From the Guidelines
A well-balanced diet rich in fruits, vegetables, whole grains, and healthy fats is essential for maintaining skin health, as it provides the necessary nutrients and antioxidants to support skin function and reduce the risk of skin diseases. When considering the role of diet in skin health, it is crucial to focus on the overall dietary pattern rather than individual nutrients. The evidence suggests that a diet high in processed foods, sugar, and saturated fats can have negative effects on skin health, while a diet rich in whole foods, such as fruits, vegetables, and whole grains, can help to support skin health 1. Some key foods that can benefit skin health include:
- Omega-3 rich foods, such as salmon, which can help to reduce inflammation
- Antioxidant-rich foods, such as berries, which can help to fight free radicals and protect the skin from damage
- Vitamin E-rich foods, such as nuts, which can help to promote skin repair and protect against sun damage
- Hydrating foods, such as watermelon and cucumbers, which can help to keep the skin hydrated and plump. In addition to incorporating these foods into the diet, it is also important to limit or avoid foods that can have negative effects on skin health, such as:
- Processed meats, which can increase inflammation and oxidative stress
- Refined sugars, which can cause inflammation and damage to the skin
- Saturated and trans fats, which can increase inflammation and worsen skin conditions such as acne. Overall, a balanced diet that includes a variety of whole foods can help to support skin health and reduce the risk of skin diseases, and individuals should aim to include a range of colorful fruits and vegetables, whole grains, and healthy fats in their diet to support optimal skin health 1.
From the Research
Role of Diet in Maintaining Skin Health
- Diet plays a crucial role in maintaining skin health, with certain nutrients, foods, or dietary patterns acting as disease "triggers" while others may prove beneficial 2
- An eating pattern that emphasizes the consumption of whole foods over highly processed foods may help in the treatment of certain skin conditions, such as acne, atopic dermatitis, aging skin, psoriasis, and rosacea 2
- A healthy diet can help prevent photoaging and treat common skin conditions, with antioxidants and polyphenolic-rich fruits, vegetables, nuts, and legumes being particularly beneficial 3, 4
Beneficial Dietary Components
- Adequate water intake is essential for skin health 3
- Consumption of antioxidants and polyphenolic-rich foods, such as fruits, vegetables, nuts, and legumes, can enhance skin health 3, 5
- A low glycemic index diet, probiotics, and phytoestrogens may also be beneficial for skin health 3
- Plant-based diets, which are rich in plant foods and limited in animal products and processed foods, have been shown to have beneficial effects on inflammatory skin diseases 6
Unhealthy Dietary Components
- High-fat diet, refined sugar, and certain food additives can be harmful to the skin 3
- Unhealthy diet habits, such as low water intake, can negatively impact skin health 3
- Processed foods, which are high in unhealthy ingredients and low in essential nutrients, can contribute to skin damage and disease 3, 6