The sun is out and that means it’s time to pull out the swimwear, sundresses, tanks and shorts! We know it’s important to care for our skin using the right products to maintain its health and look, but our diet can play a large role in that as well. As the old saying goes, “you are what you eat.” To to help your skin look its best, you have to be consuming what is best for it. Below are some food items to keep in mind when thinking about nutrition for healthy skin.
FOODS TO INCLUDE
Carrots: Carrots are a great choice for maintaining healthy skin. With high levels of beta-carotene, carrots help to repair skin tissue and keep it vibrant. Add carrots to your veggie mixes and salads or juice them for a refreshing beverage.
Sweet Potatoes: Sweet potato does wonders for the skin. They are high in Vitamin C which helps our body with collagen production. The elasticity in our skin is maintained with the help of collagen. Sweet potatoes are also high in Vitamin A, another nutrient which protects our skin.
Turmeric: Turmeric is widely known for its plenitude of health benefits. It also can be very helpful for the health of our skin. Studies have shown that turmeric can calm symptoms of chronic skin conditions, lower the risk of skin cancer, and slow down the aging of our skin. Turmeric can be used in topical applications or added into our recipes for seasoning.
Coconut Water: You don’t have to wait until you’re in a tropical location to enjoy a refreshing glass of coconut water. Adding this beverage to your regimen can be a great choice due to its many health benefits. It can work as a natural skin toner when applied topically, fight against skin infections and help to keep skin hydrated.
Watermelon: Who doesn’t love a refreshing bowl of watermelon when the temperatures begin to rise? This fruit is rich in Vitamin A and C, both of which help to slow down the signs of aging and help for our skin to remain tight and supple. It can also help to treat excessively oily skin due to its ability to lessen pore size, reducing the amount of oil which is released.
Water: A discussion on nutrition for healthy skin wouldn’t be complete if we didn’t mention adequate water intake. One of the best things you could do for your skin is to drink water on a daily basis. It flushes toxins out of the body and help for your skin to appear less dull. It can also improve our skin’s elasticity, helping to maintain a youthful appearance.
LIMIT OR AVOID
Excess Alcohol: A daily glass of wine has been shown to have health benefits. However, too much alcohol, especially hard liquor, can wreak havoc on our skin. Indulging in alcoholic beverages too often can leave our skin looking dull and discolored. Also, since alcohol dehydrates the body, it causes the skin to be dry and can lead to premature aging.
Indulging in alcoholic beverages too often can leave our skin looking dull and discolored. Also, since alcohol dehydrates the body, it causes the skin to be dry and can lead to premature aging.
Sugary Foods: Excess sugar is not only a culprit in increasing diabetes risk, but it also does not help in bringing out the best in our skin. High glycemic foods cause our blood sugar to spike which can increase inflammation in the body and lead to skin breakouts. They can also break down the collagen in our bodies, which helps to keep the skin elastic and tight.
Excess Unhealthy Fats: Essential fatty acids or healthy fats are great for our skin. However, foods high in saturated or trans fats will do much more damage than good. Similar to the negative effective of excess sugar, high levels of saturated or trans-fats can lead to inflammation in the body and create more issues for our skin.
When thinking about nutrition for healthy skin, give these changes a try. It may be just what your skin needs most!
The article was originally published on August 17, 2018.
Rashida A. Marshall, MS is the creator of AFIYA Magazine, a digital health and lifestyle publication for Black women. This creative venture grew out of her love for learning, teaching, and sharing valuable wellness information to help improve the quality of life. Rashida is also a Pilates and dance instructor specializing in women’s health.
