If you are what you eat, your skin certainly hopes you feed yourself well.
“What you eat significantly impacts your skin’s health and appearance. Nutrient-rich foods can provide the building blocks for healthy skin cells, reduce inflammation, and protect against environmental damage,” says Hannah Kopelman, D.O., dermatologist and host of the Derm Club podcast. “Poor dietary choices can exacerbate skin issues like acne, dryness, and premature ageing.”
Ahead, what you should know about how your nutrition effects your skin’s health, as well as what to eat for better skin.
How much does your nutrition affect your skin?
Look, chugging a green smoothie isn’t going to magically reverse ageing and clear up your complexion.
READ MORE: 10 High-Protein Smoothie Recipes You Need to Try
That said, experts agree that nutrition plays a crucial role in skin health, affecting everything from hydration to inflammation levels, Kopelman says. A handful of research studies have shown that a properly balanced diet, filled with whole foods like vegetables, fruits, and lean proteins, can help clear the skin.
Is it possible to eat your way to healthy skin?
Of course, genes, lifestyle, and environmental factors can affect the appearance of your skin more than your diet. Still, Crystal Zabka-Belsky, R.D.N., resident dietitian at Clean Eatz, says choosing a healthy diet can promote the health of your skin.
“By increasing whole fruits and vegetables, you will enhance your antioxidant and prebiotic intake, resulting in reduced skin inflammation and enhanced skin recovery,” she says. “Incorporating protein-rich plant-based foods like nuts, seeds, and legumes alongside an intake of lean animal-based proteins will provide healthy fats to promote optimal collagen content of the skin to promote improved skin elasticity and hydration.”
As a rule of thumb, she says to focus on minimally-processed, whole food sources to support skin (and overall) health. Consuming a diet that includes a variety of nutrient-dense foods can provide the skin with essential vitamins and minerals necessary for cell repair, hydration, and protection against oxidative stress, Kopelman says. Foods like berries and leafy greens help to neutralise free radicals, while healthy fats, fish, and nuts support the skin barrier.
“Additionally, adequate hydration from water-rich foods like cucumbers and watermelon is essential for maintaining skin elasticity and appearance,” she says.
6 Foods to Eat for Better Skin
Greek Yogurt
“The high probiotic content of Greek yoghurt will reduce inflammation in the skin and reduce acne potential,” says Zabka-Belsky. Plus, enhanced protein content in your diet will strengthen the skin’s natural barriers and reduce skin breakdown.
READ MORE: This Is What Greek Yoghurt Does for Your Health
Fatty Fish
Rich in omega-3 fatty acids, Kopelman says that fatty fish like salmon can reduce inflammation and keep skin moisturised.
“Omega-3s also help to protect the skin from UV damage,” she says. A 2020 study in Dermato-Endocrinology showed the anti-inflammatory benefits of omega-3s for the skin.
Sweet Potatoes
“Sweet potatoes can act as a natural sunblock and protect skin cells from sun damage,” says Kopelman. They’re filled with beta-carotene, which is “a powerful antioxidant that promotes healthy skin cell production.”
Nuts and Seeds
Zabka-Belsky likes that these protein-rich foods are packed with healthy fats like omega-3 and omega-6 fatty acids, which promote skin health by maintaining and rebuilding skin structure.
Avocados
“Loaded with healthy fats, vitamins E and C, avocados help to keep skin moisturised and protect against oxidative damage,” offers Kopelman. “Vitamin E is known for its role in protecting the skin from oxidative stress and promoting healing.”
Fruits and Vegetables
Pears, spinach, apples, bananas, kale, broccoli, oranges, cherries, carrots… the list goes on and on. Fruits and veggies in their natural form merit a special shout-out when it comes to skin health.
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“As discussed in the Journal of the Academy of Nutrition and Dietetics, by consuming unprocessed fruits and vegetables, you are developing an enhanced microbiome within the body by providing prebiotics, as well as elevating body antioxidants levels, reducing skin inflammation and reducing the potential for acne development,” says Zabka-Belsky.
From: Men’s Health US
