Raechele Cochran Gathers, MD Can you eat your way to better skin? Is there really a such thing as a healthy skin diet? Does what you eat really impact your skin and your hair?
Diet Impacts Skin and Hair
Our skin is not just something that covers us up. It’s a living, functioning constantly active organ. In fact, our skin is our largest organ! Our skin is like the cover of a book—it can clue us in to what’s inside! Unhealthy? It’s probably going to show on your skin. Internal diseases like diabetes often manifest on your skin, and skin issues can be a clue to underlying internal diseases and dysfunction. If you’re sick, dehydrated, stressed or depressed, there’s a big chance that these issues are going to show up on your skin and in your hair. Eating a healthy diet can be the first step in having great hair and beautiful, youthful and even toned skin.
What foods should you eat for healthy and youthful skin? Here’s where the Healthy Skin Diet comes in! Dr. Zoe Draelos, a dermatologist and expert in nutraceuticals, has shared her Anti-Wrinkle Diet. Here are some of the tips of foods that you should be consuming on a daily basis.
Healthy Skin Diet Ingredients
1. Carrots – 2/3 Cup
Carrots are rich in Vitamin A, and its precursor, beta carotene. Important for immune function, Vitamin A is part of the family of retinoids, which are important for decreasing facial wrinkling, promoting smoother skin and reducing the development of the dark spots that occur as our skin ages.
2. Tomato – Raw, 1 per day
Tomatoes are rich in vitamin C. Vitamin C is crucial for development of collagen (which keeps our skin plump and youthful) and immune function. It’s also an antioxidant, which means it helps our bodies fight off bad free radicals. In addition, Vitamin C is often used topically for skin health.
3. Raw Avocado (1/2) / Olive Oil
Avocados and olive oil contain vitamin E, another fantastic antioxidant. Avocados also contain lutein, an antioxidant that’s important for eye health.
4. Watermelon – 1 slice
Watermelons contain lycopene, an important antioxidant.
6. Raw Apple – 1 (with the skin)
In addition to keeping the doctor away, it seems, an apple a day will also help give you amazing skin. Apples are rich in phytochemicals, which are naturally occurring plant chemicals. Phytochemicals might help boost your immune system, regulate hormonal activity, reduce DNA damage, and slow the rate of growth of some cancer cells!
6. Blueberries – 1 cup fresh / 1/2 cup dried
Blueberries have powerful antioxidant activity. Dried blueberries also are high in anthocyanin, a biologically active compound that can help combat several chronic diseases; and quercetin, which can help reduce skin damaging inflammation.
7. Protein – fish, chicken, yogurt and cheese
The healthy skin diet, like a diet for healthy hair, requires an adequate amount of protein. Our skin is made of protein, and proteins are essential to skin health. Not all sources of proteins are tops on the list though. Not all protein sources are created equal. Problematic protein sources can include butter, whole milk, sweet milk products (milkshakes!) and processed meats.
Skin Sabotaging Foods
So what foods aren’t so great for the healthy skin diet? Just what you’d probably expect. The same foods that aren’t so great for your waistline and your heart are also not part of the healthy skin diet.
- Sugar
- Potatoes
- Soft drinks
- Processed Meats
- Margarine
- Butter
