What you eat can not only affect your overall health and wellbeing; it can also help your body to support the health of your skin.
According to Dr Joanna Mc Millan, Nutritionist and Vice President of The Australian Lifestyle Medicine Association “what you are eating can make an enormous difference to how your skin looks and feels, as well as having an impact on common skin conditions.”
Research into the impact of diet on skin health indicates that diet can impact on certain skin conditions, such as acne, and may also help prevent skin cancers and skin ageing.
So what should we eat for healthy skin?
According to Dr. Rajani Katta, MD, FAAD, a Clinical Professor of Dermatology at McGovern Medical School, University of Texas Health Science Center, the existing evidence suggests that a diet supporting overall health also supports good skin health.
“Nutrient-rich whole foods like fruits and vegetables, whole grains, and healthy fats are good for your whole body, and that includes your skin.”
Some of the foods commonly associated with good skin health include:
- Fatty Fish – a high source of omega 3 acids that have been linked to a reduced risk of non-melanoma skin cancers. Fatty fish is also a good source of vitamin E, which helps to protect the skin from inflammation and harmful free radicals.
- Nuts – like fish, nuts are a good source of omega 3 acids and vitamin E, making them a great addition to the diet, especially for vegans and vegetarians.
- Seeds – particularly flax seeds and sunflower seeds, which are both rich in protective fatty oils. Sunflower seeds also contain zinc and vitamin E which may help protect skin cells. Flaxseed may also assist those with sensitive skin. According to a 2011 study, female participants who took a flaxseed oil supplement for 12 weeks experienced reduced skin sensitivity, roughness and scaling, as well as increased hydration and smoother skin.
- Soy – soybeans contain compounds called isoflavones, which are thought to potentially plan a role in protecting the skin’s elasticity, particularly during menopause.
- Avocados – are rich in healthy fats and vitamin E, which support skin health.
- Olive Oil – a diet rich in olive oil is thought to reduce the effects of photoaging on facial skin. According to a study from 2012, this may be due to the monounsaturated fatty acids in the oil, which may protect against dryness and damage from free radicals.
- Green Tea – contains certain compounds that may benefit the skin, including antioxidants called catechins, which are said to help boost blood flow to the skin.
- Caretone and Beta-Caretone – carotenoids are antioxidants that are thought to have many health benefits, including protecting the skin from damage caused by free radicals and overexposure to the sun. Some of the best sources of carotenoids are vibrant green, yellow, orange and red fruits and vegetables.
- Water – keeping your skin well hydrated is essential for skin health, as it protects the skin cells from damage and makes it easier for skin cells to absorb nutrients and release toxins. Drinking more water is not only good for your overall health, but may be the easiest way to better support the health of your skin.
So, if you want to enhance your skin from the inside out, make sure you consider what you are putting inside your body and how it may be impacting on the health of your skin on the outside.
Do you have a skin concern?
Then why not contact us for a free consultation? One of our skin specialists will assess your skin, your personal needs, and desired results and develop a skin care plan to suit your requirements.
DermCosmesis prides itself on being an ethical, safe and professional skincare clinic for a wide range of ages and focuses on creating a unique and relaxing experience for each visitor.