Protein and energy – Our skin contains proteins like elastin and keratin, so it will be affected by a lack of adequate protein (rare in Western populations), as well as a lack of energy (calories for example in restrictive diets). If you follow a plant-based diet, it may be more difficult to meet your daily protein needs. So try to include plant-based proteins such as soy and mycoprotein, and combine plant sources such as beans and lentils to get all the necessary nutrients. essential amino acids that our skin needs.
Sources include: Meat, fish, lentils, beans, eggs, soy and dairy products.
Vitamin A – Ensuring your dietary intake of vitamin A is sufficient can help maintain skin texture, hydration and elasticity. Low levels have also been linked to an increased incidence of acne (although vitamin A deficiency is rare in developed countries).
Sources include: eggs, salmon, carrots, tomatoes, sweet potatoes and leafy green vegetables.
Vitamin C – A powerful anti-inflammatory antioxidant that supports the body’s production of collagen and helps protect against UV damage.
Sources include: citrus fruits, kiwis, berries, peppers and leafy greens.
Vitamin E – An antioxidant that protects the skin against cellular damage caused by pollutants (including the sun) by fighting free radicals.
Sources include: Seeds, sunflower oil, nuts, dairy products and meat.
Zinc – Helps with wound healing and new cell production, as well as protection against UV damage.
Sources include: red meat, poultry, nuts, fortified whole grains, shellfish and fish.
Selenium – An antioxidant that provides elasticity to the skin and protects it from the sun.
Sources include: Brazil nuts, fish, meat and eggs.
Omega 3 fatty acids – Contain anti-inflammatory properties and help protect the outer layer of the skin, which helps retain moisture and prevent dryness of the skin.
Sources include: fatty fish, nuts, chia seeds, flax and canola oils.
Hydrate well is also the key to optimal skin health! We should aim to drink at least 6-8 glasses of fluids per day, hot drinks like tea, coffee and fruit juice also count. Although we should limit fruit juices to 1 x 150 ml (small) glass and keep in mind our caffeine intake to stay below the recommended amount which is between 400 and 500 mg per day (around 4 to 5 x cups of instant coffee).
Some research suggests an association between high alcohol consumption (>14 units per week) and an increased risk of psoriasis, which is an inflammatory skin disease. So, in addition to the many other reasons why we should limit our alcohol consumption, it is advisable to have no more than 14 units, spread over the entire week.
What can support the aging process of our skin?
The best thing you can do to delay premature skin aging is to wear SPF (minimum 30) every day, especially during the months of April to October, to protect yourself from the sun’s UV rays.
A buzzword you may have heard in beauty advertisements (just to name a few related to our skin) is collagen. Despite the many “collagen boosting” supplements on the market, we do not have solid scientific evidence to confirm that the collagen we eat is converted to structural collagen in our skin! This means the jury is still out on oral collagen and skin aging. Instead, it’s best to eat a variety of animal and plant protein sources such as meat, fish, dairy, lentils and beans. This way you will also keep your gut microbes happy and free from stress; all of which influence our body’s ability to produce collagen.
Can food choices impact acne?
Although there are currently no “gold standard” research studies suggesting a link between nutrition and acne, some research highlights possible associations. However, more importantly, there is no solution diet to control acne (despite what the internet tells you!) – it’s mostly to do with genetics and hormones.
Milkman – One food group that there are certainly many articles about online when it comes to acne is dairy, due to the presence of hormones and bioactive molecules found in skim milk. However, there is limited and conflicting research to support this hypothesis and it is only really a concern in the US, as it is illegal to inject hormones into cows in the EU (and the use of antibiotics is also strict). However, in some people, insulin-like growth factor (IGF)-1 levels increase when we drink milk, which has been linked to acne.
Other products like cheese and yogurt don’t seem to have any effect, although the research is conflicting. If you choose to reduce your milk intake or replace it with a plant-based alternative to see if there is improvements, opt for those fortified with vitamins and minerals such as iodine, calcium and vitamin D. Seek help from a dietitian before cutting multiple foods/food groups from your diet.
Sugar – Another common myth is that sugar causes acne. Although there is no research to prove “cause and effect”, the associations are due to the fact that sugary foods tend to be higher on the glycemic index (GI) scale, which ( in large quantities) stimulates IGF-1. IGF-1 is thought to promote the growth of oil glands, making the skin oilier and more prone to acne. Other high-glycemic foods include white rice, white bread, and mashed potatoes; meaning (when consumed alone in large quantities) can cause a spike in blood sugar levels, similar to sugary foods such as sweets and soft drinks.
However, this doesn’t mean you should cut out higher GI foods. Despite the potential association with increased incidence of acne, combining higher GI foods with protein and healthy fats can help lower the GI and keep you fuller for longer. An example of this could be combining dried fruit with nuts or a slice of toast with yogurt. Including low GI carbohydrates in the diet, such as whole grains, fruits and vegetables, legumes and legumes, can benefit health by providing a source of fiber and a variety of different nutrients to support the health.
Takeaway message
The health of your skin depends more on what you add to your diet than on what you take away. There is evidence showing that anti-inflammatory foods and nutrients such as omega-3 fatty acids can support good skin health. So make sure to prioritize unsaturated fats in your diet, such as oily fish, olive oil, nuts and seeds.
Consume a Mediterranean-style diet that includes a variety of whole foods such as fruits and vegetables, lean foods, protein, whole grains, and pair higher GI foods with lower GI foods to help stabilize blood sugar levels and provide a sustained source of energy throughout the day.