The Good Skin Diet

The skin is a fascinating surface, and it does much more than cover your body. According to the University of Maryland Medical Center, your skin is actually the largest organ in your body. Skin protects you from infection and injury, senses stimuli, regulates temperature and stores water, fat and vitamin D. Just like the rest of your organs and tissues, your skin reflects your overall health and can become damaged by a poor diet. A good diet for your skin involves lean protein, whole grains, colorful fruits and vegetables, healthy oils and plenty of water.

Whole Grains

When eating for healthy skin, substitute whole grains for white flour breads and pastas. Reduce your intake of sugary desserts and beverages. Sugary foods, juices, sodas, refined flours, and caffeinated beverages dehydrate the body and cause inflammation. According to Barbara Close in "Pure Skin Organic Beauty Basics," inflammation is highly destructive to skin health. Whole grains have higher levels of protein, fiber and nutrients and do not trigger inflammation.

Protein

Eating protein aids the body's process of building healthy skin cells. According to the University of Maryland Medical Center, skin contains the protein collagen, which helps to maintain the structure of your skin. If you do not eat sufficient protein, your skin can become loose and sag. Healthy proteins include lean organic meats, fish, nuts, seeds and beans.

Fruits and Vegetables

Eating a variety of colorful fruits and vegetables provides your body with phytonutrients and antioxidants, which offset the effects of inflammation. The colors in fruits and vegetables directly relate to the types of nutrients they contain. By eating fruits and vegetables with a variety of colors, you ensure that you consume the full range of nutrients your body needs. Colorful fruits and vegetables include strawberries, carrots, squash, kale and blueberries.

Water

Drink eight to 10 cups daily of pure filtered water to flush toxins from your body and give your skin a fresh, dewy appearance. When your body becomes dehydrated, it draws out the water stored in your skin, causing dryness and wrinkles. According to Close, if your urine is dark and cloudy, you need to drink more water. Close recommends using filtered water and drinking from a reusable vessel or bottle rather than using plastic water bottles.

Fat

Many people fear that eating fat causes weight gain and oily skin. The truth is that your body needs some fat to maintain health. Your skin stores fat, which it uses to achieve moisture balance and a smooth texture. Healthy sources of fat are vegetable oils, avocados, nuts, fish and flax seeds. Eat fat in moderation. Avoid trans fats and heavy fried foods, as they trigger inflammation

Considerations

Eating a healthy, balanced diet is a great way to improve the look and feel of your skin. Be aware that other factors such as stress, food allergies, health conditions and poor hygiene may cause skin problems. Seek help from your doctor if you have chronic skin difficulties.