Eat Your Way to Vibrant Skin
By
Our skin is the largest organ of our body and often reflects what is happening internally. What occurs on the inside can manifest on our skin, providing clues about deeper, cellular-level activities.
Skin health has become a significant topic in recent years, whether it involves slowing or reversing ageing, treating acne, or achieving a youthful, bright, and glowing complexion. While lifestyle, genetics, and environment play major roles in determining overall and skin health, we sometimes overlook the fact that our diet plays a critical role in maintaining healthy cells and is fundamental to a sense of wellbeing and vitality.
With the increasing trend towards a high-glycaemic, processed diet in recent years, it is no coincidence that we have seen higher levels of acne, premature ageing, eczema, and similar conditions. This type of diet is pro-inflammatory and pro-oxidative, both of which contribute to poor overall health and, consequently, poor skin health.
Different nutrients and vitamins play various roles in maintaining our skin. Let’s explore a few of the most important ones, and consider food sources you can include in your diet to achieve the best results and a healthy glow from within…
Omega-3 fatty acids are essential, meaning we must obtain them from our diet as our body cannot synthesise them on its own. All of our skin cells are coated with a lipid membrane, which helps maintain the cells' structural integrity. We literally are what we eat – our body needs these essential fatty acids to have healthy cells. Excellent sources of omega-3s include chia seeds, hemp seeds, flax seeds, and fatty fish. These also have anti-inflammatory properties.
Dark leafy greens are rich in many nutrients that our skin needs to stay healthy. They are abundant in folic acid, antioxidants, and vitamin C. Folate supports cell growth, regeneration, and repair, which becomes particularly important when our skin has suffered damage from UV rays. It also maintains skin elasticity and overall skin texture and possesses anti-inflammatory properties.
Vitamin C is vital for collagen synthesis. Without sufficient vitamin C, collagen production is impaired, potentially leading to less elastic skin. Vitamin C is also a powerful antioxidant and helps to protect skin cells from oxidative damage caused by unstable free radicals. Antioxidants are crucial in preventing the signs of ageing. Examples of foods rich in vitamin C include kiwi, berries, papaya, and citrus fruits.
Red fruits and vegetables are important parts of our diet as they contain vitamin C and lycopene, a powerful antioxidant. Lycopene can help protect the skin from UV-induced damage, almost acting as an internal sunscreen. Foods rich in lycopene include tomatoes, watermelon, red bell peppers, pomegranate, and guava.
Orange foods are high in beta-carotene and vitamin A, which help to restore and repair damaged collagen. It is best to consume vitamin A through diet rather than supplements, as it is a fat-soluble vitamin and, therefore, easier to consume in excess, potentially leading to toxicity. Examples of these foods include sweet potatoes, carrots, salmon, liver, and eggs.
Other important factors to consider for good skin health include limiting highly processed foods, foods high in sugars and fats, alcohol, and smoking. It is also essential to prioritise good-quality sleep. By focusing on the impact food has on our overall wellbeing from a holistic perspective, our skin, as well as every other system in our body, will reap the benefits.
ABOUT THE AUTHOR
Deena Shaulov is a registered dietitian with a focus on integrative nutrition. She is passionate about helping individuals to feel their best through personalised and evidence-based strategies. For more diet and lifestyle tips, follow her on Instagram @functionalfoodsbydee, or get in touch at [email protected].
“Wellness Warehouse strives to help you live life well but because we are retailers and not medical practitioners we cannot offer medical advice. Please always consult your medical practitioner before taking any supplements, complementary medicines or have any health concerns and ensure that you always read labels, warnings and directions carefully, prior to consumption.”