If you doubt that changing your diet can affect your skin – consider this. A healthy diet is good for your body, no? It can change your ratio of fat to muscle, your energy level and your organ health. Skin is the biggest organ in your body. What you eat can have a dramatic effect on your skin. Here are some of the major foods that dermatologists say can boost your skin health.
- Citrus – Oranges, grapefruits, lemons, tangerines… there are many types of citrus and all can help improve your skin. This is because citrus, as you likely know, is high in vitamin C. Vitamin C is great for skin because it’s an antioxidant. It helps control free radicals in the body, which are known to wear down cell walls, including the cells of the skin. This can cause skin to lose its elasticity and tautness.
- Spinach – Like citrus, spinach is an excellent source of ascorbic acid (vitamin C). Eating spinach can help undo some of the unavoidable damage that comes with living in modern life. For example, car exhaust and other environmental pollutants have been shown to increase the levels of free radical in the body. Taking in enough vitamin C can help protect the skin from these stressors.
- Whole Grains – Granola, bread and crackers that contain whole grains are recommended by cosmetologists and dermatologists for keeping skin looking young. Whole grains contain another antioxidant – vitamin E. Like vitamin C, vitamin E can help prevent wrinkles from forming by keeping cell walls strong.
- Nuts and Seeds – Whole grains aren’t the only source of vitamin E. Cashews, almonds, Brazil nuts, and sunflower seeds are just a few of the nuts and seeds that are high in vitamin E. Throw some trail mix in a plastic bag to eat throughout the day and you’re doing good work to keep your skin healthy.
- Carrots, Sweet Potatoes and Pumpkin – Munch on these orange foods in order to get a high dose of beta-carotene. Beta-carotene is great for your epidermis because it is an antioxidant. Like vitamins C and E, it can help “eat up” the free electrons which can float around your body and damage cell membranes. Whether you prefer the crunch of a raw carrot or the salty taste of homestyle sweet potato fries, add a little orange to your diet to get this vital nutrient.
- Wild Salmon – Omega-3 fatty acids are another great antioxidant which works to keep our whole body, including the skin, young-looking and healthy. Make sure to choose only sustainable wild- caught salmon.
More Tips for Skin Health
Along with the defensive steps of eating healthy foods for your skin, estheticians recommend taking defensive steps to protect your skin from oxidating free radicals in the environment. If you’d like to learn more about the science of skin health, you could consider getting a degree in esthetics.
- Don’t Smoke – Cigarette smoke is packed with free radicals which can weaken skin and cause wrinkles. This is just another reason to finally kick this habit.
- Wear Sunscreen – UVA rays are also a major contributor to oxidation. Over time sun exposure can cause cancer. Wear a high-SPF formula every day to stay protected.
Sources
Yale University: School of Medicine-Dermatology (2000)
Washington University: Facial Plastic Surgery Center (2009)
