These are the best foods for healthy skin along with those you might need to avoid if you want younger, better-looking skin.
Your diet can greatly affect your skin. Eating the right foods can help to manage acne, improve the appearance of acne scars, and slow the signs of aging.
Given that a healthy diet is critical to our physical health, it is not surprising that what we eat impacts the largest organ in our body, our skin.
So let’s see how our diet can affect our skin, and what you should eat for better-looking skin.
The Best Foods For Healthy Skin
Here are the best foods for healthy skin and those you need to avoid to keep your skin glowing:
1. Make Sure Your Diet Includes Essential Nutrients
A healthy balanced diet that includes essential nutrients and minerals is a key part of good physical health and reduces the risk of most chronic diseases and health conditions.
These nutrients are also essential for maintaining healthy skin, which in turn impacts the appearance of the skin.
Unhealthy skin that lacks nutrients may be sallow, discolored, or lack elasticity.
In severe cases, nutrient deficiencies may cause skin conditions and should be treated under the supervision of a medical professional.
Make sure that your diet includes the following essential components:
- A large volume of fruits and vegetables, for vitamin C;
- Fortified dairy products (cheese, yogurt, and fortified milk) for vitamin D;
- Fatty fish (salmon, tuna) for Omega-3 fatty acids, vitamin D and selenium;
- Nuts for zinc, selenium, and healthy, unsaturated fats.
2. Drink Plenty Of Water
Drinking enough water is essential for a healthy body, and your skin is no exception.
By drinking plenty of water throughout the day, you are replenishing the water that your skin loses through sweat, evaporation, and other natural processes.
Drinking water also helps to remove toxins from your body and helps you to retain nutrients, which is also important for better-looking skin.
While moisturizers add moisture to the skin from the outside, drinking water moisturizes the skin from the inside out to hydrate your skin and achieve that fresh, dewy look.
Eating fluid-rich foods such as fruit, vegetables, and soup can also help, but drinking water is undoubtedly the most effective.
Make sure to drink around two liters (half a gallon) of water every day.
Also, avoid caffeinated or alcoholic drinks as these have a dehydrating effect.
3. Pay Attention To The Fats In Your Diet
Despite what you may be led to believe, fats are not always a bad thing. Various types of fats and healthy oils are important for our health, and in particular for healthy, glowing skin.
Healthy oils and fatty acids can be found in fish, nuts, olive oil, for example, and help to boost collagen production in the skin, aiding with elasticity and youthful appearance.
Omega-3 fatty acids are not only valuable nutrients, but they also encourage your skin to produce more lipids that strengthen your skin cells, and the skin also uses fats to form a waterproof barrier.
However, it is important to balance the types of fats you have in your diet.
In our modern diets, it is common to have an imbalance of Omega-6 and Omega-3 fatty acids. These should be roughly evenly represented, but many people consume more foods with Omega-6.
This can be addressed by eating less vegetable oils (such as corn, safflower, or canola oil) and eating more Omega-3 rich fatty fish such as salmon, tuna, and mackerel.
Eating beef and eggs from animals that roamed on pastures, rather than grain-fed stock, can also help.
4. Avoid Sugar
Eating too much sugar can cause your skin to age prematurely. Sugars bind to collagen in the skin, making the collagen fibers stiff and brittle, which makes the skin appear brittle and aged.
High-glycaemic foods can also make your skin age faster by increasing the rate that collagen fibers break down in the skin.
Collagen and elastin are the components that make the skin look young and fresh. So if these break down this can contribute to wrinkles and other signs of aging.
5. Watch Your Zinc Consumption
Zinc deficiency can have a negative impact on the appearance of your skin. So it is important to make sure you are consuming enough zinc in your diet.
Sufficient zinc is critical for a healthy turnover of the skin cells.
Zinc deficiency, on the other hand, can lead to abnormal skin pigmentation, skin lesions, and increase risk dermatitis, as well as hair loss and stunted nails.
Experts recommend that men have at least 11 milligrams of zinc per day, while women should have at least eight milligrams.
Foods rich in zinc include legumes (beans and lentils), oysters, lamb, dark chocolate, nuts (especially cashew nuts), and whole-grain carbohydrates.
As you can see, what you eat affects the aspect and texture of your skin. So stay away from alcohol and sugar, and feed your skin with all the vitamins and nutrients it needs from healthy, fresh products.