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When it comes to achieving perfect skin, not only does what we put on our skin matter, but what we put in our bodies matters as well. Nutrition plays a major role in our skin's health and what we need to achieve that perfect skin is present right in our kitchen. In this article you will find foods which you need to include and avoid in your diet to get that perfect, glowing skin!
NUTRITION AND SKIN HEALTH
The skin is the largest organ of the human body. Nutrition is considered to play an important role in the skin health. Many studies have linked eating habits with skin health and research has also confirmed that nutritional levels and eating habits have an impact on skin health and aging (1).
Certain nutrients have been shown to improve skin health by protecting against aging caused by oxidative and UV-induced damage, dehydration, and loss of elasticity
These nutrients include vitamins A, C and E; selenium, zinc, copper, silicon, Bioactive components such as polyphenols, carotenoids; and essential polyunsaturated omega-3 and omega-6 fatty acids (2). Although do make sure to maintain an overall balanced diet along with including these foods to help improve skin health.
FOODS TO INCLUDE
1. Green Leafy vegetables
Green and dark green leafy vegetables (GLV), like broccoli, spinach and lettuces contain Xanthophylls which are a type of Carotenoids (Natural pigments which have antioxidant properties). GLVs Have anti inflammatory properties and they also protect the skin from UV damage. Studies also show that they slow down Photoaging (aging due to UV damage) and reduce the risk of Skin Cancer (3). Along with their amazing antioxidant profile they're also packed with vitamins, minerals and fiber, making them a great addition to your everyday diet.
Green leafy vegetables can help reduce inflammation, lower the risk of sun damage, and possess anti-aging properties
2. Indian Gooseberry
Indian Gooseberry also known as amla is used popularly in India for its many health benefits. Amla is considered to be one of the best sources of Vitamin C, in fact a serving portion of at least 100 g of fresh amla fruits (2–3 pieces) should suffice for the daily vitamin C requirement (4). Amla also contains other nutrients such as iron, calcium and phosphorous along with phenolic compounds (bioactive substances found in plants which are beneficial for health) which exhibit antioxidant activities and anti-inflammation properties (5).
One study found that amla extract can help improve collagen production in the human skin fibroblasts (6) while another study found that amla can protect the skin cells from UV irradiation (5). In one another study conducted on females who ingested amla extract orally with lingonberry had seen improvement in their skin elasticity exhibiting its anti- aging properties (7).
Indian gooseberry is a powerful antioxidant that can help increase collagen production, protect against sun damage, and possess anti-aging effects.
3. Almonds
Almonds have been a part of all of our childhoods. Not only are they great for improving memory, but they are also beneficial for our skin. Almonds are rich in Vitamin E along with MUFA (mono unsaturated fatty acids) and polyphenols (bioactive compounds).
Studies have found that consumption of almonds daily was associated with reduced wrinkles and increased skin hydration (8). Another study on post menopausal women found that daily consumption of almonds also helped reduce skin pigmentation (9).
Consuming almonds daily can help reduce wrinkles, increase skin hydration, and decrease skin pigmentation.
4. Turmeric
Turmeric can be found easily in every Indian kitchen and this spice has been used for generations for its therapeutic effects. Curcumin, the active component of turmeric has been shown to have anti-inflammatory, anticancer, and antimicrobial properties (10). Studies on Skin disorders have also found that turmeric is quite effective in treating acne, atopic dermatitis, photoaging and psoriasis (10, 11).
Turmeric can help slow down skin aging and treat skin disorders such as acne, atopic dermatitis, photoaging, and psoriasis.
5. Green Tea
Green tea is not originally from India but it is very commonly available. Green tea is a very good source of polyphenolic compounds particularly flavanols. Studies have found these flavanols to be beneficial for skin health as they help in improving skin hydration, protect against sun damage and also possesses anti-inflammatory properties. (8, 12)
Green tea is rich in flavanols and can help improve skin hydration, protect against sun damage, and reduce inflammation.
6. Cocoa
Surprisingly, Both Cocoa and Chocolate have beneficial effects on skin health. Cocoa is a rich source of flavanols, and both cocoa and chocolate can protect the skin from UV damage (13). The flavanols present in cocoa also contributes to enhanced skin microcirculation (blood flow to the skin) (14).
One study found that regular cocoa consumption had positive effects on facial wrinkles and elasticity, and It may also contribute to the prevention of the progression of photo-aging (15).
However, when consumed in the form of chocolate, caution should be paid to the ingredients. Commercial chocolate often contains high levels of sugar, fat, and milk solids, which can have detrimental effects on skin health (14).
Both dark chocolate and cocoa can improve skin health by increasing blood flow, reducing wrinkles, protecting against UV damage, and slowing down photoaging
7. Coffee
Coffee is a very popular beverage consumed by many on a daily basis. It is not only rich in caffeine but also contains high levels of polyphenols, particularly chlorogenic acid, which may have beneficial effects on skin health. One study found a significant association between higher consumption of coffee (450 mL/d) with lower hyperpigmentation. Coffee has also been shown to help increase blood flow and increase skin hydration (8). Other Studies also found that coffee polyphenols improve scaly skin making them look "smoother" (16).
The chlorogenic acid present in coffee has been found to reduce hyperpigmentation, improve blood flow, and increase skin smoothness.
8. Soybean
Soybeans are not only an excellent source of vegetarian protein, but they are also rich in phytoestrogens, which are plant components that mimic estrogen and have been shown to have amazing health benefits in multiple studies. Soybeans are also great for skin health. The reduction in estrogen during menopause has been associated with wrinkling, dryness, and poor wound healing. The phytoestrogens present in soy can help with these issues and also increase skin hydration while providing anti-photoaging effects. (8, 17).
Consuming soybeans can help reduce wrinkles and dryness while increasing skin hydration and providing anti-photoaging effects.
9. Orange
Oranges are not only delicious but also a great source of Vitamin C and flavonoids, which have been shown to provide numerous health benefits for the body and the Skin. One animal study conducted in mice found that consumption of oranges inhabited UV-induced transepidermal water loss (TEWL) improving skin hydration (8).Additionally, a pilot study concluded that daily consumption of orange juice was associated with increased antioxidant levels in the blood(18). Studies have also found that even the peel of oranges has antioxidant and anti-aging effects (19).
Oranges are rich in antioxidants and have been shown to improve skin hydration levels and provide anti-aging effects.
10. Pomegranate
Pomegranates are another fruit that can help brighten and improve the skin. They are rich in anthocyanins, which are powerful antioxidants. Animal study has found that the intake of pomegranate juice concentrate powder significantly decreased wrinkle formation, inhibited reduction in collagen type I and increased skin water content. (8) Supplementation of pomegranates also reduces inflammation. Daily oral pomegranate consumption may also lead to enhanced protection from UV photodamage (20).
Pomegranates are rich in anthocyanins and have been shown to reduce wrinkles, improve collagen production, and increase water content, while also reducing inflammation and protecting the skin from UV photodamage.
11. Mango
Mangoes are a beloved summer delicacy in India, and despite being commonly associated with acne, they are actually beneficial for skin health. Mangos are rich in carotenoids as well as Vitamin C and phenolic acids. One study found that consuming mango (85 g or 0.5 cup) four times a week significantly reduced facial wrinkles. Consumption of mangos is also associated with reduced inflammation and increased collagen production (8). The high antioxidant content also helps prevent sun damage and premature aging.
Mangoes are rich in Vitamin C, Vitamin A, and phenolic acids. Consumption of mangoes can help reduce wrinkles and inflammation. It also helps increase collagen production and prevents sun damage and premature aging.
12. Tomato
Tomatoes are rich in lycopene, a carotenoid with strong oxidant defense capabilities. Studies show that consumption of tomatoes increase serum lycopene levels and helps increase collagen production which helps maintain skin elasticity and firmness and protects the skin from Sun damage (UVR damage) (8). Tomato consumption also provides protection against atopic dermatitis (Eczema) (21)
Lycopene present in tomatoes has been shown to provide protection against eczema as well as reducing the risk of skin damage from UV radiation. Additionally, lycopene has been linked to improved skin texture and reduced signs of aging.
FOODS TO AVOID
1. Processed Foods
Processed foods are often high in calories, unhealthy fats, salt, and sugar, which can contribute to obesity, heart disease, and other chronic health conditions. Additionally, research shows that consuming processed foods can also have a negative impact on skin health. Studies show that consumption of both fried foods and foods with high salt can lead to acceleration of skin aging (1)
High-fat diets also delay healing of the skin by promoting oxidative stress and inflammatory responses. A high-fat diet can also aggravates skin conditions like psoriasis (Psoriasis is a systemic chronic skin inflammatory disease.). Studies have also found that the consumption of any processed foods 1–3 times per week and ≥4 times per week showed increased risks of Atopic Dermatitis (Eczema) (22).
Consuming processed foods can lead to inflammation, which can accelerate skin aging and trigger skin conditions such as psoriasis and eczema.
2. Sugary Foods
A diet high in sugary foods, such as cakes, cookies, and desserts, can have a negative effect on your overall health and skin health due to its glycemic load. A high-sugar diet can accelerate skin aging (1) , and foods with significant sugar content increase the glycemic load and affect serum insulin and insulin-like growth factor-1 levels, both of which promote the development of acne. (23).
Consuming sugary foods increases the glycemic load, which can have negative effects on the skin, including the development of acne and skin aging.
3. High salt diet
A high-salt diet can also negatively affect your skin health, as it is associated with increased inflammation, accelerated skin aging, and an increased incidence of atopic dermatitis (eczema). (1, 22) One study also found that consumption of salty food may cause development of adult acne (24).
Consuming a high-salt diet can accelerating skin aging, aggravating eczema, and increase the risk of adult acne. This is because high salt intake is associated with increased inflammation in the body, which can worsen these conditions.
4. Alcoholic Beverages
Alcohol consumption and smoking are both harmful to skin health. Studies have shown that heavy alcohol consumption (eight or more drinks per week) can lead to more severe signs of aging. This may be because alcohol can cause dehydration, which makes the skin appear dry, dull, and more prone to wrinkles. (25) Alcohol consumption is also associated with development of psoriasis and eczema. Alcohol consumption may also worsen rosacea and post adolescent acne. (26)
Alcohol consumption causes inflammation and dehydration, leading to skin aging and exacerbating skin conditions such as psoriasis, eczema, rosacea, and acne. Reducing or avoiding alcohol can help improve skin health.
THE BOTTOM LINE
Consuming all of these foods regularly can help increase your nutrient intake, antioxidant levels, and improve your skin health. However, it is important to remember that no single food can provide all the necessary nutrients if the overall diet isn't balanced. Therefore, it is essential to consume everything in moderation.
REFRENCES
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Congratulations on your first blog Khushi. Loved how you kept it concise and clear. Looking forward to more of valuable insights into nutrition. All the best!