Discover How Diet Affects the Skin

Proper nutrition can contribute to skin health. Thus, ingesting optimal amounts of essential nutrients and antioxidants helps prevent premature aging and disease. Find out more about how diet affects the skin.
Discover How Diet Affects the Skin

Last update: 10 April, 2021

Diet has repercussions on health that go beyond the feeling of vitality, the absence of disease, or digestive sensations. An incorrect diet can cause damage to the skin, hair, and nails. To prevent this type of situation, it’s essential to maintain a correct intake of micronutrients to ensure the health of the body’s tissues and their correct recovery and growth. In the following article, we’ll tell you how diet affects the skin.

The skin can be a reflection of your state of health

Some theories of traditional Chinese medicine are based on this principle. To take care of the largest organ, it’s essential to choose appropriate cooking methods and restrict the intake of foods that interact with the absorption of micronutrients.

Limiting the intake of trans fats, simple sugars, refined flours, and processed foods will lead to a significant improvement in the condition of the skin. The carbohydrates selected should be those with a low glycemic index (GI), such as those from legumes or whole grains.

The intake of proteins of high biological value that contribute to the formation and renewal of tissues is necessary. Collagen and elastin are two proteins present in the skin, responsible for its firmness and elasticity.

At the same time, we need to ingest omega-3 fatty acids and vitamins C and E, as they’re antioxidants that prevent skin aging.

A woman eating fresh vegetables.
A healthy diet can be reflected in healthy skin that’s free of imperfections. Therefore, it’s important to limit the consumption of trans fats, processed foods, and sugar sources.

The importance of physical activity and rest

In addition to food, it’s important to take care of other aspects that are part of healthy lifestyle habits. Constant exercise promotes proper skin health. Sweating eliminates toxins present in the body and promotes the cell regeneration involved in the construction of tissues.

During the hours we sleep is when the body shows greater anabolic and construction capacity. During this period, the body’s cells are reproduced and tissues that may have been damaged after daily activity are repaired.

It’s also important to avoid the consumption of toxic substances such as tobacco and alcohol to prevent premature aging of the skin. Stress is another key factor in the poor health of this organ.

Fruits and vegetables: Essential in the diet for skin care

Since we know that diet affects the skin, it’s important to consume enough fruits and vegetables. Their regular consumption provides the body with a large amount of vitamins, minerals, and antioxidants. All these nutrients contribute to the proper functioning of the body and skin health, according to research published in the journal Dermatoendocrinology.

Therefore, it’s essential to ensure the intake of at least 3 servings of fruits and vegetables daily. The consumption of these foods will prevent the skin from wrinkling earlier than it should.

In addition, there are other foods whose consumption can be beneficial for the skin. Dark chocolate can be a good example of this. It’s been shown that it contains a large amount of flavonoids, antioxidant compounds that help to moisturize the skin.

Another food that’s good for the skin is yogurt. The amount of probiotics in yogurt and the biotins it contains promote intestinal health and nourish the skin, according to the latest scientific research.

Finally, it’s worth mentioning the action of tropical fruits such as melon and mango whose carotenoid content has managed, according to a study published in Molecules, to improve the processes related to acne and the appearance of pimples. In addition, they can reduce skin dryness and slow down aging and premature wrinkles.

A bag of green fruits and vegetables.
Fruits and vegetables are essential in the diet to take care of skin health. Other foods such as probiotics, whole grains, and protein sources are also important.

Fluids are also essential

Keeping the body well hydrated means it’s more difficult for wrinkles to form and the skin to become clogged. For this reason, the best option is to drink at least 2 liters of water daily. However, consuming infusions such as green tea can also have beneficial effects on the skin.

Green tea has the ability to reduce the formation of acne due to its interactions with the hormonal system. In addition, thanks to the large amount of antioxidants it presents, it allows the skin to look younger and its state of health to be better.

You may be interested in: What Are the Causes of Dry Skin?

Diet affects the skin greatly

Diet plays an important role in the health and condition of the skin. An incorrect diet can lead to premature aging. Therefore, we need to take care of the intake of vitamins and antioxidants and to drink at least 2 liters of water daily.

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  • Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298–307. doi:10.4161/derm.22876
  • Williams, S., Tamburic, S., & Lally, C. (2009). Eating chocolate can significantly protect the skin from UV light. Journal of Cosmetic Dermatology.
  • Roudsari, M. R., Karimi, R., Sohrabvandi, S., & Mortazavian, A. M. (2015). Health Effects of Probiotics on the Skin. Critical Reviews in Food Science and Nutrition.
  • Fox L., Csongradi C., Aucamp M., Plessis J., et al., Treatment modalities for acne. Molecules, 2016.