A well-balanced diet is not only essential for overall health and maintaining a healthy weight, but also has a significant impact on the condition of our skin. The skin is the largest organ in the body and what we eat has a huge influence on its appearance. Even the most conscientious skincare routine and well-chosen cosmetics may not be effective if we neglect healthy nutrition. It is important to take care of our skin from the inside out.
What nutrients negatively affect the skin?
The foods we consume have an impact on our skin in areas such as hydration, firmness, color, and the occurrence of pimples. It is important to avoid highly processed products, an excess of simple sugars, trans fats, or alcohol. It is worth observing the individual reaction of the skin to products such as dairy, and spicy spices, which may have an adverse effect on some people. A diet low in vegetables and fruits will not only affect the appearance of the skin but also overall health.
What to eat to have healthy-looking skin? Ingredients and products
A diet with anti-inflammatory potential will be helpful, as these ingredients will help in the regeneration and protection of cells against free radicals and delay aging processes. Such ingredients are:
- Vitamin A and beta-carotene – may affect the skin’s color. We can find it in carrots, peaches, red peppers, apricots, pumpkins, and sweet potatoes.
- Vitamin C – this antioxidant helps fight free radicals, which can cause cell damage in the body, including the skin, leading to wrinkles or sagging skin. It is found in citrus fruits such as oranges, grapefruits, lemons, as well as vegetables such as peppers, broccoli, kiwi, and berries.
- Vitamin E – affects skin firmness and the ability to retain water in the epidermis, known as the “youth vitamin.” It is found in almonds, spinach, hazelnuts, and oils.
- Zinc – affects cell regeneration. It is found in such products as sunflower seeds, nuts, flax seeds, legumes, buckwheat, and cocoa.
- Omega-3 fatty acids – are essential for healthy skin as they affect hydration and regeneration, as well as reduce inflammation. Fish or flaxseed oil and chia seeds are an excellent source of this nutrient.
- B vitamins – help maintain the skin’s natural protective barrier and support regeneration. They can be found in yeast, nuts, meat, fish, eggs, and legumes.
In addition to vitamins and minerals, it is important to provide the body with adequate amounts of water. Proper hydration of the skin from the inside helps maintain its elasticity and firmness. Some experts recommend drinking at least 2 liters of water per day.
It is also recommended to consume products with a low or medium glycemic index. A diet with a higher glycemic load has a pro-inflammatory character and may increase sebum production. The products with the highest glycemic index include highly processed grain products, sweets, bananas, confectionery products, potatoes, and corn. Therefore, it is worth avoiding them in excess.
Supplementation for healthy skin
When it comes to dietary supplements that can help maintain healthy skin, it’s worth considering those containing vitamin D, which works well for the epidermis, as an anti-aging and anti-inflammatory agent. Supplementation with Omega-3 fatty acids can also be beneficial. Of course, before deciding to take any dietary supplements, it’s worth consulting with a doctor or pharmacist to ensure that they are suitable for you. The form and dosage of supplements should be tailored to your needs. Remember that dietary supplements cannot replace a varied diet.
Taking care of gut microbiota
By eating plenty of vegetables and fruits, unprocessed foods, plenty of fiber, fermented foods, and yogurt, we can ensure a proper level of good bacteria in our intestines. An imbalanced microbiota can contribute to typical skin dysfunctions.
A properly balanced diet can help maintain healthy and radiant skin, but we must remember that it’s only part of the puzzle. Taking a holistic approach to the issue, we cannot overlook such significant factors as diseases, medications, hormonal disorders, air pollution, and stress, which also worsen the condition of the skin.