Eating well is not only good for your general health, evidence continues to show that a nutritious diet can help keep your skin healthy and glowing. In this article, I discuss how supplements, minerals, foods and reducing stress contribute to a younger, smoother, and healthier complexion.
Healthy nutrition increases your skin's collagen production, your skin will be smoother and suppler, which will help prevent premature wrinkles and sagging skin. Diets high in vitamin C and low in fats and carbohydrates are linked to fewer wrinkles and age-related skin dryness and improve uneven skin tones.
Nutrients that are important for healthy skin include foods high in Vitamin C, a super antioxidant which is needed to support the immune system, promote radiant skin, and help blemishes heal properly. The best sources of fruits and vegetables high in Vitamin C include blackcurrants, blueberries, guava, kiwi fruits, oranges, avocados, papaya, strawberries, sweet potatoes, broccoli, green and red peppers, spinach, cabbage, carrots, turnip greens, and other leafy greens.
Other nutrients important for healthy skin are minerals such as copper and zinc, which keep pH levels balanced while playing an important role in cell structure.
The biggest offenders to look out for are foods high in sugar, dairy products, and foods with hormones and antibiotics. Refined sugar and dairy products tend to produce inflammation in the body, which can make skin conditions like acne, rosacea, eczema, and psoriasis worse contributing to aging skin. Steer clear of foods like white bread, soda, candy, fruit juices, sugary cereals to avoid the insulin spike that stimulates inflammation Foods containing high levels of pesticides have been associated with skin cancer. Additionally, foods containing antibiotics can kill normal gut flora, which contribute to premature aging.
Best food sources of Vitamin B include whole grains like brown rice, barley, millet, meat (red meat, poultry, fish), pasture raised eggs, legumes (beans, lentils), nuts and seeds, (sunflower seeds, almonds), dark, leafy vegetables (broccoli, spinach) and bananas.
Lastly, I want to mention Omega 3 essential fatty acids which are truly remarkable ingredients for the skin. They serve as the essential building blocks of skin’s surface layers by fortifying cell membranes allowing them to protect other parts of the cell against harmful free radicals., creating a smoother, more even, younger-looking, and healthier complexion, no matter your age or skin type. They also help seal and keep moisture in reducing the appearance of fine lines.
When pollution, stress and an unhealthy diet trigger inflammation, your skin’s collagen suffers and by eating more foods packed with omega-3 fatty acids like chia seeds, spinach and kidney beans, mackerel or salmon or other inflammation fighting foods work their magic from head to toe.
Written by Erasmia Spyros, RN, CCN / Healthy by Dezign