They say beauty is only skin deep. And, of course, it’s what’s on the inside that matters. But because the skin is your body’s largest organ, it’s a good indicator of overall health, too. Your skin is your body’s first line of defense against the outside world (think: bacteria and pollutants) as well as a key part of your body’s detoxification system. And since your skin’s health starts from the inside, one of the best ways to show it a bit of love is with the best diet for healthy skin. Aging is a perfectly natural, beautiful thing that should be embraced and celebrated. And what better way to show your body and skin how much you love it than by giving it the nourishment it needs to stay vital and healthy.
In addition to avoiding things like excessive sun exposure, poor nutrition, and other environmental toxins, your best course of action for beautiful, healthy skin is to start with your diet.
Start Prioritizing Antioxidants
While you’ve definitely heard of antioxidants, you may not be as familiar with how they work to protect the skin. Antioxidants are molecules found in food (mostly plants) that fight free radicals in your body. Free radicals are the byproducts of a number of processes in the body that can damage cells and lead to illness.
The foods listed below are some of the highest in antioxidants.
- Herbs and spices like mint, oregano, cinnamon, and cloves
- Pomegranate
- Berries, especially blackberries and blueberries
- Kale
- Cauliflower
- Walnuts, and other nuts and seeds
- Coffee, in moderation, of course
Skin-Supporting Vitamins and Minerals
While a diet rich in a variety of vitamins and minerals is great for overall health, vitamins C and E, along with the mineral selenium, are particularly good for the skin.
Vitamin C has been shown to potentially help protect against sun damage, even skin tone, smooth wrinkles, and help support collagen production. Vitamin E may also be helpful in reducing UV damage to the skin. Selenium works along with vitamin C and E to stop free radicals and other skin-damaging compounds before they can lead to wrinkles.
- Blueberries, blackcurrants, strawberries, broccoli, oranges, kiwi fruits, bell peppers, and sweet potatoes are all high in vitamin C.
- Nuts, seeds, vegetable oils, fatty fish, and avocado are good sources of vitamin E.
- Lean proteins, fatty fish, and Brazil nuts are some of the best sources of selenium.
Stay Hydrated
This one is simple but no less important. Your skin is a great sign of chronic dehydration. If your skin is dry, tired, and dull-looking, chances are you’re not getting enough water. Six to eight glasses of water a day should keep your skin well hydrated.
And while almost all fluids count towards your daily allowance, it’s best to avoid drinks that are high in added sugars. And, of course, limit alcohol since it has a whole host of negative impacts on your skin and overall health.
Include Healthy Fats
Every cell in your body relies on fat for structural integrity, and skin cells are no exception. Ensuring your diet includes plenty of healthy fats will help keep your skin supple and improve elasticity. The key is to make sure you’re including high-quality fats from whole food sources and avoiding the low-quality fats found in processed foods.
Avocados, nuts, and seeds all provide essential fatty acids that work to naturally moisturize your skin. And the omega-3s found in oily fish, flaxseed, linseed, chia seeds, and walnuts may help with inflammatory skin conditions.
To get a detailed individualized diet plan on gout and weight loss please contact Dietitian Prioshka on +919049364351.
Your holistic nutritionist and dietitian,
Prioshka. Rodrigues
(Dietitian Prioshka’s Diet Clinic (MSc) in Goa)