Eating Right for Skin Health Written by: Kim Kisner

We know that our diet impacts our health in so many ways, but when you take that bite of an apple or spoonful of ice cream or a forkful of pasta primavera, are you thinking about how it will affect your skin?

That’s right…what you consume significantly impacts your skin health. A well-balanced diet can promote healthy, glowing skin and reduce chronic conditions. Conversely, a not-so-well-balanced diet can dull your skin and even promote outbreaks.

Here are a few guidelines for better skin health from VIDA Registered Dietitian Liv Kinkade.

Want That Healthy Glow?

First, for glowing skin, you should ensure that you have an adequate intake of healthy fat from Omega-3 fatty acids. This will act as an anti-inflammatory and also impact skin elasticity. Foods such as avocados, salmon, tuna, almonds, walnuts, eggs, and olive oil are all great choices.

Kinkade also suggests focusing on specific key vitamins, saying, “Biotin, Vitamin C, and Vitamin E are all rich in antioxidants that neutralize harmful cells called free radicals that can lead to skin damage.”

Avoiding Breakouts and Damaged Skin

In general, diets higher in refined sugars and high glycemic carbohydrates are best avoided, as well as processed foods. These can cause breakouts, poor skin health, and acne.

“Everyone’s response to food is individual, so if you have breakouts, try to keep track of your diet, and you’ll begin to identify what foods may cause issues for you,” said Kinkade.

“Typically, my approach is to focus on what healthy choices we can add to our diets versus what we should avoid, and that includes a good variety of fruits, vegetables, healthy grains, and Omega-3 fatty acids and lean protein. These things will help you maintain good skin homeostasis,” she continued.

Aging Skin

As we age, ensuring that our diets are not deficient in any area becomes more critical. Your plate should be half full of fruit and veggies for each meal, and the other half should include a good source of lean protein and whole grains. “This will help with the longevity of connective tissue,” says Kinkade.

Also, diversifying your diet is essential to expose your body and skin to the many micronutrients needed to function well and remain healthy.

Setting up these habits early in life can better support our health and skin as we age.

Ultimately, there is no magic food or fix for skin health, but evidence strongly suggests that a well-rounded diet will help you achieve healthy and thriving skin. Your skin is the largest organ in your body, so feed it well!