Experts say adding these foods to your diet will improve your skin's health.
What we eat directly affects our overall health and well-being, so it's no surprise that food has a big impact on the health of our largest organ, the skin. "You are what you eat, and that rings true when it comes to your skin," says board-certified dermatologist and cosmetic surgeon Ariel Ostad. “Your dietary choices can have both positive and negative effects on the appearance of your skin and overall health.”
If you want to eat for healthy skin, it's important to eat foods rich in certain nutrients. Ustad says foods rich in antioxidants, protein, vitamin E, vitamin A and omega-3 fatty acids are key ingredients to help skin look healthy. Here's a look at skin nutrition, what experts say are the most important foods to eat, and other foods to consider for glowing skin from the inside out.
The Role of Nutrition in Skin Health
According to Ustad, several key nutrients play an important role in improving skin health, and each nutrient affects the skin differently;
Vitamin A promotes the production and regeneration of skin cells, which helps reduce wrinkles.
Vitamin C promotes the production of collagen, which is important for maintaining skin elasticity and preventing sagging.
Vitamin E protects skin from free radical damage and can help reduce the appearance of blemishes.
Vitamin D supports the growth and regeneration of skin cells. It plays a role in wound healing.
Protein is essential for the production of collagen, which prevents sagging skin.
Antioxidants help protect your skin from free radical damage, which can cause premature aging and skin problems.
Omega-3 fatty acids help reduce inflammation, which can help treat inflammation-related skin conditions such as acne and eczema.
Number one food for healthy skin
Many nutritious foods can do wonders for the skin when included in our regular diet. However, if the experts had to choose only one diet, eating fatty fish rich in omega-3s, such as salmon, would constantly be mentioned. “Fish is rich in omega-3 fatty acids, which help support collagen, fight inflammation, and keep skin firm,” says Bonnie Tubb-Dix, RDN. “Read it before you eat it; author of Moving from Label to Table . "Not only are these omega-3s good for your skin, they also keep your heart healthy."
Marisa Gershick, a board-certified dermatologist at MDCS Dermatology, notes that omega-3 fatty acids can also help increase skin hydration, which helps keep skin hydrated. Research confirms that omega-3s help make skin more elastic. Ostad notes that salmon is not only a good source of omega-3s, but is also rich in other nutrients that benefit the skin. “Salmon is an excellent source of nutrients such as omega-3 fatty acids, protein, vitamin D and B vitamins,” she says. Salmon is also a source of vitamin E, which helps protect skin from damage caused by free radicals.
Another product that is very beneficial for skin health
Salmon isn't the only food that can actually improve your skin. Here are a few more foods to consider for a skin-healthy diet.
Avocado . “Rich in monounsaturated fats and vitamins A and C, they are important for maintaining tissue strength and preventing dry skin,” says Taub-Dix. Add avocado to a salad, spread avocado spread on toast, or treat yourself to an avocado salmon wrap to double the skin benefits.
Almonds and almond milk . Recent studies even show that almonds may reduce the formation of wrinkles, says Taub-Dix. Try sprinkling almonds and almond milk onto your morning cereal or adding them to your favorite smoothie.
Spinach and egg yolks . these foods are rich in lutein, a carotenoid that protects skin from ultraviolet rays, explains Taub-Dix. Make a spinach omelette to start your day off right.
Canned tomatoes . Canned tomatoes are rich in lycopene, an antioxidant that helps keep skin soft and smooth. According to Taub-Dix, lycopene is more easily absorbed in cooked tomatoes than in fresh ones. Use it in vegetable-rich soups or stews, or make a smoothie to get the extra benefit of an egg yolk.
Carrot . According to Taub-Dix, carrots contain the carotenoids beta-carotene and lycopene, which help protect against sun damage. Try it roasted or enjoy it raw.
Oranges and citrus fruits . "Oranges and citrus fruits are rich in vitamin C, which supports collagen production, improves skin texture, and helps reduce the appearance of fine lines and wrinkles," says Ustad. Plus, it's easy to carry and cook when you're ready to enjoy it.
Green tea . “Green tea contains polyphenols, which have anti-inflammatory and antioxidant properties that can reduce the risk of skin damage from UV rays and even out skin tone,” explains Ustad. A glass of drink after a meal also helps with digestion.
Yogurt . “Probiotic foods promote a healthy gut microbiome, which can help reduce inflammation and support clear, healthy skin,” says Ustad. Pair it with almonds for an afternoon snack that will give your skin an extra boost of energy.
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Best Foods to Avoid for Healthy Skin
For skin health, what you avoid is just as important as what you eat. Here, Gershick explains which foods to avoid for healthy skin.
Processed and high glycemic index foods . Regular consumption of these products can worsen skin aging, dull skin, and cause the appearance of fine lines and wrinkles.
Excessive alcohol consumption . Excessive alcohol consumption causes oxidative damage and stress to the skin, which worsens the signs and symptoms of aging. It also causes dehydration, which can cause dry skin and worsen wrinkles.
Trans fats . Trans fats, which are commonly found in baked goods, fried foods and fast food, can increase inflammation, and inflammation can cause signs of aging skin.
Lifestyle Factors for Healthy Skin
Apart from eating right, drinking enough water can also do wonders for your skin. "Whether it's tap water, bottled or sparkling, in tea, coffee or fruits, vegetables and smoothies, water plays an important role in keeping skin hydrated," says Taub-Dix. Drinking water regularly throughout the day is one of the fastest and easiest ways to promote healthy skin.
Regular exercise also helps improve skin health. A recent study found that people with higher levels of activity were less likely to have dry skin and found that exercise can help improve the skin's ability to retain moisture. In addition to staying hydrated, eating well, and exercising regularly, it's also important to maintain a skin care regimen that includes an effective cleanser, moisturizer, and the appropriate SPF for your skin type.
Eating the right foods can be a strong line of defense to keep your skin healthy and feeling healthy from the inside out. "It's important to eat a balanced diet, trying to get the right amount of fruits, vegetables and protein every day," says Gershick. The next time you prepare a meal or snack, keep these key ingredients in mind.
Related: 8 Best Foods for Glowing Skin, According to Nutritionists
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