How Nutrition Affects Your Skin Health
It’s almost Farmers Market season in cities and towns across America. With the return of local farmers and vendors comes the opportunity to freshen up your diet. We all know that eating your daily recommended servings of fruits and vegetables can keep you healthy inside and out, but a balanced diet supports good skin health, too! Getting the right mix of vitamins and antioxidants can protect your skin from harmful UV rays, reduce signs of aging, and keep your skin hydrated.
You Are What You Eat
The food you eat has a direct impact on the health and appearance of your skin. Omega-3 fatty acids, for example, can help fight inflammation and autoimmune conditions such as psoriasis and lupus. If you’re looking to include more fatty acids in your diet, salmon and mackerel are a great place to start. If fish isn’t your favorite, you can avoid the oceanic entree and simply take a fish oil supplement. Nuts and seeds also supply healthy fats with similar health benefits.
Vitamin C is another helpful nutrient for your skin and overall health. Vitamin C supports the production of collagen, which keeps your skin strong and supple. A tall glass of orange juice is chock-full of vitamin C, but the nutrient can also be found in avocados and tomatoes.
Foods that provide various antioxidants can neutralize free radicals, which can damage your skin and contribute to its aging. Red grapes and broccoli both have strong antioxidant properties. There are many ways a good diet can provide healthier skin. Keep in mind, though, that some scientific research suggests the opposite is also true. A diet high in refined sugar or unhealthy fats may cause skin aging.
Food Can Protect You
People sometimes go to extreme measures to avoid sunburn or potential skin cancer. From slathering on the sunscreen to donning long-sleeve beach t-shirts, it can be stressful trying to protect your skin. One easy way to cut down on UV damage is by filling your plate with fresh produce. Carrots, sweet potatoes, oranges, and bell peppers, for instance, all contain beta carotene, which acts as a natural sunblock.
Foods with antioxidants, including green tea and dark chocolate, provide UV protection, too. Soy contains isoflavones, which offer a wide range of potential benefits, including improving wrinkles, preventing UV damage, and mitigating skin dryness.
Other Sources of Antioxidants
It’s a smart idea to eat plenty of fruits, vegetables and healthy fats, for reasons beyond protecting your healthy glow. However, if you struggle to fit enough carrots or walnuts in your regular diet, there are other ways to provide your skin with antioxidants. For example, certain serums and moisturizers include vitamins and antioxidants derived from natural sources.
Don’t Forget to Hydrate!
According to Dr. Joyce Park, a board-certified dermatologist, hydration is just as important as nutrition when it comes to maintaining healthy skin. Of course, you can always enjoy an ice cold glass of water to quench your thirst, but you might also consider supplementing your diet with water-rich foods like watermelon or cucumber, which are equally refreshing as they are nutritious.
If your diet is balanced and your skincare regimen is comprehensive, but you are still struggling to keep your skin hydrated and healthy, you should talk to your dermatologist about other options to improve your skin. Common skin conditions including acne, psoriasis, rashes and perpetually dry skin often have underlying conditions your doctor can help identify. If adjusting your diet doesn’t help, a dermatologist may suggest antibiotic, topical or phototherapy treatments.