Smooth, clear, evenly toned skin not only looks good, but is also a sign of overall health. While topical treatments like moisturizer may temporarily improve your skin's appearance, they don't provide skin with the nutrients it needs to maintain and repair itself. To get healthy skin for the long term, you'll need a varied diet that provides enough of certain skin-supportive nutrients.
Foods to Eat
A well-balanced diet rich in protein as well as fresh vegetables and fruits is essential for healthy skin. Quality protein is particularly important if you're recovering from a wound, such as a surgical incision. Focus on foods that contain the mineral zinc and vitamins A, C, E and B complex. Of the B vitamins, vitamin B1, or riboflavin, vitamin B3, or niacin and vitamin B6, or pyridoxine are among the most important for skin, according to the American Skin Association. Omega-3 fatty acids from certain fish and resveratrol, a compound in some darkly pigmented foods, may also help protect your skin from damage.
Foods to Avoid
Excess sugar can harm your overall health, including your skin health. Too much sugar can cause blood sugar and insulin fluctuations, which increase levels of the hormone androgen. High levels of this hormone may lead to acne, warn experts from Baylor College of Medicine. Choose fruits, vegetables and grains low on the glycemic index. Minimize the sugary and starchy foods like dates, potatoes and refined white flour in your diet. Excess fat may also be bad for your skin, too.
Research-Based Evidence
A diet based on whole foods such as minimally processed vegetables, fruits, grains, nuts and monounsaturated fats may help keep skin looking younger longer, according to a study published in the "Journal of the American College of Nutrition" in 2001. Even when researchers took ethnic background and sun exposure into account, they found diets rich in vegetables, legumes and olive oil were linked to less damaged skin, while eating meat and dairy was linked to more damaged skin. Monounsaturated fats, such as those in fish and olive oil, may support skin health by helping maintain the skin's optimal pH level, suggests one study from the Netherlands, as cited by the University of California at Berkeley.
Planning Your Daily Diet
For healthy skin and overall physical health, your daily diet should include 3 cups of vegetables if you're a man between ages 19 to 50 and 2 1/2 cups if you're a women in that age group, according to the United States Department of Agriculture. Men in this age range need 6 1/2 oz. protein daily, while women need 5 1/2 oz. Opt for quality protein sources like lean meats, fish, beans, legumes and nuts. Include daily resveratrol sources like purple grapes, red wine, peanuts, mulberries and blueberries. For omega-3s, eat fatty fish like salmon, mackerel and herring twice weekly. For low-glycemic carbohydrates, choose whole grains like barley and brown rice rather than refined grains like white flour and white rice.
Warning
While a poor diet may cause or worsen some skin problems, a healthy diet cannot correct all skin conditions. Rashes, sores, lumps, discolored patches of skin and chronic skin problems may need medical attention. If you have a significant skin problem or suspect a serious dietary deficiency, consult a health care provider for guidance.
References
- Northwestern Regional Spinal Cord Injury System: Maintaining Healthy Skin
- American Skin Association: Healthy Skin
- University of California at Berkeley: Foods for Healthy Skin
- Baylor College of Medicine: Healthy Foods Contribute to Healthy Skin
- PubMed.gov: Skin Wrinkling: Can Food Make a Difference?
- MyPyramid.gov: How Many Vegetables are Needed Daily or Weekly?
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