It is obvious how a poor diet can lead to obesity, diabetes, and heart disease, but most people never associate nutrition with skin health. The truth is that what’s on your plate plays a major role in your skin health.

A significant amount of research has been done on nutrition and how it affects the skin over the last decade. Not surprisingly, the findings indicate that there is a link between the foods we eat and the health of our skin. Skin problems cannot be solved solely through diet. However, some conditions, such as acne, inflammation, psoriasis, and wrinkles, can be improved with proper nutrition.

So, what does it look like to eat in a skin-friendly way? Continue reading to find out why your diet is important, what foods to eat and avoid, and much more.

Why does your Diet Matter?

Healthy skin is about far more than the products you use on it. As the age-old saying goes, beauty comes from within. Since older skin cells are constantly shed and replaced, a steady supply of nutrients is required to support this rapid turnover. A well-balanced diet and plenty of water are likely to promote healthy, soft, supple and blemish-free youthful skin, whereas a poor diet can result in dull, dry, and older-looking skin.

Scientists have discovered that a variety of skin conditions, including eczema, psoriasis, and acne, may be linked to diet:

• Recent research, for example, has discovered a link between high glycaemic diets and acne development.
• Furthermore, another research shows how diet influences the ageing process of our skin. Sagging skin and loss of elasticity are linked to the skin’s collagen and elastin fibres, both of which are influenced by diet.
• Another study on sugar consumption discovered that it promotes collagen fibre cross-linking and can hasten the ageing process.

Whether you have specific skin conditions or not, it is important to know that eating a healthy diet is a preventative measure for your skin. The sooner you begin to care for your body, the better off you will be in the long run.

Nutrients to Lookout for

While we can’t turn back the clock, nourishing your body with the right nutrients is a tried and true way to keep a glowing, more youthful complexion.

Here are some key nutrients that you should include in your diet:

• Vitamin A– Vitamin A is classified into two types: Retinoids, which promote the growth of new skin cells, and Carotenoids, which protect cells from damage (premature ageing). Both help speed up healing, prevent breakouts, and support the skin’s immune system while promoting natural moisturising, which effectively hydrates the skin and gives it a radiant glow.
• Vitamin C – Vitamin C is a powerful antioxidant that fights ageing and increases collagen production, which is necessary for the structure and resilience of your skin.
• Vitamin D– Also known as the “sunshine vitamin,” vitamin D is essential for skin protection and rejuvenation. Vitamin D, in its active form as calcitriol, aids in skin cell growth, repair, and metabolism. It boosts the skin’s immune system and aids in the destruction of free radicals that cause premature ageing.
• Vitamin E– Vitamin E is required by your skin to protect it from UV damage and to keep it soft and supple. It can even be used to treat psoriasis and acne.
• Zinc– Your skin contains about 6% of all the zinc in your body; if you’re deficient, it shows. Zinc removes bacteria and excess oil from the skin, so getting enough zinc can help prevent acne. It also has anti-inflammatory properties.
• Selenium– Another essential mineral, selenium protects cells from free radicals and fights skin infections. It also keeps the skin firm and protected. Selenium prevents free radical damage before wrinkles form.
• Fatty Acids– essential fatty acids such as Omega-3s and Omega-6s serve as the foundation for healthy cell membranes. These polyunsaturated fats also contribute to the production of the skin’s natural oil barrier, which is essential for keeping skin hydrated, plumper, and younger looking.

Foods to Include in Your Diet:

Eating a well-balanced diet is essential for nourishing your body from the inside out. Some foods that have amazing skin benefits include:

1.  Walnuts

Walnuts have numerous properties that make them an excellent food for healthy skin. They’re high in essential fatty acids. In fact, they have higher levels of omega-3 and omega-6 fatty acids than most other nuts.

Furthermore, walnuts contain other nutrients that your skin requires in order to function properly and remain healthy. A 100 g serving of walnut contains 3 mg zinc. They also contain trace amounts of the antioxidants vitamin E and selenium, as well as 4-5 gm of protein per ounce (28 grams).

2.  Tomatoes

Tomatoes are high in vitamin C and have all of the major carotenoids, including lycopene. Beta carotene, lutein, and lycopene have all been shown to protect your skin from sun damage. They may also aid in wrinkle prevention. Tomatoes are an excellent food for maintaining healthy skin because they are high in carotenoids.

Consider pairing carotenoid-rich foods, such as tomatoes, with a source of fat, such as cheese or olive oil as it increases the absorption of Carotenoids.

3.  Soy

Soy contains isoflavones, which are plant compounds that can mimic or block estrogen in the body. These isoflavones not only protect your body’s cells from damage, but they also protect your skin from UV radiation, which may lower your risk of some skin cancers.

In one small study of middle-aged women, eating soy isoflavones every day for 8-12 weeks reduced fine wrinkles and improved skin elasticity. Soy may also improve skin dryness and increase collagen in postmenopausal women, which helps keep your skin smooth and strong.

4.  Leafy Greens

Leafy greens such as spinach, kale, collard greens, broccoli, and Brussels sprouts are high in antioxidants and vitamins, which provide numerous skin benefits. They provide the body with vitamin A, which helps with dry, flaky skin; vitamin C, which repairs sun damage to collagen and elastin; and vitamin E, which helps with inflammation. Additionally, leafy greens contain folate, a nutrient required for DNA repair.

5.  Sunflower Seeds

They are rich in Zinc, Vitamin A, Vitamin B1, And Vitamin E, as well as Copper, Magnesium, and Iron.

The antioxidants in these seeds can help protect your skin from premature ageing and make it firmer and more elastic. These seeds can also add a cushioning effect to the skin and make it super healthy. Sunflower seeds also contain antibacterial fatty acids. This aids in the treatment of breakouts, infections, and other skin-related issues.

Foods to Avoid :

While there are many nutritious foods to choose from, there are a few to avoid when it comes to your skin. According to research, the following foods may harm your skin’s health, but don’t worry—you can eat them all in moderation!

1.  Refined carbohydrates

Refined carbohydrates are devoid of fibre, vitamins, and minerals. They digest quickly and have a high glycemic index (GI), causing a rapid spike in blood sugar and insulin levels. White bread, white rice, pastries, and sweeteners like table sugar, agave, and honey are all high in refined carbs.

2.  Sugary foods and drinks

Similarly, any sugary food or drink can cause that dreaded blood sugar spike. These will not only leave you feeling depleted, but they will also do nothing for your skin. According to a recent study, people who drink soft drinks on a regular basis are more likely to develop acne.

3.  Processed Meats

Meats that have been processed, such as hot dogs, salami, sausage, and bacon, are high in sodium and fat. Too much of either has the potential to be harmful to your health and cause inflammation. The high levels of sodium in these meats can also cause puffiness, bloating, dehydration, and, in some cases, breakouts.

4.  Saturated Fats

Saturated fats have been linked to high levels of insulin growth factor, which has the potential to increase acne production. Saturated fat is abundant in butter, processed and fatty meats, sweets and baked goods, and certain dairy products.

5.  Dairy

Some studies have found that dairy may cause acne in some people, but more research is needed to prove this. Some acne sufferers, however, have found relief by eliminating dairy products such as milk from their diet.

6.  Alcohol

Alcohol is a diuretic, which means it flushes fluids from your body. This can dehydrate the skin, exacerbating wrinkles, fine lines, and large pores. It can also slow the cellular repair process, which is necessary for keeping skin plump and dewy.

To Wrap Up

Eating nutritiously is critical to your overall health — and the health of your skin. Before including or excluding any item from your diet, consult your doctor or dermatologist (skin doctor) if you have any questions about nutrition and how it affects your skin.

What you eat has a big impact on your skin’s health. Check that you’re getting enough essential nutrients to keep your skin healthy. The foods on this list are excellent choices for maintaining healthy, strong, and alluring skin.

-Written & Edited by

Tanya Kathuria & Simran Sood