Radiant skin is not just about using the right skin care products — what you put on your plate also plays a starring role, with scientific studies reinforcing the critical role of dietary choices.
Promoting Healthy Skin through Food and Dietary Choices
The following are the best food for healthy skin:
Sweet Potato: Sweet potatoes are vegetables rich in vitamin C, which is essential for collagen production. Consuming food such as sweet potatoes helps in maintaining an even skin tone and texture and is ideal for skincare. They enhance skin radiance and act as a protective factor against free radicals, reducing the risk of skin cancer.
Leafy Greens: Leafy green vegetables like spinach, kale, and broccoli are some of the best foods for glowing skin as they are abundant in nutrients such as vitamins, minerals, amino acids, and antioxidants, promoting improved skin hydration and elasticity. These elements reduce inflammation and combat free radicals, contributing to a lower risk of skin cancer, making leafy greens some of the best food for skincare.
Oily Fish: Oily fish are considered to be some of the most nutritious foods. Studies show that oily fish, such as salmon and tuna, are rich in protein and omega-3 fatty acids, combating skin inflammations associated with conditions like acne, eczema, and psoriasis. These fish also contain biotin and selenium — nutrients that support smooth and tight skin and reduce the risk of skin cancer.
Fruits and Berries: Berries, loaded with antioxidants, vitamins, and nutrients, offer potent protection against skin damage and enhance healing and circulation. Blueberries, in particular, help reduce collagen breakdown and increase overall collagen production, contributing to a decreased risk of skin cancer.
Watermelons: Fruits such as watermelons are known for their refreshing properties and contain the antioxidant lycopene, which fights free radicals and exhibits anti-inflammatory activity. This dual action reduces the risk of skin cancer and supports overall skin health.
Lentils and beans: Rich in iron and protein, lentils and beans are considered healthy foods that contribute to clear skin. Adding varieties such as black beans, split peas, pintos, and chickpeas to one's diet is recommended for improved skin health and a reduced risk of skin cancer.
Whole grains, including oatmeal, quinoa, brown rice, and wholemeal pasta and breads, are high in dietary fiber and provide nutrients such as B vitamins that improve skin tone and radiance while balancing natural oil. This protective measure against sun damage reduces the risk of skin cancer.
All in all, increasing the number of fruits and vegetables in one's diet can help in maintaining healthy, glowing skin. The addition of fish and lean meats such as chicken can also help tighten skin and reduce the risk of skin cancer, while adding foods that have dietary fiber like lentils, beans and whole grains can further nourish your skin and protect it from sun damage.
Unhealthy Foods and Skin Ageing
Consuming sugary foods like doughnuts, pastries, and brownies initiates 'glycation,' binding sugar molecules to proteins and producing free radicals.
This process breaks down collagen and elastin, leading to premature ageing, wrinkles, and an increased risk of skin cancer.
Here are foods you should avoid for maintaining healthy skin:
Potato Chips: Foods deep-fried in oil, such as potato chips, contribute to inflammation, releasing cell-damaging free radicals. This weakens skin collagen and elasticity, compromising skin health and elevating the risk of skin cancer.Saturated fats: High consumption of saturated fats in red meat, cheese, and butter negatively impacts the skin. Opting for a diet with leaner meats, lighter cheeses, and substituting butter with olive oil mitigates adverse effects, reducing the risk of skin cancer.
Processed Meats: Processed meats like hot dogs and bacon contain high sodium and saturated fats, contributing to skin dehydration, weakened collagen, and inflammation. Consuming such food accelerates ageing and increases susceptibility to skin cancer.
Alcohol: Excessive alcohol consumption dehydrates the skin, significantly impacting facial ageing. Heavy alcohol intake leads to wrinkles, puffiness, dryness, redness, and visible facial capillaries, elevating the risk of skin cancer.