Your skin is your largest organ. It provides a layer of protection for your body, helps maintain a healthy immune system and often plays a valued role in physical appearance. In addition to habits of good hygiene, not smoking and staying well hydrated, the American Skin Association recommends a well-balanced, nutritious diet as a useful lifestyle remedy and preventive measure for various skin problems. For best results, seek specific guidance from a dietary or skin care professional.
Helpful Nutrients
While a variety of healthy foods can promote skin health, particular nutrients may provide exceptional benefits. Vitamins A and D are useful for maintaining smooth, healthy skin, according to the American Skin Association. Vitamin B1, or riboflavin, and vitamin B6 may prevent skin disorders in your nose, mouth and lips. Niacin, another B-vitamin, may prevent skin conditions associated with sun exposure. Vitamin C also enhances skin's smoothness and may help prevent age and sun-related wrinkles. Omega-3 fatty acids may help alleviate inflammation associated with acne -- the most common skin disorder, according to the University of Maryland Medical Center.
Optimum Foods
Vitamins A and C are antioxidants prevalent in a variety of fruits and vegetables. MayoClinic.com dermatologist Dr. Lawrence E. Gibson recommends eating foods rich in these nutrients regularly, including carrots, apricots, blueberries, leafy greens and beans, for improved skin health. To reap the benefits of B-vitamins, incorporate a variety of protein-rich foods, including low-fat dairy products, lean poultry, fish and legumes, and whole grains, such as oats, barley, whole wheat and brown rice, into your diet. Valuable sources of omega-3 fatty acids include fatty fish, such as salmon, tuna and sardines, ground flaxseed, walnuts and canola oil.
Foods to Avoid
Contrary to popular belief, foods have not been proven to cause acne or other skin conditions. If you have a food allergy, however, eliminating foods you're allergic to may reduce symptoms, according to the University of Maryland Medical Center. In addition, high-fat foods, such as red meat and fried foods, and enriched carbohydrates, such as white flour and added sugars, may exacerbate skin symptoms. Since eating excessive amounts of processed foods may prevent you from consuming sufficient amounts of nutrients, consume salty snack foods and sweets on a limited basis.
Beverages
Beverages can help or hinder the condition of your skin. Drinking alcohol in excess can cause enlarged pores, particularly on your chin and nose, according to the American Skin Association. Chronic drinking may lead to liver disease and yellow skin tone. Conversely, drinking plentiful amounts of water, roughly eight 8-oz. glasses per day for most people, can enhance circulation and skin health. If you enjoy caffeinated beverages, such as coffee, tea and soft drinks, consume them in moderation, since excessive caffeine consumption can have a diuretic, or fluid-flushing, effect. Limit or avoid sugary beverages, such as regular soft drinks, and high-fat beverages, such as whole milk, milk shakes and coffee prepared with heavy cream for additional benefits.
Meal Planning
Planning nutritious, balanced meals can help ensure your nutritional wellness and enhance your skin health. Maintaining healthy blood sugar levels may improve symptoms of acne, according to the University of Maryland Medical Center. Eating primarily low-glycemic foods, such as whole grains, legumes and vegetables, and incorporating protein-rich foods into your meals regularly can help keep your blood sugar levels in order. Aim for fruits and/or vegetables at each meal along with a reasonable portion of complex carbohydrates, lean protein and healthy fats. A healthy breakfast, for example, might include old fashioned oatmeal, fresh berries, low-fat yogurt and slivered almonds. To keep your saturated fat intake low, choose healthy cooking methods, such as grilling foods in small amounts of olive oil, baking, steaming and broiling.
