What The Right Diet Can Do For Your Skin

Have you ever wondered if there is a connection between what you eat and your skin health?

While genetics and lifestyle factors play significant roles, scientific research has increasingly highlighted the powerful connection between certain foods and skin health.

In addition to certain foods helping your skin, there is also research that some foods can exacerbate skin conditions or contribute to premature aging.

Let’s look at both.

Foods That Help Your Skin

Numerous foods have research showing how they may be helpful to your skin.  While everyone has different dietary needs, the following food ingredients have been scientifically shown to boost your skin health and overall appearance.

Omega- 3 Fatty Acids

Perhaps one of the most well-known beneficial foods for your skin is omega-3 fatty acids, also known as polyunsaturated fats. Found in fatty fish like salmon, mackerel, and sardines, omega-3 fatty acids can reduce inflammation, improve skin’s appearance, and help maintain a healthy skin barrier. If you follow a plant-based diet, the best option to get omega-3 fatty acids is from algae or an algae oil supplement.

Numerous in vitro and in vivo studies have demonstrated the anti-inflammatory and anti-tumor effects of Omega-3 fatty acids, and randomized clinical trials showed that Omega-3 supplementation can reduce disease severity in Atopic Dermatitis and Psoriasis by reducing inflammation on the skin.

Chronic skin inflammation can disrupt the skin barrier. Having a diet rich in omega -3 fatty acids can help maintain a healthy skin barrier by reducing chronic skin inflammation.

There is no specific recommended daily intake of omega-3 fatty acids specifically for skin health. However, the American Heart Association recommends that adults consume at least 250-500 milligrams (mg) of combined eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per day. This is around two servings of fatty fish per week. A serving size of fatty fish is 3 oz. If you are not getting the omega-3 fatty acids from your diet, look for a fish oil or algae oil supplement that contains omega-3’s as free fatty acids. Factors to consider when looking for a good omega-3 fatty acid supplement is freshness, purity, higher bioavailable forms, and a higher omega-3 concentration relative to other fats and ingredients in the supplement.

Carotenoids

Carotenoids are a group of pigments that are made by plants and algae along with some bacteria and fungi and give foods a red, yellow, or orange color. You can find them in carrots, sweet potatoes, pumpkins, mangoes, papayas, and cantaloupe. Vegetables like spinach, kale, broccoli, tomatoes, bell peppers, and squash or seafood and eggs contain carotenoids as well.

While there are over 600 types of carotenoids, one of the most notable carotenoids is astaxanthin found in salmon. Astaxanthin is the primary carotenoid responsible for the characteristic pink or orange color of salmon. Several small human studies have demonstrated anti-aging and anti-inflammatory effects of astaxanthin on the skin.

Overall, carotenoids exhibit antioxidant properties in the neutralization of free radicals, they combat free radicals which helps prevent oxidative stress. Oxidative stress breaks down collagen and elastin, the proteins that give skin its structure and elasticity, which can led to premature aging, wrinkles and skin diseases like eczema. Carotenoids help protect these proteins, promoting a more youthful appearance.

Fruits and Vegetables Rich in Antioxidants

Carotenoids are not the only food ingredients with antioxidant properties. Antioxidants are abundant in all fruits, vegetables, nuts, seeds, and even tea. Some of the highest levels of antioxidants are found in blueberries, red beans, cranberries, and blackberries.

Antioxidants can help shield your skin from the harmful effects of sunlight, reducing the risk of sunburn, premature aging, and skin cancer. During a 15 year study period, adults older than 45 years old who consumed foods high in antioxidants had 10% less photoaging.

Antioxidants can help reduce inflammation, which is linked to many skin conditions, including acne and eczema.

Some antioxidants, such as vitamin C, can help boost collagen production, which is essential for maintaining healthy, hydrated skin.

Proteins

Proteins are important for building and repairing tissues, including skin cells. The skin’s continuous cell turnover leads to the loss of essential amino acids (the building blocks of proteins). These amino acids are essential because your body’s cells – including your skin cells – need them to function and regenerate. Your body cannot make essential amino acids, so you need to obtain them through nutrition. Incorporating lean sources of protein like chicken, fish, eggs, or legumes and tofu into your diet can help maintain healthy skin.

Many amino acids found in protein, such as lysine and proline, are involved in collagen production and wound healing.

Meats are often rich in essential nutrients like zinc, iron, and B vitamins, which play important roles in skin health. Zinc is particularly important for collagen synthesis, while iron is needed for healthy skin cell function. Certain B Vitamins also demonstrate a positive influence on human keratinocytes and fibroblasts.

Foods That Benefit The Gut Microbiome

Research on foods impacting the gut microbiome and the association with skin benefits is still in the early stages, but the available evidence points to a strong link between gut health and skin health. This research suggests that by nourishing your gut microbiome with certain foods you can potentially improve your skin's health and appearance.

Foods that benefit the gut microbiome can include probiotic-rich foods like yogurt, kefir, raw (unpasteurised) sauerkraut, kimchi, and kombucha. Probiotics are live microorganisms, such as bacteria and yeast, that can enrich your gut microbiome. Another option is to feed the beneficial bacteria in your gut with prebiotic fiber contained in whole grains, legumes, leeks, onions, and garlic. Prebiotic fiber is nondigestible, but gut microbes ferment it and use it as food.

While testing and research on this topic are still new, you can potentially improve your skin's health and appearance by improving your gut health.

Foods That Might Negatively Impact Your Skin

Clinical studies have linked a diet high in refined sugars, processed foods, and alcohol to increased inflammation, which can lead to acne, redness, and premature wrinkles. Dairy products have also been implicated in acne, especially in individuals with hormonal sensitivity. Additionally, excessive sodium intake can dehydrate the skin, making it appear dull and can lead to premature aging.

Food allergies can also have a negative impact on your skin. It is important to go to the doctor to conduct tests to pinpoint specific foods you're allergic to. This knowledge allows you to avoid those foods, preventing allergic reactions and their potential skin associations.

Top Five Foods For Skin

While we have reviewed the science behind many foods in this article that positively improve skin health, these are overall the top five best foods for your skin: 

1. Salmon
2. Algae (or Algae Oil)
3. Blueberries
4. Red Beans
5. Kefir

It’s no coincidence that these foods are not just good for your skin but also for your overall health! The same goes for foods that are bad for your skin:

Top Five Worst Foods For Your Skin

While certain allergies or food sensitivities can negatively impact your skin, these five items in your diet are the worst for your skin health: 

1. Sugar and sweets
2. Ultra-processed foods (like ice cream, soda drinks, sausages, crisps)
3. Refined carbohydrates (white bread, white rice, pasta, pastries)
4. Alcohol
5. Excessive salt 

The Right Diet and Effective Skincare Work Synergistically To Promote Healthy Skin

Consuming the right foods like we mentioned above provides your body with the essential building blocks for skin cells and helps promote healthier skin. Meanwhile, high-quality skincare products can address specific skin concerns, such as dryness, breakouts, or aging, and deliver targeted benefits. By combining a nourishing diet with a science-based skincare routine, you can optimize your skin's health, radiance, and overall appearance. 

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