What a person eats affects the body. A balanced nutritious diet is good for entire body functions. An unhealthy diet can damage metabolism, damage organ, weight gain. As scientists are doing more research on diet and body, it is becoming more evident that what a person eats can significantly affect aging and the skin’s health.
There is still a lot of research on the impact of diet on the skin, but it plays a role. According to women’s health dietitian and founder of Flourish Heights Valerie Agyeman. “Nutrition greatly impacts all parts of the body, including the skin. Changes in skin texture, color, dryness, temperature, and overall appearance are among the first signs of nutrient deficiency and other health concerns. A balanced dietary routine with a variety of fruits, vegetables, lean protein, healthy fats, and complex carbohydrates provides nutrients that the skin needs for growth and recovery. Supporting this process of growth and recovery is super key to healthy, nourished skin.”
It is also necessary to know that some skin-related conditions, wrinkles, and acne are determined by genetics, so even the best diet might not have a huge impact. Acne is caused by hormones, rosacea, psoriasis, eczema, might be affected more by gut health and diet. Inflammation is also responsible for many skin conditions, and as per research, many foods can cause inflammation while others can reduce it. It is also known that diet and lifestyle pattern interacts with DNA.
The question here is it worth changing the diet to improve skin. There is no proper evidence because kin appearance is often related to genetics. Studies have shown that including particular healthy food in daily routine can help fight complexion woes by turning off inflammatory genes and allowing the body to strengthen and build healthy tissues. The skin reflects the health of a person.
One must be looking for vitamin-rich vegetables and fruits, healthy fats, and proteins. It is recommended to have a diet with sufficient protein, healthy fats, and many vitamins, minerals, antioxidants, and other nutrients. Vitamin D decreases the harmful effects of sunburn and while Vitamin C is important in the synthesis of collagen. Antioxidants reduce the impact of pollution and other environmental dangers that create free radicals. The damaging effects of UV radiation are protected by Lycopene. Proteins are broken down into amino acids, which are the source of protein found in the skin, hair, nails, and the rest of the body. For glowing skin, one must look for vitamin B, C, D, E, collagen, and omega-3 fatty acids. For the maintenance of healthy skin, nutrition is one of the main factors.
There has always been a debate that does dairy causes acne and other skin issues. For some people, a diet rich in dairy products can be problematic. If a person’s skin is super sensitive, then the person can avoid milk, but a person is not prone to breakout, then the person can have milk. Those who have sensitive skin should consult a doctor to check on whether dairy is the cause.
Food that can contribute to healthier skin –
Fatty Fish: It is an excellent source of omega-3 fatty acids, which helps in the skin’s functioning and appearance and influences how it responds to inflammation. Essential fatty acids, ceramides, and other lipids layer upon each other to strengthen the skin’s surface and form a lipid barrier. Inflammation can damage the skin cells and result in inflammatory skin conditions like psoriasis, dandruff, acne, rosacea, rashes.
Beta-Carotene: It protects the skin from sun exposure. One must include high on beta-carotene food like carrot, sweet potato, tomato, bell pepper, and squash. The consumption of beta-carotene can prevent sunburn and dry skin. The body converts the beta-carotene into vitamin A, an antioxidant that protects skin cells from premature aging and UV damage and stimulates collagen production and cell growth.
Nuts and Seeds: They are full of skin-boosting nutrients like vitamin E, selenium, unsaturated fats, zinc. Zinc helps in the skin repair process and serves as an antioxidant that helps to prevent UV damage. Selenium acts as an antioxidant that protects from
Blueberries: They are rich in antioxidants that help fight cell-damaging free radicals. As a personage, the body’s ability to fight free radicals reduces, affecting the skin cell. When more free radicals and antioxidants are less, skins began to weaken and slow signs of aging. The strength of collagen fibers is increased by Blueberries, which gives skin structure.
Safflower Oil: It is a good source of vitamin C, which helps in skin glowing. It acts as an antioxidant that helps decrease collagen breakdown, prevent and repair damage from UV exposure, and reduce skin inflammation.
Orange: It is a good source of vitamin C, which helps in skin glowing. It acts as an antioxidant that helps in improves wound healing and skin hydration, stimulates the formation of the skin barrier, and UV damage to the skin. As per research, a diet deficient in vitamin C hurts the skin.
Yellow Paper: It is rich in vitamin C, which is essential for collagen production. It acts as an antioxidant that helps to protect against free radical damage.
Broccoli: It is full of many vitamins and minerals that benefit the skin, including zinc, vitamin A, and vitamin C, and also contains lutein that helps in keeping skin hydrated, wrinkle-free, and protects against oxidative damage.
Cantaloupe: It helps in glowing skin and is rich in vitamin A needed for skin health.
Avocado is high in healthy fat and a good source of vitamin E, and contains compounds that help protect the skin from oxidative damage.
Cucumbers: It is high in water content, and water helps keep skin hydrated, helps in the removal of toxins and waste, and supports skin elasticity.
Green Tea: It contains a group of catechins that protect skin from sun damage and reduce redness. Skin elasticity and moisture content are also improved by Green Tea.
Kale: It is rich in vitamin A which is an antioxidant and promotes healthy skin cell turnover. Applying kale helps to reduce the visibility of spider veins, stretch marks, scars, bruises.
Almonds: It is rich in vitamin E and acts as antioxidants that help prevent signs of aging caused by free radicals and helps to find skin cancer. Vitamin E is suitable for dry skin.
Eggs: It is rich in amino acids that are the building blocks of collagen production.
Milk is rich in vitamin D, which protects from sun exposure and prevents wrinkles and discoloration.
Dark Chocolate: It is excellent for skin firming and has flavonols, a very potent antioxidant.
Greek Yogurt: It prevents the appearance of fine lines and wrinkles and is rich in B vitamins, which help to detox skin.
Pomegranates: It contains polyphenols that help fight free radicals and help to regulate the skin’s blood flow.
Kidney Beans: It is rich in zinc, which has high healing properties that help fight acne.