How can your diet impact your skin?
Part 2 of our skin series
Written by Shani Kaplan
The jury is still out on the foods that CAUSE acne. There are many existing claims that dairy, gluten, highly sugar-laden or fried processed foods are the culprits; however, not enough studies support the fact that diet is the sole factor. Even in studies resulting in strong links between diet and skin health, there are too many variables when considering things like stress, poor sleep, and hygiene, among others.
So, whilst we won’t focus on foods to avoid, we can instead talk about what to add into your diet to ensure you’re eating enough vitamin, mineral-rich foods that will have a positive impact on your skin (not to mention your overall health!).
Let's talk nutrition
Dr Sam Bunting, a popular UK-based dermatologist says the foods she eats on a daily basis for skin health are carrots, tomato, olive oil, avocado, blueberries, apple, and fruits like watermelon, papaya, strawberries or guava. She also speaks of the importance of Vitamin D and Omega 3s.[1] Similarly, Dr Liv Kraemer, a dermatologist with a Ph.D. in skincare, also suggests these vegetables and fruits with the addition of salmon, shiitake mushrooms (because of their zinc content), almonds, and good quality olive oil for healthy skin.[2]
This makes sense when you look at these foods and their nutritional makeup. Including plenty (and a varied amount) of the below vitamins within your overall diet will help on your quest for clear, youthful skin:
Zinc
It seems that topical serums these days are filled with this little magical vitamin, but why? Due to its anti-inflammatory effects, zinc is especially beneficial for inflammatory acne and acne scarring. Australian Dermatologist, Dr Davin Lim, even advises supplementing with zinc for severe acne cases.[3] One study reported that 38 out of 48 acne patients experienced an 80-100% reduction in acne after taking zinc supplements daily for 8 weeks. It was also found that low levels of zinc were linked to cases of severe acne. (4, 5, 6, 7)
Best food sources:
Oysters, beef, chicken, tofu, pork, hemp and pumpkin seeds, oatmeal, lentils, and shiitake mushrooms.
Vitamin C
Vitamin C is rich in antioxidants and is beneficial for skin as it helps form collagen, a protein behind skin, and is imperative for skin health and aids in wound and scar healing. A study performed at the University of Kiel in Germany even found that collagen could help maintain skin elasticity and moisture. [8]
Best food sources:
Oranges, bell peppers, berries, kiwi, guava, papaya, lemon and lime.
Vitamin A (retinol)
Vitamin A is crucial for your health. It not only keeps your skin healthy, but it also has larger benefits such as helping your immune system, organs and optimal vision function.
Best food sources:
Eggs, oily fish, cheese, liver. However, plant-based readers don’t despair! Beta-carotene rich foods convert into Vitamin A; think yellow, red and green vegetables like spinach, carrot, sweet potatoes and red peppers; and yellow fruit, like mango, papaya and apricots.
Vitamin C
Vitamin C is rich in antioxidants and is beneficial for skin as it helps form collagen, a protein behind skin, and is imperative for skin health and aids in wound and scar healing. A study performed at the University of Kiel in Germany even found that collagen could help maintain skin elasticity and moisture. [8]
Best food sources:
Oranges, bell peppers, berries, kiwi, guava, papaya, lemon and lime.
Vitamin A (retinol)
Vitamin A is crucial for your health. It not only keeps your skin healthy, but it also has larger benefits such as helping your immune system, organs and optimal vision function.
Best food sources:
Eggs, oily fish, cheese, liver. However, plant-based readers don’t despair! Beta-carotene rich foods convert into Vitamin A; think yellow, red and green vegetables like spinach, carrot, sweet potatoes and red peppers; and yellow fruit, like mango, papaya and apricots.
Omegas (especially Omega-3 fatty acids)
You may have heard of flaxseed oil or salmon being spoken about or suggested for great skin. And that is because they are made up of Omega-3 fatty acids, and similar to Zinc, these are some of the best natural anti-inflammatories. This means they aid in the appearance of skin, with a reduction in inflammation like UV damage and aging! [9]
Best food sources:
Flaxseed oil, chia seeds, English walnuts, salmon and herring.
Vitamin B7 (Biotin)
Biotin aids in the metabolization of amino and fatty acids and glucose in your body. It is essential for the health of your nervous system, brain, eyes, skin, hair, and nails.
Best food sources:
Liver, almonds, eggs, avocado, nuts and seeds, and salmon
Some other factors to consider
#1 Prioritise sleep - lack of sleep can raise the stress hormone, cortisol, which in turn can produce inflammation in the skin, causing acne and other skin conditions.
#2 Avoid touching your face - this is an obvious one. Think of the bacteria your fingers pick up all day. Whether is it from touching surfaces like your phone, doors, even your pet! Whatever you do, try to avoid touching your face and especially squeezing or picking at spots.
#3 Keep your phone screen clean - we are on our phones now more than ever as we seek out human connection through our handy little devices. The issue is that they transfer a bunch of germs which then transfer to your cheeks when you answer your phone (yikes!). Use a disinfectant wipe regularly on your phone.
#4 Change your pillowcase regularly - pop your pillowcases in the wash every few days as these are just another germ carrier!
#5 Cleanse your face twice a day - as we have just covered, our skin can come in contact with bacteria and other environmental pollutants throughout the day. Keep your skin clean and experiment with a skincare regimen that works best for your skin.
And there you have it! There really is no one right way to keep your skin clear for once and for all, but adopting these healthy tips can help you get there with the added benefit of overall wellbeing – something we know is crucial at a time like this!
Shani Kaplan
Shani Kaplan is a contributing writer for Truth Naturals. She combines her knowledge gained from working within the fitness/wellness industry in Sydney and London for the last seven years as a Personal Trainer, and class instructor, with her addiction to research due to her BA in Business Marketing. Shani loves martial arts, resistance training, dance and yoga, nutrition, travel, design, photography, and art.
References
[1]https://drsambunting.com/blogs/sam-bunting/what-to-eat-for-glowy-skin
[2]https://www.youtube.com/watch?v=nK0almbtRvg
[3]https://www.instagram.com/p/B5mg7gBnR8J/?hl=en
[4]https://www.ncbi.nlm.nih.gov/pubmed/137693
[5]https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2133.1977.tb14276.x
[6]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135093/
[7]https://www.ncbi.nlm.nih.gov/pubmed/11586012
[8]Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866
[9]https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids
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