Seven Surprising Ways Food Can Improve Your Skin
The skin is the largest organ in the human body. It’s constantly exposed to the oxidising effects of the air around us, the sun’s ultraviolet rays, growing amounts of pollution in the atmosphere and a whole host of chemicals from household cleaners, soap and other products. Add increasing levels of allergies to the mix, and there are many reasons dry skin can occur.
We all know it’s important to ensure our skin has enough moisture, and a good moisturiser can help with this, as long as we ensure they don’t contain ingredients that may actually be counter-productive, such as alcohol and artificial fragrances, which can be drying and dehydrating to the skin in the long run.
Many people know of topical treatments and supplements for dry skin, which include Aloe Vera, Hyaluronic Acid, Evening Primrose Oil and Coconut Oil, but instead of treating sensitive skin with lotions and supplements, why not fix it from the inside out with diet? Glowing, healthy skin always feels better combined with some tasty food! So let’s look at seven ways you can improve your skin through what you eat….
Oxidative stress is bad for our skin. It blocks our pores, and increases our skin’s levels of free radicals, which are unstable, harmful molecules which wreak havoc in our cells. Too many of these and our skin’s protective barrier is damaged, and the collagen which provides elasticity and youthfulness is compromised, leading to dryness, dullness and wrinkling. What’s the best thing for fighting oxidation? Yes – antioxidants! In a roundup of over three thousand foods tested for their ORAC score (which indicates antioxidant levels), amla (also called Indian gooseberry) steamed way ahead of the pack, leaving nearly all other foods in its wake with a staggering score of 261.5 (more than 5 times that of blueberries).[1] So add some tangy, healthy Amla Powder to a smoothie, dip your banana into it or sprinkle some on your muesli, and your skin will thank you! Amla also contains a superb amount of Vitamin C, which is excellent for maintaining healthy levels of collagen.
Berries contain huge amounts of antioxidants, which will make your skin glow with health. They’re also an excellent source of Ellagic Acid, a polyphenol compound which is a potent weapon against dry skin, wrinkles and inflammation. It works by preventing collagen destruction and inflammatory responses caused by ultra-violet rays.[2] Pecans and Walnuts are also a good source.
Green tea is an excellent source of catechins, a type of flavonoid which can protect us against dryness caused as a result of inflammation. It does this by increasing blood flow and oxygen delivery to the skin, positively affecting its elasticity, roughness, scaling, density, and retention of moisture.[3] And if you’re not a fan of green tea, don’t worry – there’s plenty of catechins in Apples and Kiwi Fruit too!
In a 12-week randomised, double-blind study on healthy female volunteers with sensitive skin, a positive improvement in skin properties was reported after the ingestion of Flaxseed Oil. A significant decrease was noted in water loss, skin roughness and scaling, with an increase in skin hydration and smoothness.[4] This is largely thought to be as a result of the healthy fatty acids found in Flax. They also contain lignans and antioxidants that help in the prevention of fine lines and wrinkles on the face.
Garlic has powerful anti-inflammatory properties, and eating it can boost your body’s power to fight conditions such as psoriasis, which causes dry skin. Allicin, an organosulfur compound that’s produced when you chop or crush a garlic clove, is very good at killing bacteria, such as the type that causes acne. It also reduces swelling and inflammation of the skin, as well as significantly improving blood flow, which means the skin can get more nutrients, which reduces dryness. This pungent plant also packs in plenty of Vitamins B6 and C, selenium, zinc and copper, all thought to be excellent for maintaining healthy skin.
Here’s the best news yet: eating chocolate can do great things for your skin! Choose the darkest chocolate you can find and avoid types with added sugar. Cocoa and Cacao, used in the process of chocolate-making, are potent sources of flavonoids, which can reduce the inflammation that leads to dry skin. They’re also packed with antioxidants, which help slow down the skin’s ageing process. A study in 2009 also found that chocolate has a stunning ability to protect the skin from the harmful effects of the sun’s ultraviolet rays.[5]
There’s increasing evidence that eating meat, eggs and dairy can be detrimental to your health in a number of ways, including that of your skin. In a study conducted in 1989, mothers who gave up eggs, milk and fish for 3 months while breastfeeding conferred a significantly lower frequency of eczema on their children even four years afterwards, managing to cut the normal childhood rates of eczema in half.[6] Another study from 2001 found that after switching to a vegetarian diet, the severity of dermatitis was strikingly inhibited, and levels of skin inflammation plummeted.[7] An academic paper from 2020 also concluded that a whole food plant-based diet is extremely beneficial for your skin as it prevents cellular damage and reverses the ageing process.[8]
[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/
[2]https://pubmed.ncbi.nlm.nih.gov/20113347/
[3]https://pubmed.ncbi.nlm.nih.gov/21525260/
[4]https://pubmed.ncbi.nlm.nih.gov/21088453/
[5]https://www.onlinelibrary.wiley.com/doi/full/10.1111/j.1473-2165.2009.00448.x
[6]https://pubmed.ncbi.nlm.nih.gov/2702510
[7]https://pubmed.ncbi.nlm.nih.gov/11840688/
[8]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7380694/