Healthy skin is not just a result of a topical skincare routine but is also influenced by what we eat. Nutrition is essential for skin health and appearance. The vitamins, minerals, and antioxidants in our diet work from within to fight aging, reduce inflammation, and keep our skin hydrated and glowing.
- Hydration:
Adequate hydration is crucial for overall health. Drinking plenty of water and incorporating water-rich foods such as cucumbers, watermelons, and lettuce, will aid in retaining your skin’s elasticity, reduce fine lines, and keep your skin glowing.
So how much water should you drink for healthy skin?
Scientists suggest that the ideal water intake for women is 2.7 liters daily, while for men it is 3.7 liters daily.
- Healthy fats:
Including essential fatty acids Omega-3 and Omega-6 in your diet aids in producing the skin’s natural oil barrier, keeping the skin plump and hydrated, and reduces inflammation associated with acne and eczema.
Healthy fats are found in:
- Salmon
- Mackerel
- Flaxseed
- Nuts
- Avocados
- Eggs
- Sunflower seeds
- Antioxidants:
Antioxidants such as Vitamins C, E, and retinol, which is a form of Vitamin A, neutralize unstable harmful molecules generated by environmental factors like UV rays and pollution that accelerate aging and lead to various skin problems.
Adopting Antioxidants in your diet can reduce DNA damage from UV light, support skin repair, stimulate collagen production and reduce pigmentation, dark spots and inflammation.
Natural Sources of Antioxidants:
- Citrus fruits, berries, and spinach: are rich in vitamin C.
- Avocados, nuts, and seeds: rich in vitamin E.
- Egg yolks, carrots, and sweet potatoes: rich in vitamin A.
- Seafood, wholegrains, and lean meat: rich in selenium.
- Isoflavones:
Consuming isoflavones can aid in collagen production, enhance skin elasticity, and increase skin hydration, which is particularly beneficial for postmenopausal women.
Sources of isoflavones:
- Soybeans.
- Soy products like tempeh, tofu, and miso.
- Edamame.
- Chickpeas.
- Probiotics:
Studies have linked inflammatory skin status to an intestinal microbiota disorder. Beneficial microbes in the gut enhance the body’s immunological function, and once the intestinal microbiota is imbalanced, it might lead to inflammation not only in the intestine but also in the skin.
Including probiotics, which are beneficial gut bacteria, in your diet inhibits the growth of harmful bacteria and, therefore, decreases the inflammation and skin issues associated with them, such as acne and eczema.
Sources of probiotics:
- Yogurt
- Miso
- Kombucha
- Kimchi
- Reduced sugar intake:
Excessive sugar intake not only impacts our overall health but also affects our skin’s appearance and health.
How does sugar affect our skin?
- It causes cross-linking of collagen, resulting in damaged collagen and elastin, leading to the appearance of wrinkles and sagging in the neck.
- It increases inflammation, which increases acne.
The recommended daily sugar intake for adults is 30 grams, equivalent to 6 sugar cubes.
Your skin reflects your overall health, and nutrition is crucial to maintaining its beauty and health. By incorporating nutrient-rich foods into your diet, you can support your skin’s health from the inside out. While topical products are important, they work best in conjunction with a nutritious diet.
Remember, a balanced diet is the cornerstone of beautiful skin, so start feeding your skin right and enjoy healthy, glowing skin.