Eat Your Way to Perfect Skin

Nutrition and skin health go hand in hand. Some foods nourish your skin from the inside out. They slow down aging, prevent acne breakouts, and give your complexion a healthy glow. Others have the opposite effect, leading to breakouts and premature aging. The next time you’re planning your meals, remembers the old saying: You are what you eat.

So, what should your diet look like? Which foods are good for your skin and which are best to avoid? Let’s get into it!

Add More Fats to Your Diet

Make sure your daily meals include healthy fats. These can be found in avocado, extra virgin olive oil, salmon, tuna, sardines, dark chocolate, and other delicious foods.

Fatty fish, for instance, is loaded with protein, omega-3s, and vitamin E. Your skin needs omega-3s to stay supple and young. Even the slightest deficiency may cause dryness and accelerate aging. These healthy fats also prevent and reduce inflammation, which is a contributing factor to acne.

Walnuts, pistachios, almonds, and other nuts are rich in omega-3s as well. They also contain zinc, a mineral that fights inflammation and bacterial infections. Vitamin C, another key nutrient, stimulates collagen synthesis and makes your skin look younger.

Get More Vitamin A

Most anti-aging creams and serums contain vitamin A or beta-carotene. However, this nutrient is more potent and has a higher absorption rate when ingested. Sweet potatoes, carrots, and orange colored fruits are all great sources of vitamin A.

Beta-carotene protects your skin from UV radiation, acting as a natural sunblock. It also scavenges free radicals, which are the main cause of aging.

Load Up on Antioxidants

Fresh fruits, vegetables, nuts, and fatty fish are packed with antioxidants that slow the aging process by neutralizing oxidative stress. Pomegranates, for instance, contain polyphenols that improve blood flow, smooth fine lines, and minimize the appearance of wrinkles.

Beware that cooking fruits and vegetables will decrease their antioxidant levels. For this reason, it’s recommended to consume them fresh.

Cut Back on Sugar

Sugar isn’t bad just for your waistline, but for your skin too. It triggers and worsens acne, causes hyperpigmentation, and promotes facial hair growth. This popular ingredient also contributes to insulin resistance, which in turn, affects your complexion and skin health.

The same goes for white bread, breakfast cereals, pizza, fruit juice, pasta, and other foods rich in simple carbs. Dermatologists have linked these foods to acne, premature aging, dull skin, and allergic reactions.