Your skin provides a protective layer for your body, helps keep germs from entering and damaging your organs and often holds a valued role in appearance. A healthy diet can help ensure that your skin reaps the nutrients it needs and helps prevent skin-related conditions, according to the American Skin Association. Regular exercise, avoiding sun damage, not smoking and proper hygiene are also important. For best results, seek guidance from your dermatologist or dietitian.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants including vitamin C. In a study published in "The American Journal of Clinical Nutrition" in October 2007, researchers examined the nutrient intake and signs of skin aging, including wrinkles, dryness and atrophy, in 4,025 women ages 40 to 74. Women who consumed vitamin C-rich diets demonstrated fewer wrinkles and skin dryness compared to women who did not. For potentially similar benefits, add vitamin C-rich fruits, such as berries, citrus fruits and cantaloupe, to breakfast smoothies, yogurt or cereal, or diced tomatoes and vitamin C-rich vegetables, such as spinach, kale and bell peppers, to egg dishes.
Whole Grains
Whole grains are grains that have not been stripped of nutrients, such as B vitamins or fiber, during food processing. The B vitamins folate, riboflavin, vitamin B-6 and niacin may help prevent skin disorders, particularly around your lips, mouth and nose, according to the American Skin Association. To increase your intake of these nutrients, start your day with a fortified whole grain cereal, oatmeal or whole grain toast topped with peanut or almond butter. When purchasing whole grain foods, examine the nutrition label on food packaging to ensure that whole grains are listed as main ingredients.
Flaxseed and Walnuts
Flaxseed and walnuts are of the few plant foods that contain rich omega-3 fatty acid content. Though research is lacking, according to a "Skin Therapy Letter" report published in 2009, the anti-inflammatory properties of omega-3 fatty acids may help reduce acne by lowering follicle inflammation. To add omega-3 fat benefits to your breakfast meals, add ground flaxseed or chopped or ground walnuts to yogurt, cereal, whole grain muffins or fruit smoothies.
Milk and Yogurt
Milk and yogurt provide valuable amounts of protein and micronutrients including vitamin D. Vitamin D helps keep your skin in healthy condition, according to the American Skin Association. Consuming food sources of this vitamin is particularly important if you do not get regular sun exposure, which helps your body synthesize vitamin D. To up your vitamin D intake, prepare oatmeal and cold cereals with fortified skim or low-fat milk, or create a yogurt parfait by layering low-fat yogurt, berries and low-fat granola in a tall glass. If you do not consume or tolerate dairy products, consume fortified soy-based or other non-dairy milk and yogurt varieties for similar benefits.
References
- American Skin Association: Healthy Skin
- "The American Journal of Clinical Nutrition"; Dietary Nutrient Intakes and Skin-Aging Appearance Among Middle-Aged American Women; Maeve C Cosgrove et al.; Oct. 2007
- "Skin Therapy Letter"; Does Diet Really Affect Acne?; H. R. Ferdowsian, MD, MPH, S. Levin, MS, RD; 2009
Member Comments