Sure, you can spend money on creams and spa treatments (we all love them) but good skin condition starts with proper nourishment. Human skin is constantly shedding and being replaced by new skin cells, which means we need a steady supply of nutrients that will feed this process. That’s why eating a balanced diet gives best results and leaves our skin soft, supple and free of blemishes and various conditions.
Since the skin goes through natural cycles of dying and rebirthing, it’s best to take a holistic approach to skin care. This means we need to treat our skin kindly and provide it with plenty of nutrients and antioxidants that will feed it and leave it looking radiant. Many conditions from acne to psoriasis and eczema can be prevented and treated with quality nutrition. So, if you want to feel the benefits, here’s a little guide that will help you find the best recipe towards healthy skin.
How can diet affect skin conditions?
Issues like acne are caused mostly by inflammations and infections of sebaceous glands which produce that greasy film on the skin. These glands are stimulated by various hormones, androgens particularly. So, in order to avoid breakouts, make sure to stay away from saturated fats from overly processed foods. Also, cutting foods full of sugars as well as junk food will give your skin great results.
Another condition that is often triggered by food is eczema (it usually starts as red patches on the skin often on the hands). Eczema can be caused by various things, but often certain foods are to blame for many people’s conditions. Most commonly, people are too sensitive to milk, eggs, fish and foods with additives. However, foods with vitamin E, zinc and omega-3 fatty acids can reduce the symptoms and clear the skin.
So, if you want to tackle your skin conditions and feed your skin properly, here’s what to ingest on a daily bases:
Boost your intake of vitamin C
One of the best antioxidants in nature is vitamin C. Even though people mostly use it to boost the immune system, it can also promote radiant and blemish-free skin. Some of the best sources of vitamin C are definitely blueberries, kiwis and oranges, but you can also eat broccoli and sweet potatoes if you prefer savoury foods. Vitamin C also promoted the production of collagen that boosts the strength of blood vessels that supply the skin.
Have healthy snacks at hand
Reaching for potato chips and cookies is very easy and practical, but if you want to keep your skin pristine, try to grab a handful of seeds or nuts instead. These are some of the best diet snacks on the market and they will definitely keep you full of minerals, vitamins and omega-3 and 6 fats. Nuts like macadamia and almond also contain vitamin E that helps with skin dryness and sunburn decrease. Plus, most nuts and diet snack bars can be used while on Paleo, Keto and many other diets.
Yes, yes, cheese is yummy, but it doesn’t really do a lot of good to your skin. Dairy can boost inflammations in your body which can result in strong breakouts. So, if you know you have sensitive skin and tend to break out often, try a little experiment: stay away from dairy and see how your skin reacts. If you clear out, avoiding dairy products can be your solution towards healthy skin.
Eat some healthy fats
Omega-3 and omega-6 fats are great in battling inflammations and keeping skin away from eczema and psoriasis. However, since these compounds can’t be made by our bodies, the only way to get them is through proper diet. So, make sure to eat some fatty fish (if you’re not allergic of course), linseed, chia seeds and walnuts.
Practice good hydration
In order to stay flexible and plump, your skin needs plenty of moisture. Even mild dehydration can ruin your complexion and cause your skin to look greyish and tired. So, make sure to drink plenty of water every day (6 to 8 glasses) and eat juicy and crunchy fruit and veggies. When you combine the moisture and minerals these ingredients contain, your body will be well-hydrated and well-fed.
Avoid quick dieting
If you want to have elastic and firm skin, you must avoid yo-yo dieting. Constant weight loss and weight gain will cause wrinkles, stretch marks and sagging that can’t be fixed naturally. These crash diets also usually contain an insufficient number of vitamins and minerals which also affect the condition of your skin. So, if you’re trying to lose weight, make sure to see a nutritionist and find a nutritional plan that will provide you with gradual weight loss. Also, make sure to add some exercise—this will give you that firm look.
As you can see, proper skin care starts from within. So, make sure to provide your skin with plenty of nutrients and hydration and you will be repaid with clear and healthy skin that radiates!
The Carousel would like to thank Graphic Designer and Lifestyle blogger Stella Green Thompson for her article.