What is the skin?
The skin is the largest organ in the human body. It helps regulate body temperature, acts as a barrier to protect the body, and maintains fluid balance. The health and appearance of our skin are affected by a number of factors, such as our genetics and age, our hormone levels, our diet and lifestyle, and conditions like diabetes.
How can I get a beautiful skin?
Everybody has their favorite cream or treatment for the face, but it’s clear that healthy skin begins with nourishment from within. The skin is constantly being replaced by newer cells, so a constant supply of nutrients will help to maintain skin turnover. You can feed your skin with the right balance to keep it soft, supple, and free of blemishes.
The sun’s rays and harsh soaps can cause wrinkles and age spots, but so can a poor diet, a lack of exercise, and overexposure to tanning beds. It is important to modify your lifestyle and fine-tune your skincare routine. You can also optimize your nutrition through a balanced, varied diet, which includes fruit and vegetables rich in antioxidants, oily fish, nuts, and healthy fats.
1. Every day, eat at least five portions of fruits and vegetables
Fruits and vegetables are rich in antioxidants, which protect the skin against cellular damage from free radicals. These free radicals can be triggered by smoking or pollution.
Aim to eat at least five portions of fruits and vegetables per day. Beta-carotene is found in orange fruits and vegetables, such as sweet potatoes, pumpkins, and carrots. Lutein, which can be found in spinach, kale, and papaya, also plays a role in normal skin cell growth and healthy skin tone.
2. Get your vitamin C
Vitamin C is essential to maintain a healthy immune system, improve the appearance of your skin, and heal blemishes. Blackcurrants are the best source, followed by blueberries, guavas, kiwi fruit, oranges, and papaya.
Vitamin C also plays a key role in the production of collagen, a protein that helps to keep our skin plump, firm, and supported. It also strengthens blood capillaries, which supply blood that nourishes and hydrates our skin.
3. Vitamin E is essential for good health.
Vitamine E is essential for protecting the skin against oxidative damage (cells) and photo-aging. Vitamin E is found in foods such as almonds, avocados, hazelnuts, pine nuts, sunflower and pumpkin seed oils, and hazelnuts.
4. Selenium is in high demand.
A diet rich in selenium may protect against skin cancer and sun damage. It can also help prevent age spots and wrinkles. Brazil nuts are a great way to increase your selenium intake. Two or three nuts are enough to meet your daily recommended amount. As a salad or snack, mix Brazil nuts with seeds that are rich in vitamin E. Fish, shellfish eggs, wheatgerm, tomatoes, and broccoli are also good sources.
5. Zinc is a good source of energy.
Zinc helps to keep the skin supple and nourished by supporting normal glandular function. The mineral zinc is also important in healing and repairing skin damage. Fish, lean meat, whole grains, and poultry are all rich in zinc.
6. Include healthy fats
Some fats are natural moisturizers for the skin. They keep it soft and supple while improving its elasticity. Monounsaturated fats and polyunsaturated fats are found in Avocados, oily fish, Nuts, and seeds. These fats are packaged in a way that includes a healthy dose of vitamin E.
You should pay special attention to foods that contain a polyunsaturated fatty acid called Omega-3 fatty acids. These fatty acids are anti-inflammatory and can help treat skin conditions such as eczema or psoriasis. These fatty acids are also the building blocks for healthy skin.
Omega-3 fatty acids are found in oily fish, such as salmon and trout, and plant sources, including flaxseeds, chia seeds, nuts, and rapeseed oils.
7. Take in more phytoestrogens
Plants contain phytoestrogens, which are naturally occurring compounds. These phytoestrogens have a structure similar to that of the female hormone; They are believed to keep our hormones in check. It is important to note that estrogen has a vital role in maintaining skin health.
Different types of plant “oestrogen” are present. Some are found in soya, such as tofu or tempeh. Others are found in whole grains (lignans), fruit, vegetables, and flaxseed fiber.
8. Water is essential for life. Drink 6 to 8 glasses a day.
Moisture is needed for the skin to remain flexible. Even mild dehydration can make your skin look dry, tired, and slightly gray. Experts suggest that we drink between six and eight glasses of water per day. Water is the best fluid to drink.
Crispy skin roasties
Keep a large water bottle on your desk if you work in the office. This will remind you to stay hydrated. Herbal teas without caffeine are also good. Remember that fruits and vegetables like watermelon and cucumber contain minerals that will help you to hydrate.
9. Choose low-GI carbs
The Glycaemic Index (GI) ranks carbohydrates based on how quickly or slowly the body breaks them down into glucose. Eat plenty of beans and pulses. Porridge is also a low-GI carbohydrate. These carbohydrates release energy slowly into your bloodstream, giving you a steady source of energy. You will also feel satisfied and be less likely to snack.
Avoid foods with a high GI, such as sugary drinks and biscuits, because they can cause insulin to be produced, which damages collagen and speeds up wrinkles.
10. Don’t crash diet
Losing and gaining weight repeatedly will have a negative impact on your skin. You may develop wrinkles, stretch marks, and sagging. Crash diets can also be deficient in vitamins and minerals. This type of diet will have a long-term effect on your skin.
You should be aware of the following before you start a diet: Six things to consider before you begin a diet.
Other lifestyle factors can also affect the appearance of your skin. These include excessive alcohol and smoking.
Subscribe to our Healthy Diet Plans. These are balanced diets that will help you kickstart a healthier eating habit.
Skin problems can be treated by eating the right foods
Does diet affect acne?
Acne can be caused by changes in hormones during puberty or perimenopause. Fluctuating hormonal levels can stimulate oil glands. This can cause an inflammatory reaction and acne.
Follow these tips to minimize acne:
- Reduce the amount of saturated and hydrogenated fats found in processed foods and margarines
- Avoid foods that are high in sugar and junk food, like cakes and biscuits
- Increase your intake of raw vegetables, whole grains free, sh fruit, fish, and fish oil
- Include foods high in selenium, such as Brazil nuts and cashews, fresh tuna, walnuts, sunflower seeds, wholemeal bread, and walnuts.
- Consider the Mediterranean diet. This eating style has been associated with a reduced severity of acne.
Does diet affect psoriasis?
Psoriasis causes red patches of skin with scales. It is most common on the elbows or knees. The patches are generated by the rapid growth of skin cells and the turnover of those cells. The patches can be itchy and sore, and in some cases, the skin may even crack and bleed.
Exclusion diets are the best way to identify trigger foods. Sunburn, alcohol consumption, smoking, stress, obesity, and even sunburn are implicated. This type of diet is only to be done under the supervision and guidance of a registered nutritionist. Talk to your GP about a referral.
Take a look at these diet changes:
- Reduce saturated fat in red meat and processed meat
- Healthy fats are such as omega-3 fatty acids, which can be found in oily fish and cold-pressed nuts and seeds oils.
- Include anti-inflammatory spices and herbs such as cumin, turmeric, ginger, and fennel.
Does diet affect eczema?
Eczema can be a skin condition characterized by patches of redness. It is most common on the hands, but it can occur anywhere. Food sensitivity is one of many triggers. A food-exclusion diet can be beneficial, but it should only be used under the guidance and supervision of a qualified health professional, such as a registered dietician.
Foods that may cause a reaction include milk, eggs, and fish.
Include foods high in zinc, vitamin E, and omega-3 fatty acids to help relieve symptoms.
Consult your GP before changing your diet or starting an exclusion diet. Talk to your GP about persistent skin problems or ask for a dermatologist referral.