Your skin is your largest organ. In addition to providing a layer of protection for your body, skin plays an important role in your immune system and is often a valued aspect of physical appearance. Healthy lifestyle habits, such as not smoking, regular exercise and positive hygiene promote smooth, supple, disease-free skin, according to the American Skin Association. A nutritious diet, limited in particular foods, is also important. For best results, seek specified guidance from your dermatologist or dietitian.
Function
A healthy diet can benefit your skin in numerous ways. A well-balanced diet, inclusive of vitamins A, C, B and D, can help prevent dryness, cracked skin, wrinkles and skin disorders such as acne, according to the American Skin Association. Your diet should emphasize natural foods, such as fruits and vegetables, contain plenty of fluids, such as water, and promote your overall health. Your diet may also help manage your blood sugar levels -- another potentially important factor in skin health.
Optimum Foods
Colorful fruits and vegetables contribute rich amounts of antioxidant vitamins C and A which help keep your skin smooth and healthy. In order to meet your daily antioxidant needs, the American Dietetic Association recommends eating at least 2 cups of fruit and 2.5 cups of vegetables daily. Whole grains, such as oats, whole wheat, barley and brown rice, provide valuable amounts of B-vitamins and fiber. As low-glycemic foods, whole grain also promote positive blood sugar levels. Flaxseed, walnuts and fatty fish, such as salmon, tuna and sardines, provide omega-3 fatty acids -- healthy fats that may help alleviate inflammation caused by acne and other skin disorders. In addition, consuming sufficient amounts of omega-3 fats, according to the University of Maryland Medical Center, may improve skin dryness.
Foods to Avoid
While most foods can fit within a skin-friendly diet, eating certain foods in excess may trigger or worsen skin problems. A diet high in saturated fat and refined carbohydrates can accelerate skin aging, according to Mayo Clinic dermatologist,
Dr. Lawrence E. Gibson. To prevent this occurrence, limit or avoid foods high in saturated fat, such as red meat, processed meats, dark-meat poultry, fried foods, butter, whole milk and cheese. Foods and beverages high in added sugars include regular soft drinks, candy, frosting, milk chocolate, pancakes syrup, jelly, jam and commercially-prepared cakes, cookies, pies and pastries. Refined flour products, such as white bread, enriched pasta and sugary cereals, may disturb your blood sugar levels and leave less room for beneficial foods, such as whole grains.
Beverages
Maintaining proper fluid intake is important for healthy skin and your overall wellness. Though people's specific fluid needs vary, 8 cups of water daily is generally recommended, according to the American Skin Association. Low-fat milk, soy milk, pure fruit and vegetable juices and caffeine-free herbal teas also promote hydration. Limit or avoid alcohol, caffeine and heavily sweetened beverages, which can pose dehydrating effects, disturb your moods and sleep and lead to reduced skin health.
Member Comments