Nothing says good health quite like bright, clear, and glowing skin!
Choosing the right skin care products and routine can go a long way in creating that youthful, dewy-fresh look.
However, as anyone who has battled skin issues will tell you, it’s only one piece of the puzzle.
Good nutrition and hydration also play critical roles in skin health and appearance.
So, what’s the best diet for glowing skin? What foods should you avoid? What are the best supplements for skin health? And how do nutrient deficiencies or insufficiencies affect your skin?
We’re going beyond skin deep today, with tips on how to use nutrition to support healthy, glowing skin from the inside out.
How Nutrition Affects Skin Health
There has been considerable controversy, differing opinions, and conflicting scientific evidence regarding the impact of nutrition on skin health.
This is understandable given everyone has unique biological, genetic, and lifestyle factors that affect their skin type, how they absorb nutrients, and how their body responds to different diets and ways of eating.
This explains why your BFF can pay little attention to her diet and have flawless skin, while your face explodes in breakouts or a rash if you eat chocolate, fried foods, or gluten.
Like all things health, the relationship between food and skin health is not black and white.
However, there are a few things we know definitively about how nutrition affects skin.
Here are ten examples.
1: Ultra-processed foods, high sugar, high fat fat foods are not good for your skin and can accelerate the aging process, cause or exacerbate breakouts, compromise collagen production, and deplete vital nutrients.
2: Antioxidants, like vitamin C, E, and polyphenols found in fruits and vegetables have protective effects on skin cells and collagen production, and can help delay aging, prevent skin damage, and promote healing.
3: Hydration is critical for skin barrier function. Yes, water isn’t technically a nutrient, but studies have shown staying hydrated offers various benefits for skin hydration, clarity, and skin barrier function.
4: Your skin has a microbiome that relies on diversity. It’s called the dermal microbiome, and just like your gut microbiome, its health is dependent on a diverse and healthy diet.
5: Speaking of the gut microbiome, that affects your skin too. This is relevant because gut microbiome health is directly related to what we eat or don’t eat.
6: Minerals, like zinc and iron, are essential for skin health. Various minerals, like zinc, copper, and magnesium, all play a role in skin health, including repair, clarity, collagen production, and tone.
7: Fiber is your friend. Often promoted for gut and heart health, fiber keeps your digestive system moving and feeds healthy gut microbes, both of which promote skin health.
8: Protein forms the building blocks of skin. Without protein, our skin cannot repair and regenerate, which is why getting enough protein is non-negotiable for skin health.
9: Healthy fats can be a game-changer for glowing skin. Moderate amounts of healthy fats, such as omega-3s, have been shown to help various aspects of skin health and function.
They also provide a carrier for fat-soluble nutrients, like vitamin A and E, which are essential for skin health.
- Everyone responds to foods differently. This is why one person may break out or get a rash from eating chocolate, cheese, or gluten, while another can eat a chocolate mousse and look great.
Skin’s response to food can also change as we age or develop different health issues.
With these facts in mind, let’s explore seven ways to optimize nutrition for healthy, glowing skin from the inside out.
1. Focus On The 80/20 Principle
The research is finally in, ultra-processed foods are harmful to skin health, while whole foods are helpful.
The reasons for this are multifaceted, but in a nutshell, ultra-processed foods contain various ingredients, like sugar, artificial sweeteners, and bad fats, that can trigger inflammation in the body, deplete skin-friendly nutrients, and degrade skin health over time.
In contrast, whole, unprocessed, or minimally processed foods provide a wealth of skin-loving vitamins, minerals, antioxidants, water, and fiber, which help quell inflammation, nourish the skin, organs, and tissues, and combat free radical damage (unstable molecules that create oxidation, leading to skin damage and signs of aging).
Does that mean you can never have a soda or a serving of chips again?
No, but focus on eating whole, unprocessed or minimally processed foods 80% of the time and save 20% for fun foods.
2. Eat More Antioxidant-Rich Foods
You’ve probably noticed antioxidant claims on a lot of skin and beauty care products.
That’s because these incredible nutrients, found in foods, beverages, and the human body, act like your body’s security system, spotting, disabling, and cleaning up free radicals that cause cellular and skin damage over time.
By increasing our intake of antioxidant-rich foods, we help ensure our bodies have the protection they need to prevent premature aging and damage to skin, organs, and other bodily systems.
Antioxidant-rich foods are typically very colorful (and tasty), and include things like red grapes, leafy greens, berries, apples, pomegranates, squashes, carrots, etc.
As an added bonus, these foods are also rich in fiber.
So, aim to eat the rainbow for better skin health.
3. Stay Hydrated
Drinking enough water is one of the best things you can do for your body and your skin.
Studies have shown that optimal hydration can help keep skin soft, moisturized, and supple, and many people swear by it for reducing breakouts and balancing oily skin.
General recommendations suggest aiming for eight 8-ounce glasses of water per day.
4. Include Some Cultured Foods Or Probiotics In Your Diet
As mentioned previously, new research has shown skin has its own microbiome!
This is exciting, as it has opened the way for new research into how the skin’s microbial communities relate to its health and susceptibility to skin conditions.
Studies have also shown that gut microbiome health can have a direct impact on skin health in various ways via the gut-skin axis.
Some of the best and most affordable ways to support a healthy microbiome—dermal and gut—are to eat a diverse and healthy diet and include some probiotic- and prebiotic-rich foods or supplements.
Probiotics introduce friendly bacteria into the gut, which helps displace bad bacteria, allowing for a healthy microbial community to thrive.
Prebiotics are a type of fiber that resists digestion and ferments in the intestines, where it provides a food source for healthy gut bacteria.
Probiotic-rich foods include:
- Yogurt
- Kefir
- Saeurkraut
- Real pickles
- Kombucha
- Kim chi
Prebiotic-rich foods include:
- Onions
- Leeks
- Green bananas
- Mushrooms
- Asparagus
- Whole oats
- Jerusalem artichokes
- Dandelion greens
- Chicory
Not a fan of fermented foods? Then consider a probiotic supplement, like Dairy-Free Probiotic Power-Dophilus® from our sister company, Country Life Vitamins.
5. Make Sure You’re Getting Enough Of These Skin-Friendly Vitamins and Minerals
Specific vitamins and minerals, such as vitamins A, C, D, E, B-complex, iron, and zinc, have been shown to be helpful for various aspects of skin health, including:
- Promoting collagen production
- Helping reduce breakouts
- Supporting skin repair
- Preventing skin cancer
- Promoting elasticity
- Reducing photoaging
- Supporting immune health, which helps with certain skin conditions
- Promoting skin thickness and resiliency
- Supporting skin barrier function
In fact, specific vitamins, like vitamin A, also known as retinol, are used in the treatment of various skin conditions.
The best source of these nutrients is a diverse and healthy whole foods diet. The exception is vitamin D, which is best sourced from a few minutes of unprotected sunshine daily.
However, supplements, such as multivitamins and vitamin D, can help ensure you meet your daily requirements.
Consult with your healthcare practitioner for personalized recommendations, and then explore our sister company, Country Life Vitamins, for multivitamins, vitamin D, and other essential nutrients.
6. Don’t Forget About Protein!
As mentioned previously, protein provides the building blocks for skin creation, regeneration, and repair.
Without protein, our skin could not exist!
Protein also promotes healthy blood sugar balance and satiety, which can go along way in maintaining a healthy diet for glowing skin.
Focus on lean proteins from clean sources, like organic meats, beans, legumes, dairy, fish, and seafood.
Protein powders can also be helpful for ensuring you meet your daily requirements, especially if you’re working out or are on a higher protein diet.
Our sister company, Biochem, offers a variety of clean grass-fed whey and organic, sustainably-sourced vegan protein powders.
How much protein do you need? It depends on who you ask.
However, the official Recommended Dietary Allowance (RDA) for protein is or 0.36 grams per pound of body weight.
So a 150-pound person would need to consume 54 grams daily.
Nutrition experts typically recommend aiming for a palm-size amount at every meal.
7. Replenish Your Skin With Healthy Fats Daily
Fats were once demonized as the enemy of good health.
However, new research has shown that moderate consumption of healthy fats, such as olive oil, avocados, coconut oil, and fatty fish, has a protective effect on skin, cardiovascular health, and overall health.
There is also evidence that omega-3 fatty acids, found in fatty fish, walnuts, chia seeds, hemp seeds, and fish oil supplements, may benefit skin due to their anti-inflammatory properties.
How much fat do you need?
There is no official RDA for fats, but most experts recommend keeping it to 20-30% of your daily calories, and not exceeding 10% saturated fats.
Some nutrition experts recommend more or less, so talk to your healthcare practitioner for general recommendations.
Your doctor or dermatologist may also recommend an omega-3 supplement, such as fish oil.
Bonus Lifestyle Tips For Healthy, Glowing Skin
Optimizing nutrition can be a game-changer for creating healthy, glowing skin, but again, it’s only part of the puzzle.
Our overall lifestyle, including stress levels, sleep patterns, and movement, can also impact skin health.
Here are some more quick lifestyle tips to promote healthy, glowing skin:
1. Sleep More, Scroll Less
Many of us sacrifice sleep to get more done or to have more time to ourselves (we see you, parents and caregivers!).
However, research has shown that just one or two nights of sleep deprivation can cause dark circles and sagging under the eyes, dullness, paleness, and fine lines and wrinkles.
It gives new meaning to the term “beauty sleep”, doesn’t it?
Prevent this by committing to 7-9 hours of sleep every night.
2. Break a Sweat!
You’ve probably heard about the skincare benefits of saunas and steams, but exercise works just as well to detoxify, increase circulation, enhance antioxidant function, and create a natural dewy appearance.
Plus, when we exercise, we sleep better, which will help out with the previous point.
Aim for 30 minutes a day of strength training and cardio for healthier skin, body, and mind.
3. Reframe Your Relationship With Stress
Chronic stress creates chronic inflammation and is one of the biggest causes of premature aging.
However, since we can’t avoid stress, we must learn to manage it creatively.
Practicing a relaxing skin care routine is a great way to destress at the end of the day, as is exercising, meditation, journaling, socializing, getting enough sleep, and spending time in nature.
Find inspiration in: Prioritize Self-Care With These Tips.
4. Rethink Your Nightly Drink
Although everyone’s different, research has shown that consuming alcohol can cause dehydration, skin flushing, and redness.
It’s also dehydrating and can disrupt sleep, all of which are not great for skin health.
Some studies suggest that alcohol in moderation may provide some skin benefits, while others challenge this recommendation.
Regardless, it’s likely wise to reduce consumption of alcohol for skin and overall health.
The Final Piece of The Puzzle: A Clean Skincare Routine
A healthy diet plus a healthy lifestyle plus clean skincare products is a tried and true formula for beautiful, glowing skin from the inside out.
Desert Essence offers a full line of clean, natural, and sustainably sourced skin, body, hair, oral, and personal care products.
Our products are botanically based and free from harmful chemicals that can disrupt skin and overall health, making them a perfect addition to a mindful and healthy lifestyle.
From gentle, tea tree oil-based products for blemishes and breakouts, to ultra-hydrating body butters and plant oil sprays, to soothing ceramide lotions and cleansers, we offer dozens of ways to naturally nourish your skin.
- Shop Desert Essence Facial And Blemish Treatments
- Shop Desert Essence Body Care
- Shop Desert Essence Ceramide Collection
- Shop Desert Essence Hair Care
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