What to eat to have a beautiful complexion?
Author's note
Editorial
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Katarzyna Pryzmont, MA
Reading time
10
min.
Published on
January 30, 2024

What we eat is of great importance for the condition of our skin. Each group of products is important to provide the body with all the necessary nutrients in the right amounts.
Vegetables, fruits and other valuable products provide vitamins and minerals that promote skin regeneration and hydration. Adequate fats, which are often demonized on the Internet, must be present in the daily menu to maintain adequate hydration, protect against damage or regenerate the skin, among other things. Also, protein is a key part of the menu, among other things because it provides amino acids to build collagen, which makes the skin elastic and resistant to damage. There are also groups of products that can take away the glow of the skin and lead to various types of changes. What products to include in your menu to enjoy healthy, radiant skin? How does nutrition affect beauty?
What does our skin need?
The skin needs proper nourishment to maintain a healthy appearance and function properly. Ingredients that are important for beautiful and healthy skin are:
- Vitamin C - is a powerful antioxidant that protects the skin from free radical damage. Stimulates the production of collagen, responsible for the firmness and elasticity of the epidermis. Its sources are vegetables and fruits, especially bell peppers, parsley, kiwi, rosehips, kale and citrus fruits;
- Vitamin E - protects cells from damage. Promotes skin hydration and improves its protective barrier. Rich sources of vitamin E include nuts, seeds, vegetable oils (e.g. olive oil, sunflower oil);
- Vitamin A - is essential for proper growth and differentiation of skin cells. It helps in the regeneration of the epidermis. Its large amounts are in carrots, pumpkin, yams, as well as animal products (including offal);
- B vitamins - are responsible for many skin processes, including cell regeneration. Their sources are whole-grain cereal products, meat, fish, eggs, nuts and seeds;
- Biotin - is often called the "beauty vitamin" because it affects the health of skin, hair and nails. It helps maintain proper hydration levels and prevents flaky skin. It is present in eggs, nuts, seeds, and some leafy vegetables;
- omega-3 fatty acids - fish (e.g., salmon, mackerel), flaxseed, chia seeds, walnuts; they promote skin hydration, reduce inflammation and can alleviate symptoms of acne and atopic dermatitis;
- omega-6 fatty acids - sunflower oil, pumpkin seed, evening primrose oil; they help regenerate the skin barrier, promote elasticity and can relieve dryness and irritation;
- Monounsaturated fatty acids - avocados, olive oil, almonds; they help nourish the skin, improve its elasticity and can contribute to a healthy, radiant appearance;
- Saturated fats in small amounts - butter, coconut oil; they can promote the skin's protection against moisture loss and strengthen its natural lipid barrier;
- Fiber - although it doesn't have a direct effect on the skin itself, it is crucial in maintaining proper intestinal flora through, among other things, its prebiotic effect, which reduces inflammation in the body.
Minerals are also important for skin health, especially zinc, which regulates the sebaceous glands, which is especially important for oily and acne-prone skin. It is abundant in oysters, meat, pumpkin seeds and nuts. In turn, Brazil nuts, tuna and poultry meat are good sources of selenium, which acts as an antioxidant and protects skin cells from damage.
What products support healthy skin?
Unsaturated fatty acids (EFAs), of which oily fish, vegetable oils and seeds are rich sources, play an important role in keeping the skin moist and supple. Including good-quality oils in the diet, such as evening primrose or hemp, will improve skin condition, improve hydration and reduce itching and irritation. Omega-3 fatty acids, especially EPA and DHA, protect the skin from harmful UV radiation, reducing the risk of sunburn.
What to avoid in your diet?
The condition of the skin is negatively affected by excessive consumption of sugars and processed products. If there are too many of these in our menu, they can contribute to causing inflammation that triggers skin problems, such as eczema. So it is worth eliminating sweets and salty snacks from the menu or significantly reducing them (excessive salt in the diet leads to water retention in the body, which manifests itself in puffiness and a tired appearance).
How to properly hydrate the body?
Adequate hydration is very important for skin health. Water helps remove toxins from the body and supports metabolic processes. It is recommended to drink at least 2 liters of water a day, but the need for fluids may vary depending on the individual needs of each person. With proper hydration, skin elasticity improves (it becomes firmer and smoother). Its hydration is also better, which is especially important to remember for people with skin prone to dryness and hyperpigmentation.
We should drink coffee in moderation, because the caffeine present in it hinders the absorption of nutrients. It also has a diuretic effect, which unfortunately promotes dehydration of the body and deterioration of skin condition. Coffee is especially worth watching out for if you have dry, vascular or allergy-prone skin. On the other hand, however, caffeine improves microcirculation, which indirectly reduces puffiness and lightens dark circles under the eyes. It has a constricting effect on blood vessels, making the area around the eyes look more rested.
Skin problems and diet
Acne is a skin problem that is often associated with diet. Products with a high glycemic index and poor quality fats promote its severity. To reduce pimples, it is advisable to eat regularly, choose whole grains, vegetables, fruits and limit sweets, alcohol and processed foods, and regularly hydrate the body.
Diet also plays an important role in the treatment of psoriasis and atopic dermatitis. Although it is not the most significant factor affecting the course of these diseases, a properly selected menu significantly alleviates symptoms. Thus, it is worth limiting so-called pro-inflammatory products, including simple sugars and red meat, and increasing the intake of products rich in antioxidants, such as fruits and vegetables.
Dietetics at Dr Szczyt 's clinic - a comprehensive approach to health
At our clinic, we know that health is not only about what we eat. That's why we offer comprehensive psychodietetic care, which includes body composition analysis, establishment of an individual nutrition plan and regular consultations. Our patients gain confidence that they will receive support at every stage, especially before and after plastic surgery procedures, which helps achieve lasting results and speeds up the recovery process.
FAQ
Does diet really affect skin condition?
Diet has a huge impact on the condition of the skin. What we eat and drink affects hydration levels, elasticity and skin tone, and helps prevent problems such as acne, dry skin and cellulite.
What dietary components are important for healthy skin?
Healthy skin needs a balanced diet rich in vitamins (especially A, C and E), minerals (zinc, selenium) and omega-3 unsaturated fatty acids, which have an anti-inflammatory effect and moisturize the skin. Excluding various food groups from your menu on your own can contribute to deficiencies in key ingredients for its regeneration or elasticity.
What products should be avoided for a healthy complexion?
You should limit your intake of highly processed foods, rich in simple sugars, trans fats, salt and artificial additives. It is also worth avoiding alcohol, which dehydrates the body and accelerates skin aging. An intermediate product of alcohol metabolism is acetaldehyde, and it is this that contributes to the weakening of the skin's natural lipid barrier, leading to dryness, irritation and greater susceptibility to infection and external agents. In addition, acetaldehyde increases inflammatory reactions, which can exacerbate skin problems such as acne,rosacea and eczema, and interferes with cleansing, resulting in pimples, an earthy skin tone and lack of radiance. Alcohol also dilates blood vessels, which promotes redness and broken blood vessels.
What fruits and vegetables are best for the skin?
Carrots, rich in beta-carotene, improve skin tone and elasticity, and protect the skin from sun damage. Tomatoes, thanks to their lycopene content, inhibit discoloration and strengthen blood vessels. Berries, full of anthocyanins, fight free radicals and delay the aging process. Strawberries, rich in vitamin C, stimulate collagen production and brighten the complexion. Avocados, thanks to their healthy fats, moisturize the skin, while spinach and broccoli provide vitamins necessary for its proper functioning. Regular consumption of these products is a simple way to improve the appearance of the skin and keep it looking young.
Does drinking lots of water improve skin condition?
Water plays an important role in keeping the skin hydrated. Drinking it regularly in adequate amounts helps maintain the elasticity and healthy appearance of the complexion, and also supports the detoxification processes of the entire body.
How does diet affect acne?
A diet rich in processed foods, dairy products and simple sugars can aggravate acne. Including foods with a low glycemic index and rich in zinc and vitamin A can help reduce skin lesions. However, if they are already established and the skin shows not only hyperpigmentation, but also acne scars, it is worth consulting a specialist who will choose the appropriate treatment.
How can diet help fight premature skin aging?
Eating foods rich in antioxidants, healthy fats and vitamins (especially C and E) helps slow down the aging process. It's worth including nuts, fish, berries and avocados in your diet, which are sources of ingredients that help reduce the effects of free radicals. Unfortunately, diet alone is not enough to protect against premature signs of skin aging. The best results come from properly selected plastic surgery and aesthetic medicine procedures. We encourage you to consult with one of our specialists.
Do coffee and tea affect the complexion?
Excessive consumption of these drinks can lead to dehydration, which manifests itself in dry and rough skin. Caffeine can irritate the digestive system, which in some people translates into skin problems.
Is there a perfect diet for a beautiful complexion?
There is no one-size-fits-all diet that guarantees a beautiful complexion for everyone. Our skin is very individual, and what works for one person may not work for another. However, a properly balanced menu, rich in nutrients, can significantly improve the appearance and health of the skin in everyone. In addition, our specialist can order the appropriate tests and, based on them, choose an individualized dietary model.
Will diet help fight skin discoloration?
Products rich in vitamin C, E and beta-carotene promote skin regeneration and reduce the appearance of hyperpigmentation, but will not be able to remove it completely. If this is the case, it is worthwhile to consult a specialist who will tailor effective treatments and/or implement treatment.