Can diet affect my skin?
Our skin is our body’s largest organ and a mirror to our internal health. Who doesn’t spend time and money on their skincare products trying to achieve that radiant complexion? However, it’s not just what we put on our skin that might make the difference in our skin appearing to glow and be healthy, but also what we put in our bodies.
Does saying “you are what you eat” also apply to our skin? The answer is very simply ‘yes’. A large portion of your skin’s appearance and overall health is determined by your diet. In this blog, we’ll discuss how different foods and nutrients impact our skin health, what are some common dietary skin culprits, and how to build a diet that brightens your skin and keeps it youthful.
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The Connection Between Diet and Skin Health
Diet and skin health are complex and multifaceted. There are many factors which affect your skin; from genetics to environmental exposures to your overall lifestyle. But nutrition is what makes your body able to maintain good skin, repair damage and defend itself against external aggressors.
Your diet’s nutrient content can affect skin structure and function. For example, proteins like collagen and elastin are needed because they help keep the skin firm and elastic. Fruits and vegetables contain antioxidants that prevent skin cells from getting attacked from free radicals, which can lead to premature ageing. Hydration from liquids and water-rich foods maintain the skin’s moisture balance and elasticity.
How Specific Nutrients Impact Your Skin
Here’s a closer look at some key nutrients and how they influence your skin:
Vitamin C
Vitamin C is a great antioxidant that is important for helping produce collagen, a necessary compound for proper skin elasticity. Additionally, it also works to lighten dark spots and reduces redness. Oranges, strawberries, bell peppers and broccoli are foods rich in vitamin C.
Omega-3 Fatty Acids
Omega-3 fatty acids are found in foods such as salmon, walnuts and flaxseeds, and have anti-inflammatory properties. They are the key to the skin’s lipid barrier, keeping your skin hydrated, and preventing dryness and irritation.
Vitamin A
Vitamin A is key to cell turnover which helps your skin stay smooth and even-toned. Sweet potatoes, carrots and leafy greens are all sources of beta carotene which is a precursor of vitamin A.
Zinc
Because zinc helps regulate oil production and aids in skin healing, it is especially helpful for those with acne prone skin. Zinc is present in shellfish, pumpkin seeds and legumes.
Vitamin E
The antioxidant vitamin E helps protect your skin from UV rays and free radical damage. This skin loving nutrient is found in plenty of nuts, seeds and leafy greens.
Water
Good hydration is one of the easiest ways to improve your skin’s appearance. Dehydrated skin will seem dull, has a tendency to emphasise fine lines and appear flaky.
Common Dietary Culprits of Skin Issues
Some foods nourish your skin, while others will worsen it. Let’s examine a few common dietary triggers for skin problems:
Sugar and High Glycemic Index Foods
Spiking your blood sugar levels is possible with certain kinds of foods, i.e. sugary snacks, white bread, fizzy drinks. Which results in a process called glycation where the sugar molecules bind to collagen and elastin making them harder, and less elastic. Glycation is linked to skin ageing, and it may lead to acne.
Dairy
Dairy is a good source of calcium but some people find that it can be associated with acne. Hormones in the milk may stimulate oil production or make inflammation worse.
Processed and Fried Foods
Sufferers of acne know that highly processed and fried foods often contain trans fats and inflammatory oils which can fuel acne and make your skin even more prone to redness and irritation.
Alcohol
When drunk, alcohol dehydrates the skin and dilates blood vessels causing the blood to rush to the surface, giving a flushed look and potentially causing long term damage to the skin (broken capillaries etc.).
Salt
If you have too much salt, it can cause water retention and puffiness around the eyes.
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Specific Skin Concerns and Dietary Solutions
Acne
For those with acne-prone skin, an anti-inflammatory diet including fruits, vegetables, whole grains, and omega-3 fatty acids is what you want to be focusing on. It can also help to avoid refined carbohydrates, sugar and excessive dairy.
Dry Skin
To keep the skin from becoming dry, drink a lot of water and include foods that are rich in healthy fats, such as avocados, nuts and seeds. These fats help keep the skin’s lipid barrier intact as well as hydrated.
Aging and Wrinkles
Eat your antioxidants and your vitamins to combat wrinkles and premature ageing. Include in your diet foods such as berries, leafy greens, green tea and dark chocolate (in moderation).
Eczema and Psoriasis
Eczema and psoriasis are both inflammatory conditions that can be helped by an anti-inflammatory diet. If your symptoms are manageable, foods rich in omega-3 fatty acids, as well as avoiding known triggers, like gluten or other nightshade plants (in sensitive individuals) can help.
Creating a Skin-Friendly Diet
It doesn’t have to be all or nothing to build a skin friendly diet — you’re not going to have to scrap your entire eating habits overnight. And small changes that are consistent make a big difference. Here are some tips to help you get started:
Eat a Rainbow Salad
Eat a variety of skin-loving antioxidants and nutrients by filling your plate with colourful fruits and vegetables.
Stay Hydrated
Try to drink at least 8 glasses of water a day and eat foods that are high in water content like cucumbers, watermelon and oranges.
Limit Processed Foods
Naturally reduce your intake of processed and sugary foods as they are believed to contribute to inflammation and glycation.
Incorporate Healthy Fats
You may increase the intake of omega-3 fatty acids, either by adding them to your diet or including many sources of omega-3 fatty acids like fatty fish, chia seeds, and walnuts to your daily diet.
Stay Alert to Food Sensitivities
If you are aware of food that seems to bring on skin issues like acne or rashes, try eliminating them for a few weeks at a time and see what happens.
Do you or someone you know suffer from skin concerns? Petrina answers the question, “Can diet affect my skin?“.
Conclusion
Skin health is directly impacted by diet — from hydration and elasticity to acne and anti-ageing. There is not one food or nutrient that’s a magic bullet for perfect skin, but when you consistently eat a diet packed with whole, unprocessed foods, you will begin to see positive changes on your skin over time. Other healthy habits, including regular exercise, stress management, and quality sleep, would work perfectly in pair with your skin-friendly diet to get the best complexion.
So, the next time you reach for a sugary snack or consider skipping your daily serving of veggies, remember: It’s likely what you eat today may make its way to your skin tomorrow. Your skin will thank you. Choose wisely.
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