After surgery or a break in the skin, it's important to eat the right nutrients to help promote repairs in the damaged areas. Poor nutrition can lead to edema (swelling) and inflammation, causing more damage to the skin. Foods that help the skin heal include proteins and carbohydrates, and foods with zinc and vitamins A, C and E. Together with exercise, nutrition can promote faster healing for skin and other damaged tissue.
Proteins
Proteins are a type of food that promotes skin elasticity and healing. Elastin is a component of the skin that enables skin for stretching. It's also important for anti-aging and tightness to avoid wrinkles. Protein is found in a number of foods. Meat is the highest source of protein. However, meat also has a high amount of fat, so users should eat this type of food with caution. Poultry is another source of protein that has less fat. These foods include chicken, turkey, duck or pheasant. Fish also has high amounts of protein. Fish also has omega-3 fatty acids, which is beneficial for cardiovascular health.
Carbohydrates
When the body needs energy for metabolism and creation of ATP, it first looks for sugar in the form of carbohydrates. When skin needs to heal, the body steals the available protein for skin repair for energy. This decreases the amount of healing biomolecules available for the damaged skin. Eating plenty of carbohydrates provides the body with enough sugar for energy, so the skin cells can use protein for repair. Carbohydrates are found in pasta, breads and plant products like potatoes, peas and corn.
Vitamins
Vitamins are an essential part of any cellular process including healing. Some vitamins are more important for healing. Vitamins A, C and E are a part of the healing process for the skin. Vitamin A is a fat soluble nutrient. It's most commonly found in carrots, but it's also found in dark green leafy vegetables like romaine and broccoli. Vitamin C is found mostly in citrus fruits like oranges. Vitamin C is also found in orange juice. Vitamin E is found in nut products. Vitamin E is in peanuts, hazelnut, sunflower seeds and almonds. Vitamin E is also found in broccoli and corn oil.
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