How I enjoy them: Mixed into yogurt, sprinkled on oatmeal, or eaten fresh on busy mornings.

4. Leafy Greens – Magnesium and Iron for Energy and Clarity

Spinach, arugula, and kale provide magnesium to calm the nervous system and iron to support oxygen flow in the body—helping both mental clarity and skin cell repair.

How I enjoy them: Tossed in a lemony salad, or sautéed with garlic and olive oil for a quick side dish.

5. Walnuts and Flaxseeds – Plant-Based Omega-3s for Glow and Calm

Both walnuts and flaxseeds are excellent vegetarian sources of omega-3 fatty acids. They reduce skin inflammation and help ease feelings of anxiety.

How I enjoy them: Sprinkled over yogurt, blended into smoothies, or eaten as a small handful for a midday snack.

6. Chia Seeds – Omega-3s and Hydration for Skin and Mood

Chia seeds are tiny but powerful. They’re packed with plant-based omega-3 fatty acids that help reduce inflammation and support brain function. Plus, their ability to absorb liquid makes them perfect for hydration—leaving your skin plump and your mood steady.

How I enjoy them: Stirred into overnight oats, mixed into yogurt, or soaked with almond milk and honey for a simple chia pudding.

7. Almonds – Vitamin E for Skin Glow and Calm Energy

Almonds are rich in vitamin E, an essential antioxidant for skin repair and radiance. They also provide magnesium to help reduce stress and promote calm energy throughout the day.

How I enjoy them: A small handful with green tea, sprinkled over a yogurt bowl, or blended into almond butter for a skin-loving afternoon snack.

Final Word: Beauty and Calm Start from Within

There’s no need for extreme diets or expensive powders. Eating for stress relief and glowing skin is about choosing simple, whole foods—prepared with care and enjoyed with intention.

These seven ingredients are my Monaco essentials for staying calm, balanced, and radiant—inside and out.