Posted on Aug 25, 2022, 3 p.m.
Diet and dermatology go hand in hand. Numerous recent studies have proven that nutrition and skin health are intrinsically linked and that what you eat can affect everything from how your skin ages to whether you suffer from acne or other skin conditions.
What you put in your body has a major ripple effect, and just because the food you eat isn’t going directly onto your skin, it doesn’t mean that it can't have a negative or positive effect. After all, your skin is the largest organ in the body.
If you’re someone who struggles with any of the following skin issues, your diet may play a major role:
- Skin discoloration
- Broken capillaries/crows feet
- Puffy eyes/under eye bags
While our genetic make-up differs by 0.1% and dietary and skincare needs may vary depending on age, lifestyle, and other external and environmental factors, there are some highly skin-supportive foods that benefit everyone.
Not all fish have the same nutritional composition. Fatty fish that support skin health are high in omega-3 fatty acids which are a great source of protein, zinc, and vitamin E. Increasing the ratio of omega-3 in your diet can help your skin stay supple, smooth, and moisturized.
Omega-3s improve the skin barrier functions and can help to fight dryness, redness, and inflammation that stems from psoriasis, atopic dermatitis, and other skin disorders.
Fatty fish like wild salmon and mackerel are rich in omega-3 and are readily available.
Broccoli is full of vital vitamins, minerals, and carotenoids. Carotenoids are the minerals that give orange vegetables their vibrant coloring. They’re also found in smaller amounts in broccoli and have proven to be important in maintaining healthy skin.
The abundance of vitamins A, K, C, B, copper, and zinc all support skin health by slowing down the aging process and acting as powerful antioxidants. Vitamin A is a key ingredient in the fight against acne so it promotes a healthy complexion too.
Additionally, broccoli contains sulforaphane, which decreases the risks of cancer due to its powerful antioxidant properties, while supporting skin health and having anti-aging effects.
Avocados are not only helpful in lowering cholesterol levels, but they’re also one of the best sources of healthy and healing fats. They are full of vitamins E and C, both of which support supple and soft skin.
Vitamin E is a vital antioxidant as it combats inflammation and free radical damage, and Vitamin C is both an antioxidant and anti-inflammatory. The fats in avocado help to protect against the sun, both topically and when ingested regularly.
The Key Takeaway
There are many other nutrient-dense foods that support skin health and longevity. However, these three have proven to be perennial favorites because of their high content of skin-enriching vitamins, fats, and minerals.
Enriching your diet with healthy, skin-supportive foods is the best all-natural defense against aging and skin conditions. Adapting your diet to include more skin-rich foods isn’t difficult, especially when you consider the availability of fatty fish, avocados, and broccoli.
This article was written for WHN by Mara Sampson, tinkerer of texts, artisan of content, blogger, and health advocate.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine.
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