Foods To Eat For Healthy Skin

Our skin is our largest organ and plays a critical role in our overall health and well-being. It acts as a barrier, protecting our internal organs from harmful bacteria and viruses. It helps regulate our body temperature and even allows us to sense the world around us. Therefore, taking care of our skin is essential, and that includes what we eat and drink.

In this post, I'll share some of the essential nutrients you need to keep your skin healthy and looking its best.

Foods to eat for healthy skin

There are many types of foods to eat for healthy skin. A healthy diet plays an essential role in maintaining skin health. A well-balanced diet can provide the essential nutrients required for healthy skin, such as vitamins, minerals, and antioxidants.

Here are some of my top recommendations to improve the health of your skin.

Water

Water is an essential nutrient that we may not always think about. However, it plays many important roles in our bodies, including maintaining our body temperature, providing shock absorption for our joints, and allowing our cells and fluids to function correctly.

For our skin, water is just as crucial. When our skin's outermost layer, the epidermis, lacks water, it becomes rough and loses elasticity. The water our epidermis needs comes from the inside. Studies show that drinking more water can help hydrate our skin and may be particularly beneficial if you have dry skin or don’t drink enough water.

According to the Mayo Clinic, women should aim for 2.7 L (11.5 cups) of fluids per day, while men should aim for 3.7 L (15.5 cups) per day. Remember, these fluids can come from drinking water or other beverages and water-rich foods like soups, fruits, and vegetables.

You may not always think about water as an essential nutrient, but it is. Water plays many important roles in your body. It’s the main component in your cells and fluids. It allows you to maintain your body temperature and it provides shock absorption for your joints. It’s no wonder that adults are 60% water.

Your personal water needs may be higher if you sweat a lot (from physical activity or living in a hot, humid environment), if you are pregnant or breastfeeding, or if you are prone to urinary or digestive tract conditions (kidney stones, vomiting, diarrhea).

Protein

Protein is an essential macronutrient that we need a significant amount of every day. Protein makes up parts of our cells, immune system antibodies, and the enzymes needed for thousands of reactions, including digestion.

Our body's main structure is also made from proteins, including our bones, muscles, organs, and skin. Collagen and elastin are plentiful proteins that make up the structure of our skin, and keratin is another vital protein that makes up the outer epidermis layer, giving it rigidity and enhancing its barrier protection.

Different proteins are made by combining different building blocks called amino acids. The recommended daily amount of protein is based on your body weight. For every 20 lbs you weigh, you should try to get just over 7 grams of protein each day. This means a person who weighs 140 lbs needs about 50 g protein/day, while someone who weighs 200 lbs would need about 70 g protein/day.

Protein is one of the key foods to eat for healthy skin and can be found in meat, poultry, fish, dairy, and eggs. Plant-based sources of protein include soy, lentils, beans, nuts, seeds, whole grains, and even vegetables like corn, broccoli, and asparagus.

Essential fatty acids

Two types of fatty acids are essential nutrients for our health and our skin, including linoleic acid (omega-6) and linolenic acid (omega-3). Omega-3 fatty acids, in particular, are anti-inflammatory and linked to many health benefits, including improvements in rheumatoid arthritis, ulcerative colitis, diabetes, heart disease, and psoriasis.

A higher intake of linoleic acid is associated with lower levels of skin dryness and thinning as our skin ages. On the other hand, a lack of fatty acids is linked to increased water loss from the skin, drying it out and causing weakness in the protective outer barrier.

You can get these essential fatty acids from eating fish like salmon and tuna, shellfish, nuts like walnuts, seeds such as flax, chia, pumpkin, sunflower, and sesame, oils like soy and canola, leafy vegetables, and avocados. [Essential fatty acids are also available in fish oil supplements which may contain additional vitamins and minerals.]

Vitamin C

Vitamin C is an essential nutrient and has several functions including making other nutrients more absorbable and available. It is a water-soluble antioxidant vitamin that plays many roles in your body, including in skin health.

A deficiency of Vitamin C (scurvy) results in skin lesions, as well as skin that is easily bruised and slow to heal. This is, in part, because of Vitamin C’s role in stabilizing the protein collagen. Another sign of Vitamin C deficiency in the skin affects hair follicles and can cause “corkscrew hairs.” These are examples of why Vitamin C is so important for skin health.

Every day you should aim for at least 75 mg of Vitamin C. Fruits and vegetables are rich sources In particular, bell peppers, citrus fruits (oranges, grapefruits), broccoli, cauliflower, strawberries, kiwis, blackcurrants, potatoes, rose hip, and parsley.

Vitamin E

Vitamin E is a group of essential vitamins called tocopherols. They are fat-soluble antioxidants that work synergistically with Vitamin C. When given together, vitamins C and E (and zinc) can speed up wound healing. Deficiency of Vitamin E is linked to red, dry skin.

Vitamin E is often applied directly (topically) on the skin to reduce redness and some of the effects of sun damage. Ingesting Vitamin E helps the skin from the inside by protecting collagen and fats from breaking down. One clinical study successfully improved symptoms of dermatitis (skin inflammation) in participants who took Vitamin E supplements over several months.

The recommended daily allowance for Vitamin E (alpha-tocopherol) is 15 mg. You can get Vitamin E in vegetables, oils (wheat germ oil, olive oil, vegetable oil, sunflower oil), nuts (almonds, hazelnuts), spinach, broccoli, corn, kiwis, and soy.

Skincare beyond nutrition

While nutrition is essential, and I’ve covered my top 5 recommendations above, don’t forget other important skin care practices that help protect and nurture your skin.

●       Use gentle cleansers and warm (not too hot) water to keep skin clean

●       Moisturize after taking a shower or washing your hands

●       Avoid things that bother your skin such as harsh cleansers, fragrances, and irritating fabrics

●       If you have allergies or intolerances (e.g., to gluten or pollen), avoid those

●       Limit your sun exposure and use sunscreen as appropriate

●       Be physically active

●       Try to get enough quality sleep

●       Use a humidifier and wear gloves when the weather is dry and cold

●       Avoid tobacco

Overall, a healthy diet includes a variety of foods to eat for healthy skin. Fruits, vegetables, fish, nuts, and seeds are all foods that can help improve the health of your skin. Remember to stay hydrated and avoid processed and sugary foods that can cause inflammation and damage to your skin.

Final thoughts

The nutrients you consume feed your whole body—including your skin. As your largest organ with many critical roles, your skin needs a variety of different nutrients every single day. Water, protein, and, essential fatty acids are important macronutrients. While the antioxidant vitamins C and E are among some of the micronutrients your skin needs to heal and stay healthy.

In addition to nutrition, caring for the outside of your skin is also important. Using gentle cleansers, warm water, and moisturizers, and avoiding irritants and allergens will help. If you have any medical concerns with your skin, see your healthcare professional.

Start nourishing your skin from the inside out with these foods that are good for healthy skin. Try incorporating some of these nutrient-rich foods into your diet today and see the difference they can make for your skin. Don't forget to share this blog post with your friends and family who are looking to achieve healthy, glowing skin.

Together, we can all enjoy the benefits of a well-balanced diet and radiant skin.

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