Your skin is the largest organ in your body and, just like your other organs and body tissues, it is affected by your diet. A healthy diet is important for maintaining your skin's appearance and maintaining the skin's primary function of protecting the inside of your body from the outside world. Poor nutrition is not the only factor that can negatively affect your skin, however; sun exposure, stress, cigarette smoke and harsh skin cleansers can also harm skin.
Protein
Not eating enough protein or getting protein from less healthy sources like processed meats can have detrimental effects on your skin. Eating plenty of protein-rich foods such as fish, beans, legumes, dairy, eggs and lean meats is important for wound-healing functions and for maintaining skin elasticity. However, it's important to pick your protein sources wisely. According to Mayo Clinic dermatologist Lawrence E. Gibson, M.D., eating a lot of saturated fat, found in foods like red meat and full-fat dairy, can promote skin aging. It's also good to limit intake of salted meats and other salty foods, as too much salt can cause puffy skin from water retention.
Carbohydrates
Carbohydrates are a critical source of energy and nourishment. If you don't eat enough carbohydrates, your body will start to break down proteins for energy instead of using them to keep skin healthy and elastic. If you eat more carbs than you need, however, this may also negatively affect skin. A study published by "The American Journal of Clinical Nutrition" in October 2007 linked high-carbohydrate diets to increased incidence of wrinkled skin appearance. To keep skin looking its best, Mayo Clinic's Gibson recommends choosing healthy carbohydrates such as whole grains and antioxidant-rich fruits and vegetables.
Hydration
Hydration is another important aspect of skin nutrition. It is necessary to drink plenty of water and other fluids throughout the day to maintain proper hydration in all body issues, including skin. Insufficient fluid intake can contribute to dry skin and decreased skin turgor -- or the skin's ability to maintain its normal shape -- associated with dehydration. Dietary fluid needs to maintain healthy skin and other functions increase when you have a wound, open sore or if you have fluid loss due to vomiting, diarrhea, fever or heavy sweating. If you're healthy, 8 to 9 cups of fluids per day will typically meet your body's daily rehydration needs.
Super Foods for Skin
While research on the best foods for skin is limited, according to Gibson, certain healthy foods contain substances that may have special benefits for skin. Antioxidant-rich foods that are especially skin friendly, according to Gibson, are blueberries, tomatoes, spinach, salmon, carrots, apricots, nuts and legumes. Foods with omega-3 fatty acids, such as fish and walnuts, may also help keep skin looking young, according to an article in "Reader's Digest." The article also recommends green tea as a "skin-friendly" beverage and notes that avocados and eggs both contain biotin, a vitamin that helps prevent dry skin.
References
- Craig Hospital: Skin: It's Too Much Pressure!
- MayoClinic.com; Foods for Healthy Skin: Top Picks; Lawrence E. Gibson, M.D.; June 2010;
- "The American Journal of Clinical Nutrition"; Dietary Nutrient Intakes and Skin-Aging Appearance Among Middle-Aged American Women; M. Cosgrove, et al.; October 2007
- MedlinePlus: Skin Turgor
- MedlinePlus: Swelling
- MedlinePlus: Dry Skin
- MedlinePlus: Skin Conditions
- Reader's Digest: 8 Essential Foods for Beautiful Skin
- MayoClinic.com: Water -- How Much Should You Drink Every Day?
- MayoClinic.com; Skin Care: 5 Tips for Healthy Skin; November 2009
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