There is no face cream or treatment that is better than nourishing your skin from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support this rapid turnover. Eat the correct balance of foods and you’ll feed your skin and help keep it soft, supple and blemish-free.
Although we may try to prevent it, our skin will naturally age over time. Wrinkles and age spots are inevitable, but the aging process may be accelerated by overexposure to the sun, tanning beds, harsh soaps, chemicals and poor diet. Therefore, it is best to take a holistic approach.
Best Foods for Healthy Skin
Fatty Fish
Fish that contain high levels of fat, such as salmon, mackerel, and herring, are great for keeping skin healthy. The omega-3 fatty acids found in these fish are essential for maintaining healthy skin.
Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. A lack of these fatty acids can cause dry skin.
Omega-3 fats found in fish can reduce inflammation that can lead to acne and make your skin less sensitive to the sun’s harmful UV rays.
Fish oil supplements may help reduce inflammation and improve autoimmune conditions affecting your skin, such as psoriasis and lupus, according to some studies.
Fatty fish contains vitamin E, which is an important antioxidant for your skin.
Vitamin E is important for protecting your skin against damage from free radicals and inflammation.
Seafood is a good source of protein, which is needed for strong and healthy skin.
Lastly, fish provides zinc — a mineral vital for regulating the following:
- inflammation
- overall skin health
- the production of new skin cells
If you’re not getting enough zinc, you may have problems with your skin, including inflammation and sores that don’t heal well.
Avocados
The healthy fats in avocados are good for many things, including the skin.
You need to consume enough of these fats to keep your skin looking flexible and moisturized.
A study involving over 700 women found that a high intake of healthy fats found in avocados was associated with more supple, springy skin.
The evidence collected so far also suggests that avocados may help safeguard your skin from sun-inflicted damage. Exposure to UV rays can cause your skin to wrinkle and age prematurely.
Avocados are rich in vitamin E, an antioxidant that helps to protect skin from damage. Most Americans don’t get enough vitamin E from their diet.
When vitamin E is combined with vitamin C, it seems to be more effective.
A lack of vitamin C can lead to dry, brittle skin that is more susceptible to skin injuries. Vitamin C is necessary for healthy skin. It is needed to create collagen, which is a protein that helps keep skin strong. Without enough vitamin C, skin can become dry and brittle, and injuries are more likely to occur.
Common symptoms of vitamin C deficiency include dry, rough, scaly skin that bruises easily.
Vitamin C helps protect your skin from damage caused by the sun and environment, which can lead to aging.
For every 100 grams of avocado, you get 14% of the daily recommended value for vitamin E, and 11% for vitamin C.
Walnuts
Walnuts contain high levels of essential fatty acids, which are important for maintaining the skin’s barrier function. They also contain vitamins E and C, which are important antioxidants for the skin. Additionally, walnuts contain selenium, a mineral that is important for the health of the skin.
They’re a good source of essential fatty acids, which are fats that your body can’t make itself.
Pecans are not only high in fat, but they are also high in omega-3 and omega-6 fatty acids, making them richer than most other nuts.
If you consume too many omega-6 fats, it may trigger inflammation, including skin conditions like psoriasis.
Omega-3 fats have the opposite effect of omega-6 fats, they reduce inflammation in your body including in your skin.
A new study suggests that this imbalance may have harmful consequences. While there are plenty of omega-6 fatty acids in the Western diet, there are very few sources of omega-3 fatty acids. A new study suggests that this imbalance may have harmful consequences.
Walnuts contain a good ratio of omega-3 to omega-6 fatty acids, which may help reduce the inflammatory response to excessive omega-6.
Not only do walnuts contain omega-3 fatty acids, but they also contain other nutrients that are beneficial to your skin. These nutrients are necessary for your skin to function properly and stay healthy.
This means that one ounce of walnuts contains 8% of the recommended daily value for zinc.
Zinc is essential for your skin to function properly as a barrier, as well as for wound healing and combating both bacteria and inflammation.
Walnuts provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams).
Sunflower Seeds
In general, nuts and seeds are good sources of skin-boosting nutrients. Some specific examples include Brazil nuts, which are rich in selenium, and pumpkin seeds, which contain zinc.
Sunflower seeds are an excellent example.
One ounce of sunflower seeds contains 28 grams of vitamin E, 41% of the daily value for selenium, 14% of the daily value for zinc, and 5.5 grams of protein.
Phyto-estrogens
Phyto-estrogens are natural compounds found in plants. They have a similar structure to the female hormone oestrogen and are thought to help keep our natural hormones in balance. This is important because estrogen plays an important role in skin health, especially in supporting skin structure and minimizing skin damage.
There are different types of plant-based estrogens. Isoflavones, which are found in soy products such as tofu and tempeh, are one type. Another type, lignans, are found in the fiber of wholegrains, fruit, vegetables, and flaxseed.
Around key life stages, like midlife, it can be helpful to include soya, wholegrains, fruits, and vegetables that are high in phytoestrogens as part of a healthy diet.
Low-GI carbs
Foods that have a low glycaemic index include many breads, pasta, quinoa, barley and most beans. The glycaemic index (GI) scores carbohydrate-based foods on how slowly or quickly they breakdown in the body to glucose. To have a stead supply of energy and avoid snacking, try to eat plenty of low-GI, slow-releasing carbohydrates like beans, pulses, porridge, etc. Many breads, pasta, quinoa, barley, and most beans have a low glycaemic index.
Choose carbohydrates that have a low glycemic index to avoid damaging collagen and accelerating wrinkles.
Sweet Potatoes
Beta carotene is a nutrient found in plants.
It serves as a precursor to vitamin A, meaning it can be converted into vitamin A in your body.
Oranges, carrots, spinach, and sweet potatoes contain beta carotene.
One 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the daily value of vitamin A.
Carotenoids like beta carotene can help improve the health of your skin by protecting it from the sun’s harmful rays.
This antioxidant, when consumed, helps protect your skin cells from sun exposure by being incorporated into your skin. This may help prevent sunburn, cell death, and dry, wrinkled skin.
Beta carotene can give your skin a warm orange color, which can make you look healthier overall.
Red or Yellow Bell Peppers
Bell peppers are rich in beta carotene, which is converted into vitamin A by the body.
This means that one cup of chopped red bell pepper contains more than enough vitamin A for one day.
Citrus fruits are high in vitamin C, which is necessary for the production of collagen. Collagen is a protein that helps to keep skin firm and strong.
A single cup (149 grams) of bell peppers provides more than double the amount of the daily recommended value for vitamin C.
The study found that women who ate foods high in vitamin C were less likely to develop wrinkled and dry skin as they aged.
Broccoli
There are many vitamins and minerals in broccoli that are important for skin health, including zinc, vitamin A, and vitamin C.
This product also contains lutein, a carotenoid that has similar benefits to beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
But broccoli also contains a compound called sulforaphane, which has some potential benefits, including anti-cancer effects on some types of skin cancer.
Sulforaphane is a powerful protective agent against sun damage. It neutralizes harmful free radicals and switches on other protective systems in your body.
Sulforaphane may help protect skin from the harmful effects of UV light. In laboratory tests, it has been shown to reduce the number of skin cells killed by UV light by up to 29%. The protective effects of sulforaphane can last up to 48 hours.
The evidence suggests that sulforaphane may help to maintain the levels of collagen in your skin.
Tomatoes
Tomatoes are a great source of vitamin C and they contain all of the major carotenoids, including lycopene.
These three nutrients have been shown to protect your skin against damage from the sun, as well as potentially preventing wrinkling.
Eating tomatoes can help keep your skin healthy due to the high carotenoid content.
If you want to get the most out of carotenoid-rich foods like tomatoes, pair them with a source of fat. Fat increases your absorption of carotenoids.
Drink Six to Eight Glasses Of Water a Day
Experts recommend that we drink six to eight glasses of water a day to maintain healthy skin. All fluids count towards your daily allowance, but water is the best.
A good way to stay hydrated at work if you have an office job is to keep a big bottle of water on your desk to remind you to drink throughout the day. Herbal teas that don’t contain caffeine are also a good option. It’s also important to remember that some fruits and vegetables, like watermelon, zucchini, and cucumber, contain a lot of water and can help contribute to hydration. Another benefit of eating these types of fruits and vegetables is that the minerals they contain can help improve the rate at which your body hydrates.
Eat to Beat Common Skin Problems
Don’t Crash Diet
Continuously losing and regaining weight can cause your skin to sag, wrinkle, and form stretch marks. Additionally, crash diets often lack the essential vitamins and minerals your body needs, which will take a toll on your skin over time. Other lifestyle choices that can impact the look and feel of your skin include smoking and excessive alcohol consumption.
Does Diet Affect Acne?
As acne is commonly linked to changes in hormone levels, it is possible that fluctuating hormones can stimulate the oil-producing glands, which in turn can trigger an inflammatory response and lead to the signs of acne.
Zinc-rich foods, such as oysters, turkey, lamb, pumpkin seeds and low-fat natural yogurt, may also be beneficial. To help reduce acne, eat fewer saturated and hydrogenated fats in margarines and processed foods. Cut out junk food and sugary foods like cakes and cookies. Eat more raw veggies, whole grains, fresh fruit, and fish. Incorporate foods rich in selenium, like Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts, and whole wheat bread. Zinc-rich foods like oysters, turkey, lamb, pumpkin seeds, and low-fat plain yogurt may also be beneficial.
Does Diet Affect Psoriasis?
Psoriasis is a chronic, or long-lasting, condition that can be mild, moderate, or severe. Psoriasis is a skin condition that is characterized by red, scaly patches on the skin, most commonly on the elbows and knees. The patches are caused by the rapid turnover of cells in the outer layer of the skin. The condition can be mild, moderate, or severe, and can last for a long time.
There are several things that can cause rosacea, like sunburn, drinking alcohol, smoking, being obese, and stress. But there might also be certain foods that trigger it, which you can figure out by doing an exclusion diet.
Omega-3 fatty acids from fish oil or cold-pressed nut and seed oils are important to include in the diet. It should also be low in saturated fat and include anti-inflammatory herbs and spices such as turmeric, ginger, cumin, fennel, rosemary and garlic.
Does Diet Affect Eczema?
Eczema is a skin condition that causes the skin to be patchy red, often on the hands but it can appear anywhere on the body. One of the most common triggers of eczema is food sensitivity. Some of the foods that may cause eczema are milk, eggs, fish, cheese, nuts, and food additives. Taking omega-3 fats, zinc, and vitamin E may help reduce the symptoms of eczema.
There is no overnight miracle when it comes to your diet. It takes six weeks for new skin to emerge, so the visible benefits from dietary changes will take just as long.
The Bottom Line
What you eat can significantly affect your skin health.
The following foods are great for keeping your skin healthy:
