We have all heard the old saying, "You are what you eat." Nutrients from foods we consume affect everything from the immune and digestive system, to the skin and hair. Your skin is the body’s largest organ, and it regenerates itself every 27 days or so. Although there are many incredible skincare products that help your skin remain healthy and vibrant, your skincare efforts must be complimented by being mindful of what you put in your body.

Nutrients for Skin and Overall Health

Vitamin A

Vitamin A is essential for its role in collagen production. It also controls Keratin production and keeps the skin strong.
It plays a vital role in promoting your body's immune functions.
It can help combat night vision loss and maintain the coverings and linings of the eyes.
Aside from fish oil supplements, leafy green vegetables, and orange and yellow vegetables are all great sources of Vitamin A.

Vitamin C

Vitamin C is essential for supporting collagen production and can speed up the healing of wounds. It is also an antioxidant that fights against free radicals that cause skin damage.
It offers protection against immune system deficiencies, cardiovascular disease, prenatal health issues, and even fine lines and wrinkles.
Citrus fruit, broccoli, brussel sprouts, and tomatoes contain high levels of Vitamin C.

Vitamin E

Vitamin E can directly affect the function of immune cells.
It offers antioxidant properties for healthy skin and eyes, and helps strengthen the skin’s barrier function.
Vitamin E is commonly found in plant-based oils, such as wheat germ, sunflower, safflower, and soybean oil, and nuts, seeds, fruits, and vegetables. Some great options are almonds, collard greens, and spinach.

Zinc

Zinc is essential for overall skin health. It helps reduce inflammation, heal surface level lesions, and reduce visible signs of aging. It can also protect against sun damage when applied topically.
Zinc is essential to maintaining a healthy immune system.
Outside of taking a supplement, zinc comes naturally in meat, shellfish, eggs, and whole grains.

Nutrient Rich Foods for Your Skin

The best way to get the essential nutrients needed for healthy skin is through your diet. Although you can take supplements, most experts agree that the best way for your body to maximize the nutritional value is to include these foods in your diet as well.

Salmon

Salmon is rich in Omega-3 and essential fatty acids, which can help reduce inflammation.
It is a great source of protein, iron, zinc, and Vitamin E, and is low in saturated fat.
Salmon is also one of the best sources for Vitamin B12, Vitamin D, and potassium.

Avocados

Avocados are high in 'good' fats (monounsaturated fat).
Avocados have more potassium than bananas.
Antioxidants in avocados can help the skin maintain a youthful appearance.
Avocado oil can help protect the skin from UV damage, containing the highest natural SPF among vegetable oils.

Nuts and Seeds

Rich in fatty acids, nuts and seeds have antioxidant qualities to fight skin aging.
Nuts and seeds are rich in zinc, Vitamin E, and other vitamins that keep your skin healthy and glowing.

Sweet Potatoes

Sweet potatoes are an incredible source of beta-carotene, which can help boost skin health due to its antioxidant properties.
They also contain Vitamins A, D, and E, which can help your skin maintain a youthful appearance.
Tip: To retain the most beta-carotene, try boiling sweet potatoes rather than baking them.

Green Tea

The anti-inflammatory properties in green tea can help decrease redness and reduce irritation and swelling.
Tip: You can also use chilled, steeped green tea bags as an eye treatment. Steep two tea bags in water, remove, and wring out the liquid, allow to cool (or place in the fridge), and set tea bags over your eyes for 10-20 minutes.

Foods & Drinks That Can Negatively Affect Skin Health

It is important to note that consuming everything in moderation is perfectly fine. You don’t have to cut out these foods and drinks entirely in order to improve your skin health. Just reducing your intake will be beneficial.

Deep Fried Foods

Deep-fried foods can cause excess oil production in the skin, and the hydrogenated trans fats found in fried food can negatively impact your complexion.
Tip: Instead of opting for take-out fried foods, try baking things like potatoes, or breaded chicken, or using an air fryer in order to consume less oil.

Alcohol

The dehydrating effects of alcohol can lead to dry, flaky skin.
Alcohol also inflames tissue, and can cause red flushing of the skin.
Tip: Opt for clear spirits mixed with seltzer water and lemon/lime if you are going to have an alcoholic beverage.

Cheese and other Dairy

Dairy products can increase oil production and lead to clogged pores, causing acne and blackheads.
Tip: Try milk alternatives like coconut, almond, or cashew milk. If you are used to drinking half and half in your coffee, you may be surprised at how many delicious dairy free creamer alternatives are out there!

Caffeine

Caffeine, in abundance, can cause dehydration. This isn't to say you have to give up that morning cup of coffee, but be mindful of your consumption throughout the day, and of what you add to your coffee (try to avoid sugary additives and cream).
Tip: Substitute green tea into your routine, rather than reaching for a second/third cup of coffee. Green tea doesn’t increase cortisol in the same way coffee does, and it provides a wide range of health benefits, as mentioned above.

Foods High in Sodium

Too much sodium will cause swelling in your hands and feet as well as puffiness around your eyes. You will find that by cutting back on salty snacks and processed meats, you can avoid the excess water retention.
Tip: When cooking, reduce the amount of salt you add, and increase the flavorful herbs and spices. You can make an easy spice blend with dried herbs such as basil, oregano, tyme, dill, onion powder, and garlic powder.

Your skin is your body's largest organ, and by properly nourishing it, you will be able to keep your skin healthy and radiant for years to come.

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