Diet and Nutrition for Your Skin’s Health

Common sense tells us that a leafy green salad is probably better fuel for your body than a plate of greasy French fries. But the foods you eat also have a huge impact on your skin’s health and complexion. Get the most out of your food with the easy diet tips below to maintain vibrant, youthful-looking skin.

Good Eats for Your Skin:

Citrus, Fruits, and Peppers
These foods are loaded with vitamin C, an antioxidant that helps protect skin against surface free radicals. Surface free radicals, generated from UV rays and environmental pollutants, eventually cause wrinkles and a loss of skin firmness.

Salmon, Eggs, and Dairy
These foods are good sources of vitamin D, a nutrient that helps the body absorb calcium for strong bones. And bone loss can contribute to sagging skin. Salmon is also high in essential fatty acids, like omega 3s, that help reduce inflammation.

Orange Fruits and Vegetables
Carrots, squash, sweet potatoes and mangoes, with their characteristic orange colotr, contain high levels of carotenoids, a derivative of Vitamin A. They provide antioxidants and help protect skin against surface free radicals.

Berries
Blueberries, blackberries, and strawberries are all high in antioxidants that help protect against free radicals.

Nuts and Polyunsaturated Oils
Walnuts, almonds, olive and canola oils, and flax seeds all provide essential fatty acids, which are key to preventing moisture loss and protecting skin from pollutants.

Water
As a general guideline, drink 64 ounces of water a day. Try adding some variety by drinking seltzer or adding fruit or cucumber slices to your water for a refreshing twist.

Not-So-Good Eats for Your Skin:

White Foods
White flour, sugar and other foods with a high glycemic index can cause blood sugar levels to rise too quickly. This can lead to increased sebum (oil) production, slower exfoliation of dead skin cells and more breakouts.

Salt
Salt encourages water retention and can make you look puffy. Look for hidden sources of sodium on food labels as it is added to many different foods you may not expect.

Fried Foods
French fries, onion rings and other fried foods are loaded with fatty acids that encourage free radical production in your skin.

Alcohol
Too much wine, liquor, or beer can dehydrate your skin, leaving your complexion looking sallow and dry.

You are what you eat, so feed your body and your skin the nutrients they need with a healthy balanced diet.

Sources:
http://www.aad.org/dermatology-a-to-z/health-and-beauty/every-stage-of-life/adult-skin/how-to-create-an-anti-aging-skin-care-plan
http://www.aad.org/stories-and-news/news-releases/growing-evidence-suggests-possible-link-between-diet-and-acne
http://www.mayoclinic.org/healthy-skin/expert-answers/faq-20058184