They say beauty is only skin deep, but these three layers of skin play an important role in your overall health, so it's important to eat a diet that supports them.
According to [StatPearls](https://www.ncbi.nlm.nih.gov/books/NBK470464/#_NBK470464_pubdet )_ research.
"A nutritionally deficient diet will definitely affect your skin," says Dr. Enrizo P., a clinical dermatologist and My Vitiligo team researcher. The factor. But staying hydrated and eating right can go a long way in keeping your skin looking fresh and vibrant.
There is a lot of information out there about eating right for skin health. To make things less complicated, we asked dermatologists what nutrients they should be getting in their diet to keep skin clear and healthy.
1. Proteins
You may have heard some people refer to protein as the "bricks of life." According to TH of the Harvard School of Public Health, this is because macronutrients are made up of more than 20 amino acids that are used to build and repair tissues in our bodies, including muscles, bones, hair and skin.
"Protein is fundamental to improving and maintaining skin elasticity," says dentist and cosmetic dermatologist Laura Gaggett. "Your body breaks proteins down into amino acids and processes them into other proteins like keratin and collagen, which protect the skin."
According to the Cleveland Clinic, keratin is a protein found in the outer layer of your skin. It keeps these cells healthy by protecting them from stress-related damage. According to the Cleveland Clinic, collagen is what gives skin its structure and helps it stay smooth and elastic as we age, which means fewer wrinkles.
2. Vitamin C
Although vitamin C is usually associated with immunity, it benefits your skin in several ways. This powerful vitamin protects skin cells from age-related damage and is essential if you want to maintain your glow for years.
"Vitamin C has antioxidant properties that fight free radicals, help even skin tone, and prevent age-related fine lines and wrinkles," says Gaget. Because vitamin C plays a role in the production of collagen, which, as we mentioned, gives the skin its elastic structure.
According to the Cleveland Clinic, getting enough vitamin C to support collagen production is especially important as we age, as we naturally lose collagen over time.
3. Omega-3 fats
Omega-3 fatty acids are a type of polyunsaturated fat found in foods such as salmon, walnuts, and flaxseeds. They're best known for their heart and brain protective properties, but they also play a role in skin health, according to the NLM.
According to the July 2011 Review of Experimental Dermatology , one of the benefits of omega-3s for your skin is protection from UV rays (also known as sun damage).
“These essential fatty acids have moisturizing properties and help restore the skin and its overall elasticity. Omega-3 can also help with some skin diseases," says Dr. Factor.
Research has linked a lack of omega-3s to inflammatory skin conditions such as eczema, although the role they play in preventing skin disease has yet to be studied, according to a July 2016 issue of Practical and Conceptual Dermatology .
Small studies have found a link between higher levels of omega-3s and improved skin hydration and texture, according to a January 2011 study in Skin Pharmacology and Physiology . Researchers believe it may help protect the skin's barrier.
4. Vitamin E
Vitamin E is a fat-soluble vitamin and antioxidant. According to the Harvard School of Public Health, its main purpose is to fight harmful free radicals and protect cells from damage, just like vitamin C. T.H. Can't Some common food sources include nuts, pumpkin, and leafy greens like kale and spinach.
"Vitamin E plays a huge role in your skin's health," says Dr. Factor. "It fights free radicals that can cause sagging and wrinkles and has been linked to skin cancer prevention."
The antioxidant properties of vitamin E can help slow skin aging and reduce hyperpigmentation . Furthermore, it is said to be more effective when combined with vitamin C.
5. Vitamin A
According to the Mayo Clinic, retinol or retinoic acid (also known as vitamin A) is important for vision, cell growth, reproduction and immunity. It also has antioxidant properties that prevent skin damage.
"Vitamin A plays an important role in skin repair and maintenance," says Dr. Factor. "Beta-carotene, a carotenoid and precursor to vitamin A, has antioxidant properties that reduce skin damage from excessive sun exposure."
After carotenoids are absorbed, they accumulate in the outer layer of the skin (epidermis), where they can provide immediate protection from harmful UV rays, according to a review in the August 2019 Journal of Antioxidants .
Dr. Factor gets beta-carotene from kale, sweet potatoes, cantaloupe, and red peppers.
6. Selenium
According to the Harvard School of Public Health. T.H. No, the body only needs a small amount of selenium. But this mineral is still important for thyroid health and DNA and cellular protection.
"Selenium is an antioxidant that plays a role in the strength and elasticity of your skin," says Dr. Factor. "It also increases the absorption of vitamin E, which can help keep skin glowing and healthy."
Dr. Factor suggests getting more selenium from your diet by eating Brazil nuts, walnuts, tuna, whole grains, and brown rice.
Other tips for healthy skin
Our diet plays an important role in skin health, but it is not the only factor.
According to the National Institutes of Health, you'll be closer to that healthy glow if you also:
- Wash with warm (not hot) water and use a mild detergent.
- Avoid prolonged sun exposure and use sunscreen.
- Do not use tanning beds or tanning lamps.
- Staying hydrated.
- Limit stress.
- Get some sleep.
- Talk to your doctor if you notice any skin changes, especially a rash or warts that change in size or color.