On top of poor gut health, liver toxicity and hormonal imbalances, nutrient deficiencies are often an underlying factor of acne for my clients in The Clear Skin Solution. While it depends on the type of acne, some of the deficiencies I regularly see are in:

• Essential fatty acids
• Vitamins A, C, D, E and K
• Zinc and Selenium

But for this blog, I’m going to focus on the importance of protein, which is another really common nutrient deficiency in acne sufferers.

In fact, one study found that half of acne sufferers have a severe protein deficiency (less than 30 g/day).

That’s one of the reasons why I created this Pineapple Chicken Skillet with all the tropical vibes.

Before I get to the recipe, though, we need to go over the importance of protein for the whole body and especially for healthy skin.

Protein for glowing skin

Protein is a macronutrient that breaks down into amino acids in the body. It plays a number of roles such as transporting nutrients, supplying energy and protecting the immune system, among others.

In relation to healthy skin, protein is one of the building blocks of skin tissue. For example, collagen and keratin are two types of proteins that provide structure to our skin (as well as your hair and nails). Protein has two amino acids called L-lysine and L-proline that help produce collagen, too.

So it makes sense that a sufficient amount of this macronutrient is vital for glowing skin.

Why is protein so important?

A protein deficiency, however, may be one of the reasons for skin issues like acne, eczema and rosacea.

Here’s why.

Protein functions can be rated on a scale of 1 to 10, with 10 being critical and 1 being not as important. The critical roles of protein on the higher end of the scale may include forming antibodies to fight infections and transporting nutrients throughout the body (i.e. hemoglobin protein transports oxygen). While the less critical roles of protein on the lower end of the scale may include supporting healthy skin, hair and nails.

When you consume enough of this macronutrient, your body has the protein it needs to perform all of its functions. But when you are deficient in protein, your body will steal the protein it needs from other parts that are not as vital for living.

This means that if you have a protein deficiency, your body may take the protein away from supporting your skin in order to have enough to support your immune system instead, for example.

That may be one of the many reasons why you have acne or dry, flaky skin.

If you have skin issues and suspect that you are lacking protein or any other nutrient, it’s crucial to work with a professional such as one of our acne experts in The Clear Skin Solution who can help you identify and replenish deficiencies.

What is the best source of protein?

When it comes to choosing the best type of protein, it depends on a number of things like allergies, morals or simply preferences.

It’s also important to remember that not all sources of protein are the same. Protein from animal products are considered “complete proteins,” which means they contain all nine essential amino acids. Whereas plant sources of protein are called “incomplete proteins,” because they don’t contain all of the essential amino acids. 

The chicken thighs in this Pineapple Chicken Skillet is an example of a complete protein.

Another thing to consider is the source of the protein. For chicken, the best source is certified organic and pasture-raised if it’s within your budget. This ensures that the chicken was given at least 108 square feet and consumed some feed and lots of grass, bugs, worms and anything else it could find in the dirt. Certified organic means the chicken was not raised with synthetic pesticides or fertilizers, sewage sludge, genetically modified organisms, ionizing radiation and growth hormones.

For a thorough breakdown of all of these different food label terms, check out this blog.

High-protein recipes

Now that you know how important adequate protein is for healthy skin, try out this Pineapple Chicken Skillet.

After you finish that, take a look at some of my other high-protein recipes:

Animal sources:

• Almond Crusted Paleo Chicken Balls
• Gluten and Dairy-Free Baked Chicken Parmesan
• Hearty Breakfast Bowl
• Herb and Sausage-Stuffed Mushrooms
• The Perfect Paleo Burger
• Healthy Ginger Beef Stir-Fry
• Healthy Beef Chili

Plant sources:

• Chia Seed Pudding with Honey Pecans
• Chocolate Protein Smoothie Bowl
• Fresh and Easy Rainbow Quinoa Salad
• Maple Balsamic Tempeh Bites
• Roasted Tempeh and Root Vegetable Buddha Bowl
• Pumpkin Pie Parfait
• Crunchy Roasted Chickpeas

Skillet Pineapple Chicken

Adequate protein is key for overall health and for glowing skin. Try this protein-rich Pineapple Chicken Skillet with all the tropical vibes.

Print Recipe Pin Recipe

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 8 chicken thighs

Author: Katie Stewart

Ingredients

For the chicken:

• 8 organic chicken thighs
• 2 tbsp dijon mustard
• 1 tbsp spice blend
• Avocado oil for sauteing
• ½ cored pineapple chopped
• 2 tbsp fresh chives finely chopped

For the spice blend:

• 1 tsp smoked paprika
• 1 tsp turmeric powder
• 1 tsp garlic powder
• 1 tsp ginger powder
• 1 tsp pink salt

For the sauce:

• 1/3 cup pineapple juice
• 1/3 cup vegan mayo or coconut milk I used soy-free vegenaise
• ¼ cup wheat-free tamari
• 2 tbsp honey

Instructions

• Mix the ingredients for the spice blend in a small bowl. Set aside.
• Heat avocado oil in a large skillet over medium heat.
• Place chicken thighs in the hot skillet. Sprinkle both sides of the chicken thighs with desired amount of seasoning. Reserve some for the pineapple.
• Cook the chicken for 10 minutes, flipping occasionally.
• Brush each side of the chicken with dijon mustard.
• Cook for another 10 minutes, or until the chicken is cooked through.
• While the chicken is cooking, mix all the ingredients for the sauce in a bowl. Set aside.
• Once chicken is cooked, remove from the pan and set aside to rest.
• Pour the sauce into the same skillet and use a spatula to scrape the crunchy bits off the bottom.
• Bring to a gentle boil over medium high heat. Stirring constantly, cook the sauce until it reduces by a 1/3.
• Pour sauce over the chicken.
• Add pineapple to the same skillet and sprinkle with desired amount of spice blend (reserve any remaining spice for future recipes). Cook for 3-4 minutes.
• Top chicken with warmed pineapple and sprinkle with chives.
• Serve immediately.