How Diet Impacts Skin Health

There are different types of skin, which in turn are influenced by genetic, regional, and dietary factors.

Skin health

Measuring almost 2 m2 in surface area and weighing 5 kg, the skin is the largest organ in the body.

It is divided into two main layers (epidermis and dermis) and performs many roles: it acts as a protective barrier and functions as a communication system with your environment.

Our diet supplies us with energy and helps us grow, so it has a direct impact on skin health.

Vitamin C

Vitamin C is found in the dermis and epidermis and has antioxidant effects. It helps reduce the risk of premature aging.

You should consume 65 to 90 mg of vitamin C every day. You can get it from foods like citrus fruits (such as lemons, oranges, and grapefruit), green leafy vegetables (such as broccoli and spinach), berries, and peppers.

Vitamin D

Regular sunlight exposure helps you get vitamin D, which is absorbed by the liver and kidneys and then transported to the rest of the body to help create healthy cells (including skin cells).

Vitamin D can also help the skin reduce inflammation, relieve irritation, and combat psoriasis.

You can get the vitamin D you need from approximately 10 minutes of sunlight exposure (talk to your doctor if you have a history of skin cancer) and fortified foods.

Vitamin E

Vitamin E has antioxidant properties that are especially helpful in protecting the skin from sun damage and preventing inflammation, spots, and wrinkles.

To get your daily dose of vitamin E (around 15 mg), you should eat foods like nuts (such as almonds and hazelnuts), seeds (such as sunflower seeds), and vegetable, wheat germ, sunflower seed, corn, and soybean oil.

Vitamin K

Vitamin K stimulates the blood clotting process, helping the body heal from wounds, bruises, and surgeries.

It can also help with certain skin conditions, such as stretch marks, scars, and dark spots.

Healthy fats

They might carry a negative connotation, but fats are necessary for your body to function properly.

You can find them in oils (such as olive, canola, and peanut oil), avocado, nuts, soy products, and oily fish (such as tuna, mackerel, salmon, and sardines).

Fluids

Proper hydration is essential to keeping your body—and skin—healthy.

When you are dehydrated, your skin loses strength, elasticity, and shine and is more likely to develop spots, become dry, and get damaged.

To prevent this, you should drink between 6 and 8 glasses of water every day.

Sources: Natural Medicines Comprehensive Database; National Library of Medicine; Mayo Clinic; National Center for Complementary and Integrative Health.