A healthy body includes healthy skin, and both are maintained by a well-balanced diet that supplies a wide variety of nutrients. In that sense, many foods supply nutrients that play some role in keeping your skin healthy. Several nutrients are particularly important to maintaining healthy skin, however, and most of them are found in foods you probably eat every day. Drinking enough water, which is paramount for general good health, is equally essential for healthy skin.
Features
A diet for healthy skin includes a wide variety of deeply colored fruits and vegetables (rich in vitamins A and C) and fish and other foods high in vitamin E and healthful omega-3 fatty acids. While many of these nutrients, including water, are also used in creams, lotions and other topical skin care products, healthy skin begins with a diet rich in essential nutrients from whole foods.
Types
Blueberries, strawberries, citrus fruits, tomatoes, green and red vegetables in general, and potatoes are all high in vitamin C. Yellow and orange fruits and vegetables and fortified dairy products are all good sources of vitamin A. Seafood, lean meats, legumes and leafy green vegetables are all good sources of zinc. Fatty fish such as salmon and mackerel, canola oil and flax seeds provide omega-3 fatty acids.
Function
Specific nutrients found in certain foods have jobs in the body that directly involve the repair and maintenance of healthy skin cells. For example, vitamin C is essential for the production of collagen, a protein that supports the structure of the skin. Along with vitamin E, vitamins C and A (in the form of beta-carotene) function as antioxidants, which means they protect skin against damage from the sun, pollution and other environmental factors. Zinc, which also functions as an antioxidant, is a key mineral used by the body in the process of skin rejuvenation and healing.
Theories/Speculation
The University of Maryland Medical Center reports that many individual nutrients and whole foods have been investigated for their potential to protect against the development of different types of skin cancer. The results are speculative, but overall, researchers feel the best benefits may come from foods rich in antioxidants, which include vitamins A, C and E and zinc.
Potential
Continuing to eat plenty of foods rich in antioxidants and healthy fats as you get older can help prevent problems specific to aging skin. Older skin is more fragile than younger skin because it is thinner and breaks down more easily. The same nutrient-rich, balanced diet that helps keep skin healthy when you're young can also help protect and heal older skin.
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