The connection between diet and skin health

Liv Butler
Authored by Liv Butler
Posted Monday, June 14, 2021 - 6:00am

Diets have become modern-day remedies for the largest organ of our body, i.e., skin. The link between diet and skin is controversial, but recent studies have shown that food is 25% of the reason behind acne breakouts and skin problems.

It does not matter if you visit a dermatologist or not; you need to understand the relationship between a healthy diet & healthy skin. If you want to promote healthy skin, then you should consider adopting healthy nutritional habits.

Correlation between skin and food habits

Keratinization, a chaos of the turnover of the skin cells, ultimately leads to acne. Oil glands and pores are blocked due to this chaos resulting in the accumulation of sebum and protein under the skin.  P.acnes, or the acne-causing bacteria, feeds on the accumulated protein and sebum.

Our skin is constantly being renewed by the skin cells. Nutrients and vitamins are required by our body to rebuild and repair cells to promote skin renewal. Thus we must provide the required nourishment to our body by adopting good nutritional habits.

Moreover, food is just 25% of the reason for unhealthy skin. The other 75% depends upon stress, hormones, sleeplessness, and our surroundings.

“Healthy outside starts from the inside”

A healthy diet consists of fruits and vegetables that are beneficial for our body, skin included.  It has a significant influence on our skin as it reduces inflammation and lowers the chances of breakouts.

 Let’s take some notes on the key players for our healthy skin.

Proper Hydration

Staying hydrated is the healthiest habit that one can acquire for good skin. Moisture that has been lost due to perspiration and other processes is restored in the skin through it. 

Water also assists in maintaining elasticity. Collagen production is reduced with age and since collagen is mainly formed of water. Thus, water is the key to youthful skin as it boosts elasticity, preventing wrinkle formation and sagging. 

To maintain your youthful skin, you should consider the best wrinkle cream that moisturises your skin as well, here is a great list of the best creams pierremichelbeauty.com/best-wrinkle-cream/. Water also assists in flushing out the toxins and enhancing the radiant glow of your skin.

Vitamin A

The skin cell cycle is regulated via Vitamin A so that acne-causing protein and sebum do not get trapped. Fish oil, carrots, spinach, salmon, and broccoli are excellent food sources for Vitamin A.

It is also a crucial ingredient in Accutane, effective medicine for acne. Pregnant or nursing women should avoid the consumption of vitamin A.

Vitamin E and C

Antioxidant Vitamin E and Vitamin C work synergistically to provide a calming effect on the skin. Citrus fruits like oranges, papaya, tomatoes, and grapes are healthy food sources for vitamin C.

On the other hand, vitamin E may be found in sunflower seeds, olive oil, nuts, broccoli, avocados, and green leafy vegetables.

Omega-3 fatty acids

Omega-3 fatty acids are essential as they assist in inhibiting molecules that result in skin problems and inflammation. Along with that, they also boost healthy skin cell turnover and keep acne at bay.

Coldwater fishes like sardines and salmon, sunflower seeds, walnuts, and flaxseed oil are the top sources of omega-3 fatty acids.

Foods that can cause skin problems

Anecdotal links indicate that certain foods are likely to be the reason behind unhealthy skin. Such food types mainly include dairy items and chocolates. In addition, fast-food diets rich in fats, refined carbohydrates, and calories are also strongly associated with it.

Dairy

Based on the studies published, there is an anecdotal link between dairy products and skin breakouts, but it is unclear how it results. According to a proposed theory, cow’s milk can worsen skin issues.

Male hormones called androgens are increased in humans by the hormones present in cow’s milk. Androgens are further responsible for increased levels of sebum.

Accumulation of Sebum and protein can result in skin breakouts. More research is required to determine the type or amount of dairy that provokes skin issues.

Simple Sugars

Certain foods contain high levels of glycemic index that lead to skin issues in some people. Simple sugars raise the insulin level in our bodies. Insulin is responsible for causing a series of reactions that increase androgen hormones resulting in unhealthy skin.

Bottomline

Pay more attention to the relationship between food and your skin, as every person’s skin is likely to react differently to different diets. You can also prefer the advice of a dietician to maintain a moderate level of vitamins and nutrients in your diet.

 

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