Best foods for healthy and glowing skin
The role our diet plays in healthy and glowing skin is significant, since the nutrients we consume can have a direct impact on the appearance of our skin. The best way to achieve healthy, glowing skin is from the inside out. A good diet should be the first step in everyone’s skincare routine. Glowing skin is achieved through a combination of a healthy diet and regular exercise. To care for our largest organ, we must nourish our bodies with the foods we choose to consume. Nourishing our skin through food is more beneficial than relying solely on supplements and creams. It is also important to avoid certain foods. These choices significantly impact how well our body heals, produces collagen, and protects itself. Proper nutrition helps fight photoaging, wrinkles, and even skin cancer. Let us delve into the world of nutrition and explore the connection between what we eat and the health of our skin, and what the best foods are for healthy and glowing skin.
Fruits and vegetables
Fruits and vegetables are essential for maintaining healthy skin. A diet rich in vitamin C plays a crucial role in promoting skin health. According to the article ‘Food for Healthy Skin,’ published in the Tufts University Health & Nutrition Letter in 2020, vitamin C is vital for collagen production in the skin. A deficiency in this nutrient can lead to fragile skin that bruises easily, slow-healing wounds, and even bleeding gums.
Common foods with Vitamin C:
- Strawberries
- Kiwis
- Bell Peppers
- Oranges
- Broccoli
- Tomatoes
Nuts and seeds
Just as many fruits and vegetables are rich in vitamin C, numerous nuts and seeds are packed with vitamin E and essential fatty acids, such as omega-3 and omega-6. This vitamin is an antioxidant that helps prevent oxidative damage in the body and skin. Over the years, proteins in the skin accumulate oxidative damage causing changes in the skin structure. These take the physical form of photo damage and wrinkling. Nuts and seeds help keep the skin hydrated, retain moisture, and promote skin elasticity.
Common foods with Vitamin E:
- Nuts
- Seeds
- Plant oils
- Spinach
- Leafy greens
- Avocados
- Whole grains
More information on which specific nuts and seeds are great for the skin—https://www.healthshots.com/beauty/skin-care/nuts-and-seeds-for-glowing-skin/
Fish
While not essential to everyone’s diet, cold-water fish like salmon, mackerel, tuna, and sardines offer notable benefits. Since our bodies cannot naturally produce omega-3 fatty acids, we must obtain them through our diet. These healthy unsaturated fats help reduce inflammation, which can alleviate conditions like psoriasis and eczema.
Common foods with Omega-3 fatty acids:
- Fish
- Nuts and seeds
- Walnuts
- Soybean oil
- Canola oil
- Hemp seeds
- Edamame
- Kidney beans
Red meat
There are limited studies on the relationship between red meat and inflammation, but some evidence suggests that red meat may contribute to inflammation and potentially worsen conditions like psoriasis, eczema, acne, and rosacea. One study found that while red meat might not directly cause inflammation, lower red meat consumption is associated with higher levels of glutamine, which correlates with reduced inflammation. Additionally, the National Psoriasis Foundation identifies fatty red meats as being linked to skin inflammation.
Instead of red meat, you can try these alternative proteins:
- Legumes
- Nuts
- Nut butters
- Seafood
- Poultry
The study, published in November 2023,… https://www.sciencedirect.com/science/article/pii/S0002916523661167
Diet is the most important part of your skincare routine
The reason diet is the most important part of your routine is that it lays the foundation for overall health and radiant skin. Just as wearing sun protection every day is crucial for maintaining beautiful, supple skin, a balanced diet plays a pivotal role. Diet not only nourishes the skin but also defends it through antioxidants. Avoiding inflammatory foods is just as essential as consuming the right amounts of protein, vitamins, and antioxidants—not just for your skin but for your overall well-being. While moisturizers help trap water, drinking plenty of water and eating hydrating, nutrient-rich foods will hydrate your body from the inside out. A good skincare routine and a healthy diet work cohesively to give you radiant, glass-like skin. The best foods for healthy, glowing skin include fruits, vegetables, nuts, seeds, and fish; though fish is not essential, which is great news for vegans, vegetarians, and meat-eaters alike.
