How to Eat for Beautiful Skin

As you emerge from the long winter, you may not like what you see in the mirror. Spring skin is often dry, flaky, and dull. It’s to be expected after the cold, snowy months, but what can you do about it?

“Aside from staying away from cigarettes and using sunscreen when you go out,” says Joy Bauer, MS, RD, CDN and nutritional counselor, “the next best thing you can do for your skin’s health is to eat a diet rich in antioxidants.”¹

Dry skin seems to occur on the surface, but actually the problem goes deeper than that, down to the oil-producing glands in the lower layers. A healthy diet filled with vitamins and minerals that support proper gland function can help your skin battle the problem and appear more youthful and smooth.

Hydrate

Take a water bottle with your everywhere, and drink frequently. Your body is always losing water through perspiration, evaporation, and regular organ functioning, so you need to constantly replace it. You can also increase your body’s hydration by eating more raw fruits and vegetables. Goodies like cantaloupe, grapes, oranges, celery, cucumbers, and tomatoes are all bursting with liquids that will moisturize from the inside out.

In addition, avoid those foods that rob your body of water. These include alcohol, anything with caffeine, and high-sugar foods and soft drinks, which can all act as diuretics on your system. Stay away from fried foods as well, as they carry free radicals that damage skin structure.

Proteins, but Not Sugar

Protein is necessary for cell repair, and the skin is always renewing itself. Best sources for your complexion include all types of fish, skinless chicken and turkey, and egg whites. Meanwhile, reduce sugar (which can encourage inflammation) and carbs like potatoes, rice, and pasta, as these can break down collagen and lead to wrinkles.

More Natural Nutrients

Foods high in vitamins and natural antioxidants are great for your skin. Vitamin A helps maintain and heal epithelial (skin) tissues. Sources include egg yolks, oysters and nonfat milk, plus beta-carotene-rich gems like carrots, sweet potatoes, papaya, broccoli, eggs, and spinach. (The body converts beta-carotene to vitamin A.) B vitamins are involved in healthy functioning of oil-producing glands, so pile on the whole grains, cantaloupe, sweet peppers, green peas, fish, and citrus fruits.

Vitamin C helps protect skin cells and supports the formation of collagen, which keeps skin firm. Sources include orange juice, broccoli, tomato, mango, peppers, and kiwi fruit. Vitamin E is great at slowing skin aging, and is found in almonds, leafy vegetables, and olive and sesame oils. Finally, all types of antioxidants fight off damaging free radicals caused by sun exposure and pollution. Try blueberries and strawberries, squash, kale, spinach, kidney and pinto beans, cranberries, artichoke hearts, apples, and potatoes.

A Little Fat

Healthy fats and oils can not only keep your heart healthy, they can plump up the skin with natural anti-inflammatories. In addition, fatty acids are essential to the epithelial structures that retain moisture. Foods high in healthy omega-3 fatty acids include salmon, herring, anchovies, sardines, flaxseed oil, soybeans, canola, and walnuts.

Try your new diet for at least 4 weeks, and see if you notice a change in your complexion. You may be happy to find you feel more energetic and healthy, as well!

References

1. Joy Bauer. “Eat Your Way to Beautiful Skin.” http://www.joybauer.com/health-library/skin.aspx.