While genetics influence our physical attributes, flawless skin can be achieved regardless of your predisposition to skin health based on your DNA. Genetic contribution rates highly to your susceptibility to acne as well as skin sensitivity. But don’t worry. There are solutions and relatively simple changes that you can make to improve your skin. The impact of diet on skin health boils down to foods that nourish and foods to avoid.
You have heard the expression “you are what you eat.” Eating skin-orientated, as well as general health focused, foods will deliver the right combination of nutrients and vitamins that your skin needs to look and feel your best. Power foods that deliver tangible results can easily be incorporated into your daily meal planning. Sensible nutrition that heals and hydrates the skin should include foods that are eaten in their natural state and recipes that can be made from scratch versus high-processed foods. Just a handful of blueberries, at around 44 calories, is a powerhouse snack of antioxidants that help fade away blemishes, sunspots and hyperpigmentation as well as reduces the risk of cancer, aids in age-related memory loss and lowers blood pressure. Phytochemicals in the humble apple, both in the flesh and the skin of the apple, offer antioxidant and anti-cancer benefits. Apples speed up skin cell production as well as protect against tissue damage. Starting your day off with these super fruits on the side with some eggs for protein or atop overnight oats, will provide you with collagen, vitamin C and vitamin E to freshen the skin before you even get going. Providing 300% of daily vitamin A and carotenoids that provide complexion clearing antioxidants as well as skin inflammation reducing action, eating just ⅔ cup of carrots daily will likely be your number one beauty secret. Tomatoes are another super food that the skin loves. Tomatoes provide vitamin C that aids in collagen assembly as well as immunity support. Avocados you have likely heard are the best “good” fat. Eating 2 to 3 avocados per week is enough to deliver visibly healthier and glowing skin. Olive oil is a simple way to add vitamin E to your diet that helps absorb nutrients provided by other foods. Combine carrots, tomato, avocado and olive oil with some greens for a side salad at lunch and you have half of your beauty regimen by way of your diet covered by lunch time. Adding plenty of protein from yogurt and lean meat such as chicken will have your skin looking younger in no time.
A diet high in sugar, high-glycemic carbohydrates and high-processed and fried foods can lead to inflammation, breakouts and premature aging of the skin. Wrinkling of the skin is a natural part of the aging process but maintaining a healthy diet can slow the aging process.
Protein peptides and fatty acids can strengthen the skin, boosting metabolism and antioxidant activity. On the other hand, too much sugar enables advanced glycation end products which are oxidant stressors that damage the skin’s collagen. High-fat and high-sugar diets can trigger acne and increase oil production.
Antioxidants and anti-inflammatory foods will boost skin health in combination with hydration, hygiene and a customized skincare routine. For a tailored treatment for your skincare needs, schedule your appointment at THE CENTER for Advanced Dermatology by 602-867-7546 or WEBSITE.