Healthy Foods For Your Skin

Anybody who has eaten too many carrots and turned orange as a result knows that a person’s skin can look great or terrible based on what one eats. What we eat in our diet affects not only the hue of the body’s largest organ, but also how it functions. This list will help guide you on the most healthy foods for your skin.

Whole Grain Products

Refined or “white” products have had the bran of the grain kernel removed during processing. This gives the product (such as flour) a whiter appearance, and removing the bran also takes away essential vitamins and minerals contained in the bran that the skin needs. One such nutrient is selenium. This substance is believed to be crucial to skin health in that it prevents skin cells from being harmed by the sun. Instead of having a piece of white bread toast with breakfast, swap in some wheat bread, or try an oatmeal muffin or a bowl of whole grain cereal instead.

Fish

In the past, some nutritional experts advised against eating large amounts of fish due to the fear of mercury contamination. However, mercury contamination has been lowered and many fish now are raised on fish “farms.” This is great news, because fish are excellent sources of fatty acids, the most well-known of which are omega 3 and omega 6. These fatty acids help build super strong cell membranes. In the skin, this makes all the difference because a strong cell membrane means that water can be better contained within the skin cell. This minimizes the appearance of lines and wrinkles because the water plumps up the cells. One of the best fish for obtaining fatty acids is salmon. Fatty acids also can be found in nuts like almonds or in seeds.

Berries, Fruits, and Vegetables

Berries, fruits, and vegetables often are good sources of fiber, but they also contain high amounts of antioxidants. Antioxidants are known for their anti-aging properties. In the skin, antioxidants help prevent damage to the skin cells from free radicals. Some of the best foods to eat in this category include plums and blueberries. Additionally, foods like oranges or other citrus fruits are high in vitamin C, while spinach is high in vitamin E. According to The Dermatology Blog, a blog on skincare, vitamin C is crucial to the skin because it is involved in the formation of collagen. Vitamin E improves softness and protects from sun damage.

Dairy Products

One of the worst problems for the skin is excessive production of sebum. This oily substance is produced by the sebaceous glands in the skin and is meant to make the skin somewhat waterproof and to protect the skin. However, sebum gets into pores and blocks them, causing acne. Vitamin A helps limit the production of sebum, so it’s one of the most important vitamins for clear skin. It’s found in dairy products such as low-fat yogurt.

Sample Meal Plan

Getting foods from the groups mentioned above doesn’t have to be difficult. For instance, even for people on the go, breakfast can be a granola bar with orange juice. For lunch, have a yogurt with blueberries, washed down with some milk. Grilled salmon on a bed of spinach can be a great dinner, especially if topped with a few sunflower seeds or almonds. Even if you can’t get foods from every group at every meal, your skin still will benefit from having them throughout the day. As an added bonus, the foods in these groups generally are low in fat. This means you will be consuming fewer calories and more than likely will be able to maintain or lose weight, leading to an overall healthier you.

The information in the article is not intended to substitute for the medical expertise and advice of your healthcare provider. We encourage you to discuss any decisions about treatment or care with an appropriate healthcare provider.