Ever since we were kids, we’ve been taught the importance of a balanced, nutritious diet. Nutrition forms the basis for health. On the flip side, if your diet primarily consists of junk it can have several adverse effects like weight gain due to poor metabolism, clogged arteries, etc.
We know that the food we eat can also directly impact our organs such as the heart and the liver. But it also has a profound impact on another organ - the skin. Skin is the largest organ in the body, comprising about 10’15% of body weight. It helps protect the body from dangers such as UV rays, pollution and infections. The epidermis or the outermost layer of the skin remakes itself every month. All of this requires a constant flow of energy and nutrients.
’Nutrients important to fuel and feed the skin are entirely different. Things that you apply from a topical will not get down to the living layers of the skin,’ says John Casey, who was vice-president for bioscience research at Unilever in London for ten years.
Studies by dermatologists and researchers on everything from anti-ageing strategies to cancer risk, suggests that a diet full of fruits, vegetables and other unprocessed food might be key to skin health.
Bearing that in mind, here’s a handy guide of 5 foods you should include in your diet to take care of your skin:
1. Oranges
Orange is a phenomenal fruit as it’s full of ingredients that will help to boost your complexion. It is rich in vitamin C which is necessary for protection against sun damage in the epidermis, where it counters free radicals produced by UV rays. Vitamin C is also needed to produce and maintain collagen - the spongy protein that gives skin its underlying structure and plump appearance. Antioxidants found in Oranges fight free radicals which may slow down the production of wrinkles, and stop premature aging.
2. Avocados
Avocados are full of healthy fats that are great for the skin. Including enough of them in your diet is essential to help keep skin flexible and moisturized. One study involving over 700 women found that a high intake of healthy fats was associated with more supple, springy skin. They also contain compounds that protect the skin from sun damage, UV damage and signs of aging. Avocados are a great source of vitamin E. Its anti-oxidant properties protect the skin from oxidative damage.
3. Sweet Potatoes
Vegetables like carrots, spinach and particularly sweet potatoes are a rich source of Beta carotene. Beta Carotene is provitamin A, which can be converted into vitamin A in your body. It’s super-helpful for your skin’s health because it acts as a natural sunblock. It helps prevent sunburn, cell death, and dry, wrinkled skin. High amounts, when consumed, may also add a warm, orange color to your skin, contributing to an overall healthier appearance.
4. Dark Chocolate
There can never be too many reasons to eat chocolate but you can officially add skincare to the list. Cocoa powder is high in antioxidants and can help you get thicker, more hydrated skin. It also improves blood flow and makes skin less rough and scaly and less sensitive to sunburn. f you need’one more reason’to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal. Choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum.
5. Omega-3 Fatty Acids
Hemp, flax or algae oil are jam packed with’omega-3 fatty acids. They keep skin thick, supple, and moisturized. They also reduce inflammation, thus reducing redness and the appearance of acne. A whole foods plant-based diet is the most anti-inflammatory and you can see huge changes in the skin.
When it comes to skincare, one size fits none. A combination of taking care of the skin topically and within is the best way to get to your best skin. PROVEN’s skincare diet 101 will help you get the right nutrition your skin needs. And the Skin Quiz will help find the perfect ingredients that your specific skin concerns need!