Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver. But what you eat also impacts another organ — your skin. As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.
Eat Your Way To Fabulous Skin
Everyone has a favourite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free.
- Eat a minimum of five portions of fruit and vegetables every day:
Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals, smoking, pollution and sunlight can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day. Betacarotene, found in carrots, sweet potatoes and pumpkin, and lutein, found in kale, papaya and spinach are potent antioxidants, important for normal skin cell development and healthy skin tone.
- Eat enough vitamin C:
Vitamin C is also a super antioxidant. It is needed to support the immune system, promote radiant skin and help blemishes heal properly. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C is needed to produce collagen that strengthens the capillaries that supply the skin.
- Don’t crash diet:
Repeatedly losing and regaining weight can take its toll on your skin, causing sagging, wrinkles and stretch marks. Crash diets are often short in essential vitamins and minerals too. Over long periods of time this type of dieting will reflect on your skin. It is always best to eat a healthy, balanced diet. If you’re considering trying a weight loss plan, make sure you have all the facts first – explore our expert guides to popular diets and read the six things you should consider before starting a diet.
- Drink six to eight glasses of water a day:
Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day – all fluids count towards your daily allowance, but water is the best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too. Don’t forget that some fruit and vegetables, such as watermelon, courgette and cucumber, also contribute fluids – the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin. Try to avoid smoking and excessive alcohol consumption as both can age the skin.