Nutrition and skin health

Nutrition and Skin Health: What You Need To Know

When it comes to skincare, we often focus on topical products used in our morning and night routines. Nutrition’s impact on skin health often gets overlooked or misunderstood.

As we age, our skin undergoes natural changes in its layers and structures, resulting in various effects such as acne, pigmentation, wrinkles, or sagging. These changes can be influenced by both internal (endogenous) and external (exogenous) factors that vary from person to person.

You can spend hundreds of dollars on skincare products, but it’ll do little good if you don’t nourish yourself from within. Let’s understand the impact of a healthy diet on skin and the best superfood to get that glowing skin you’ve always wanted.

Impact of Diet on Your Skin

Certain diets or lack of nutrients can cause very harsh skin problems. The most common example is the lack of Vitamin C, which can cause scurvy. Also, a lack of protein can lead to flaky and discoloured skin.

Dietary choices can affect skin health, but it varies from person to person. While some individuals may eat anything without issue, others may experience a hot, flushed face after just one glass of wine.

If you’re struggling with unresolved diagnosed conditions, consider an elimination diet. This involves cutting out various food groups one at a time to pinpoint potential issues. But let’s get a bit specific:

1. Wrinkles

Yes, wrinkles are part of the aging process—it’s natural. However, maintaining a healthy diet can slow down that process. To increase anti-oxidant activity and strengthen your skin metabolism, protein peptides and fatty acids are beneficial.

Most importantly, limiting carbohydrate intake and sugar consumption prevents you from damaging your skin’s collagen. Getting too much of these enables your body to produce advanced glycation end products (AGEs), an aging proinflammatory molecule.

2. Acne

When new skin cells grow abnormally, they can block pores and trap natural oils under the surface, which can result in acne blemishes when bacteria feed on those oils. Limiting processed foods and excess fat in your diet may help skin cells thrive, preventing the problems that can lead to acne breakouts.

3. Skin Pigmentation

Maintaining even skin pigmentation can be a challenge. Many wonder about white spots on your skin. Several factors cause these spots. A lack of calcium, vitamin D, and E can contribute. These nutrients impact the skin’s melanin function. Melanin gives colour to our skin. A balanced diet is essential for healthy skin.

4. Dry Skin

Lotions, moisturizers, and sunscreens are not enough. There are many kinds of diets, such as low-fat diet deprives your skin of essential fatty acids. When the skin lacks fats, it can lead to dryness since fats help maintain the skin’s hydration by acting as a natural oil barrier.

Foods To Keep Your Skin Healthy

You don’t always need supplements. You can find all these necessary nutrients in real food. Here are some:

  • Salmon: Or any fatty fish like mackerel and herring. These water creatures are one of the best sources of Omega-3 fatty acids. It will help your skin thick, supple, and moisturized.
  • Avocado: Considered one of the best superfoods, Avocado is a great source of healthy fats that help protect your skin from sun damage.
  • Sunflower seeds: An ounce of sunflower seeds contains 5.5 grams of protein, 14% of the DV for zinc, 41% of the DV for selenium, and 49% of the DV for vitamin E.
  • Broccoli: An all-in-one veggie that contains zinc, Vitamins A and C, and lutein. Your body uses these as a protection from sun damage, dryness, and wrinkling.
  • Dark chocolate: The effects of cocoa on your skin are unbelievable. It’s high in anti-oxidant, making your skin less scaly, rough, and sensitive to sunburn.

These are just a few examples of regular foods you can buy at a grocery store that will keep you from harsh skin problems. If you want to learn more about your skin and health overall, contact us today.

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