You've probably heard the term "plant-based diet" before, but have you ever given much thought to what it actually comprises, and how it might improve the health of your skin?
A healthy diet can have a positive effect on the skin. Maintaining youthful, radiant, and acne-free skin is as simple as adhering to a nutritious diet that includes plenty of water and the essential nutrients.
It's no joke when you break out, and the first thing most of us do when we see new, unsightly zits (or any other common skin problem) is seek for an over-the-counter quick-fix.
Medications or skin care products that may be purchased without a prescription are common examples of these quick fixes. But for your products, especially natural skin care products, to work properly, you need to "feed your skin."
Why Bother with A Skin-Friendly Diet?
Cleansers, body creams, and oils are easy to put on our skin, but what's going on underneath is just as important, if not more so.
The best approach to get healthy skin from the inside out is to stay hydrated and consume more plant-based foods, such as fruits and vegetables. In the long run, eating right can lead to radiant skin. You won't see results right away like you would if you started a face mask routine, for example. Yet, with persistence and patience, a plant-based diet can help your skin seem healthier, younger, and better in general.
What Are the Basics Of A Healthy Skin Diet
Eating a diet full of colourful produce is a great way to support your skin's health because these foods are packed with anti-inflammatory nutrients.
Incorporating good fats: Monounsaturated and polyunsaturated fats, found in foods like avocados, almonds, and seeds, can aid in skin hydration and inflammation reduction when consumed regularly.
Choosing whole grains: Whole grains are a rich source of fibre and key vitamins and minerals, and they can help maintain healthy skin by lowering inflammation and improving digestion.
Avoiding processed and fatty foods: Inflammation and skin issues can be aggravated by eating excessive amounts of these foods, so it's best to stick to whole, nutrient-dense foods instead.
Getting enough protein: Protein is an important part of a healthy diet for skin since it aids in the formation of collagen and other skin-supporting components.
Why Follow a Healthy Skin Diet
There are many ways in which a good skin diet can improve your skin's health.
- Reduce Inflammation: Premature ageing and inflammation of the skin are both linked to a diet high in processed and high-fat foods, therefore it's important to limit those in your daily intake. To lessen inflammation and boost skin health, eat a diet high in whole, nutrient-dense foods.
- Protection against damage: The antioxidant vitamins C and E, beta-carotene, and flavonoids, which are present in a wide variety of plant-based diets, all work together to shield the skin from the oxidative stress generated by free radicals.
- Hydrating Your Skin: A diet high in foods like fruits and vegetables, which are naturally high in water content, can help you maintain a healthy skin moisture level by supplying your body with the water it needs.
- Collagen Production: Because collagen is a protein that aids in skin firmness and elasticity, a diet high in vitamins A and C, which are necessary for collagen formation, can be excellent for skin health.
- Improve skin's texture and appearance: Skin texture and appearance can be enhanced by eating a diet high in whole, nutrient-dense foods. This type of diet is known to promote a healthy glow and a more youthful appearance in the skin.
- Including a variety of nutrient-rich food: Healthy skin can be promoted and skin disorders avoided by eating a varied diet high in nutrients and low in processed and high-fat meals.
Improving Your Skin's Health Through Nutrition
When it comes to your skin, does a good diet help? Yes, it most certainly does.
A diet for good skin boils down to getting enough vitamins and minerals from whole, plant-based foods while avoiding the inflammatory foods that have been linked to skin issues. While there may be hundreds of vitamins that benefit your skin, a clean skin diet requires focusing on a select few.
The most noticeable improvement to your skin will come from antioxidants such as vitamins A, C, and E.
Anti-aging, anti-wrinkle, UV protection, wound healing: vitamin A has you covered. Vitamin A comes in two forms that your body can use: Retinol (a preformed form of vitamin A) and beta-carotene, which the body converts into retinol. Both are excellent sources of this nutrient. Preformed forms of vitamin A, such as retinyl palmitate and retinyl acetate, are most commonly found in dietary supplements. Beware of taking in more than the recommended daily allowance of preformed vitamin A of 10,000 international units, as this amount is hazardous.
Beta-carotene, on the other hand, is not hazardous at any amount and is present in many delectable foods such as cantaloupe, mango, carrots, spinach, sweet potatoes, and canned pumpkin.
Vitamin C helps the skin produce more collagen, which tightens the skin and makes it look younger. It is an antioxidant, so it helps your body fight off illnesses and infections while also preventing the free radical damage that can age your skin.
Vitamin C-rich foods include citrus fruits, tomatoes, red peppers, grapefruits, berries, greens, and potatoes.
Protect your skin from the sun and free radicals with vitamin E, an antioxidant that has been shown to repair and restore the skin's natural barrier function. Vitamin E is only found in plant-based foods and supplements, but studies have shown that the vitamin E in food is twice as effective as the vitamin E made in a lab.
Vegetables and fruits such as tomatoes, turnips, spinach, mangoes, avocados, apples, sweet potatoes, and asparagus are all good sources of vitamin E.
Zinc helps keep pores clear by reducing oil production. In addition, zinc's potent antioxidant and anti-inflammatory characteristics make it a great choice for skin with issues. Pumpkin seeds, kidney beans, and spinach are all good sources of zinc.
Tea is great for helping with digestion, which in turn helps keep the skin clear because of the antioxidants in the tea. Try drinking some tea with your meals to aid digestion; research shows a direct correlation between stomach and skin health. Our go-to antioxidant-rich teas are green tea, dandelion root, ginger, and lemon.
Why Is a Plant-Based Diet Great for Healthy Skin?
The high levels of vitamins C and E, beta-carotene*, and antioxidants in a plant-based diet, which consists mostly of fruits, vegetables, whole grains, and legumes, have been linked to several skin advantages, including protection from free radical damage, preservation of skin elasticity, and the appearance of youth. Plant-based diets also tend to be low in the saturated and trans fats that have been related to skin irritation and accelerated ageing.
*Like all carotenoids, beta carotene is an antioxidant. Antioxidants are substances that prevent the oxidation of other molecules, therefore shielding the body from harmful free radicals.
Our Top Picks for A Plant-Based Diet That Will Benefit Your Skin
There is no single food that is the best for skin repair, as a balanced diet that includes a variety of nutrient-dense foods is essential for overall skin health. However, some foods that have been shown to be particularly beneficial for skin repair and overall skin health include:
The Anti-aging avocado!
They are high in essential fatty acids, which make skin soft and smooth. They are also rich in B vitamins, potassium, vitamins A, C, E, and K, and antioxidants, which slow down the ageing process. In addition, they are fantastic for your health in general.
The avocado is, therefore, one of the best meals for men's skin health. In particular, they are rich in a beneficial fat (monounsaturated) that aids in skin hydration, which is especially useful after a shave, which can be drying to the skin.
This healthy fat also makes it easier for your body to take in the vitamins and nutrients that your skin needs. Several early clinical studies have shown that eating avocados is good for the health of your heart.
Blueberries, despite their tiny stature, pack a powerful nutritional and health punch. In fact, they may have the highest quantities of antioxidants of any commonly consumed fruit or vegetable. That's why they're so effective at preventing collagen loss and protecting your skin from the sun, pollution, and stress.
In addition to being a good source of vitamins A and C, the antioxidants in these foods also help to protect the skin against the loss of firmness, fine lines, and wrinkles that can result from damage to the cell structure.
Blueberries are also beneficial for cognitive function. Blueberries (and other berries) include compounds that moderate oxidative stress and inflammation, both of which contribute to cognitive decline with age.
Broccoli is an anti-aging powerhouse and a rich source of skin-beneficial elements!
It is one of the best anti-aging foods because of the abundance of antioxidant-rich nutrients like vitamins C and K, fibre, potassium, iron, and calcium.
Collagen is the major structural and elastic protein in skin, and vitamin C helps your body make more of it. Broccoli is an incredible resource.
Broccoli has a lot of vitamins, minerals, and fibre. It also has a molecule called lutein, which researchers have found can help keep your brain's ability to remember things as you get older. Vitamin K and calcium are important for bone health.
4. Chia Seeds
Antioxidants, which are abundant in chia seeds, assist your cells in fighting off harmful free radicals, thereby delaying the ageing process. Just one serving carries a powerful antioxidant punch that's three times greater than blueberries.
Also, these tiny seeds are a great source of omega-3 fatty acids, making them ideal for a plant-based diet.
In addition to lowering your risk of cardiovascular disease, omega-3 fatty acids also promote a radiant, healthy glow by repairing your skin, hair, and nails, minimizing inflammation and dryness, and boosting circulation.
Because 40% of chia seeds are fibre, they help you feel full and keep your digestive system healthy. Their high calcium and magnesium contents make them great for bone health.
As an added bonus, magnesium helps maintain low cortisol levels, which in turn lowers stress levels.
5. Dark Chocolate
For those chocolate lovers out there, we realise this is a big deal!
There are several beneficial nutrients in high-quality dark chocolate, including fibre, iron, magnesium, copper, and manganese.
Studies have shown that eating almonds and cocoa alongside dark chocolate can help reduce LDL ("bad") cholesterol. As a result, it reduces various major health hazards. It decreases LDL which is susceptible to oxidation, and increases insulin sensitivity.
A possible benefit of cocoa's bioactive components is a modest but statistically significant reduction in blood pressure due to improved arterial blood flow. Moderate dark chocolate consumption has been linked to a lower risk of cardiovascular disease.
Cocoa flavanols boost circulation and shield the skin from UV rays. There is some evidence that eating dark chocolate can boost brain health by improving blood flow. In addition, it has stimulants like caffeine and theobromine in it.
A group of women who consumed a high-antioxidant cocoa powder for 6–12 weeks showed significant benefits in their skin health, including increased moisture, smoother texture, reduced sensitivity to heat, and more blood flow.
If you must indulge, choose chocolate that contains between 70 and 100% cocoa.
6. Green Tea
Green tea, in its many forms, is a rich source of polyphenols (antioxidants that neutralise free radicals and slow the ageing process) and catechins (molecules that help prevent sun damage like hyperpigmentation)
Furthermore, the anti-inflammatory qualities of green tea help keep your skin's natural antioxidants from being used up.
Green tea has been linked to numerous health benefits, including an improved mood and reduced body fat. Its cancer-fighting properties are complemented by its ability to cleanse the body and sharpen the mind.
The protein, fibre, and monounsaturated fats in nuts like walnuts, almonds, cashews, Brazil nuts, and pistachios make them fantastic choices for nourishing your skin. Almonds, like many other nuts, are a good source of vitamin E, which protects skin from the environment, helps skin maintain moisture, and speeds the healing of damaged skin cells.
Omega-3 fatty acids, which are present in all nuts, strengthen cell membranes, maintain the skin's natural barrier, and shield it from UV radiation. Although walnuts have the highest concentration of omega-3s, the anti-inflammatory characteristics included in all nuts make them beneficial for addressing skin conditions like acne, psoriasis, and eczema.
Consumption of nuts is associated with a decreased danger of developing cardiovascular disease and type 2 diabetes.
Almonds are the best nut source of melatonin, a hormone that helps regulate sleep. If you suffer from insomnia or are trying to recover from jet lag, this can help you get a better night's rest.
Vitamins A, C, E, and K, as well as magnesium, folic acid, and iron, are just some of the antioxidants found in spinach. These vitamins and minerals work together to boost collagen formation, neutralize free radicals, enhance cell function, and maintain smooth, wrinkle-free skin.
In addition, it provides an abundance of beta-carotene, an antioxidant that prevents UV damage, and lutein, a phytonutrient that keeps skin supple. Spinach, like other leafy greens, is an excellent source of vitamin K, which helps fight inflammation and promotes stronger, more dense bones.
Spinach not only aids with bone health, but it also delivers lutein, which helps maintain good eyesight.
9. Sweet Potatoes
The beta-carotene in sweet potatoes is responsible for their vibrant orange hue. This antioxidant is transformed into vitamin A in the body, which in turn helps the skin retain its suppleness, speeds up the regeneration of new cells, and generally makes you look younger.
The result is a radiant complexion.
This tasty tuber is rich in the antioxidant vitamins C and E, which work together to defend the skin from free radical damage and promote a bright, healthy glow. In addition, they contain anti-inflammatory properties.
Sweet potatoes, because of their high levels of vitamin A and carotenoids, are great for eye health and may even help against certain types of cancer.
Vitamin A has shown promise in studies looking at its ability to slow the effects of ageing on the brain, including memory loss.
There's a lot more you can do with tomatoes than throw them in a salad. They are rich in vitamin C, which stimulates the production of collagen and gives the appearance of firmer, plumper skin.
They also shield your skin from UV rays thanks to the non-provitamin A carotenoid lycopene found in tomatoes.
In addition to its anti-inflammatory properties, tomato skin also contains anti-aging flavonoids.
Lycopene, which is abundant in tomatoes, reduces the danger of cancer and boosts the health of the heart and blood vessels.
Exciting new studies are showing that lycopene may have a protective impact against prostate cancer.
Get In Plenty of Water for Radiant Skin
Yes! This has its own separate heading because we cannot stress enough – STAY HYDRATED! Even if you already drink a lot of water, your intake will increase when you switch to a plant-based diet. Those who suffer from dry skin will appreciate the added benefits of the extra vegetables and fruits in their diet. Watermelon, cucumber, grapefruit, celery, strawberries, tomatoes, and lettuce are all examples of fruits and vegetables that contain a lot of water.
If you can manage to drink 2-3 litres of water each day, your skin will sincerely thank you. If you don't drink enough water, your skin will become dry and flaky, diminishing its natural glow. When skin cells are well hydrated, they are better able to resist the effects of time.
Make sure to drink more water after working out or drinking something dehydrating, like coffee or alcohol (which you should mostly avoid) . Drinking water on a regular basis is one of, if not the most, important things you can do for your skin's health.
Foods That Damage Skin
There are some foods that have been linked to skin damage and skin problems.
1. Processed food: Sugar, bad fats, and preservatives found in processed diets like fast food and junk food have been linked to skin irritation and premature ageing.
2. Dairy: Consuming dairy products may aggravate acne and other skin issues in those who are sensitive to them.
3. Deep-fried foods: A diet high in these foods has been related to skin issues including acne and premature ageing due to the harmful fats they contain.
4. Refined Carbs: White bread, pasta, and other forms of refined carbs are linked to increased insulin secretion and subsequent skin breakouts and premature ageing.
5. Alcohol: Since alcohol is a diuretic, it causes the body to lose water, which can lead to dry skin and other skin problems.
Be Mindful About Products You Use on The Outside
In order for your skin to heal from the inside out, you will need to be patient. Though it may take time (and be difficult to eliminate so many things), your skin will be brighter, healthier, and happier.
Also, to keep your skin clean and hydrated without exposing it to harmful chemicals, you should switch to all-natural skincare products. All the positive work you've been doing on the inside of your body will be magnified by doing this.
You can get the anti-aging and free radical-fighting benefits of antioxidants by both ingesting them in the form of meals and drinks rich in antioxidants and applying them topically.
Clearing your pores and warding off acne can be accomplished with the help of a detox mask, a blemish cure treatment, and an organic cleanser. Enhance your skin's natural radiance and prevent the appearance of wrinkles and fine lines with the help of a green tea mask or a vitamin C serum. Mineral-based moisturisers are a great way to keep your face looking fresh and radiant without clogging your pores or stripping away your skin's natural oils.
The lesson to be learned here is that providing proper nutrition for your skin is essential. Beautiful skin can be yours with the help of essential nutrients, plenty of water (and sleep! ), and a few great organic products.
In general, eating a plant-based diet can be beneficial for skin health, but it's crucial to eat a wide variety of nutrient-dense foods and avoid those that have been associated with skin damage.