- According to doctors, healthy, vibrant skin starts with good nutrition.
- Although individual nutritional needs vary, many people can benefit from more magnesium, zinc, and fiber.
- Cutting back on added sugars and processed foods can help reduce inflammation and make it look healthier.
Don’t rely on expensive lotions to get a radiant, youthful look. According to doctors, getting the right nutrients for your unique needs can help your skin look its best.
“We spend a lot of time, energy and money applying to our faces trying to nourish our skin, but it’s the bloodstream that gets essential nutrients,” says Dr. Mark Tager. : your personalized nutrition plan for glowing beauty,” she told Insider.
He said it’s difficult to provide a one-size-fits-all nutritional approach because individual needs vary depending on factors such as age, genetics, lifestyle and medications.
“There’s no one else on the planet with skin exactly like yours. There are general recommendations that experts give you, but there are also specific recommendations,” he said. “It’s the dance of multiple nutrients in the body coming together.”
However, some basic principles and food groups can help you find your ideal diet for the best skin, hair, and nail health.
eat more fresh fruits and vegetables
One of the easiest ways to start eating for healthier skin is to incorporate more fresh foods into your diet. This provides a wealth of vitamins and minerals you may be missing, says Tager.
For example, citrus and other fruits are rich in vitamin C, which is essential for cell repair and protection.
Dark leafy greens are rich in iron, folic acid, vitamin C, and magnesium. Together, they can help maintain healthy levels of compounds like collagen that provide structure and elasticity to the skin.
“Vitamin C, along with iron, is needed in sufficient amounts to make collagen.”One of the problems with vitamin C is that it is easily oxidized, leading to impotence. must be put. “
Fruits and vegetables are also rich in fiber, a nutrient that nourishes the beneficial bacteria in the human digestive system that produce compounds that help protect the skin, Tager said.
Magnesium-rich foods such as beans and grains help prevent dryness
Tager said that while you may not be medically deficient in certain nutrients, you may not be getting the optimal amount.
Many people don’t get enough magnesium, a mineral essential for more than 300 chemical reactions in the body, Tager said.
Eating more whole grains and legumes provides magnesium for cell repair and maintenance and can help prevent skin from becoming dry and damaged.
“One of the things you need for a vibrant look is a healthy skin barrier,” says Tager.
While you can get more magnesium and other nutrients through supplements, Tager says focusing on whole foods can be a more effective approach to overall health.
“There’s no way to supplement a crappy diet, so everything has to start with nutrition,” he said.
Seafood and nuts are good sources of zinc for clear skin
Another common compound lacking in a typical diet is zinc, a mineral that helps reduce inflammation in conditions like acne, says Tager.
Fish such as sardines, herring, anchovies, and nuts such as cashews and almonds are rich sources of zinc.
Seafood, nuts and seeds are also good sources of healthy fats called omega-3s that help keep your skin healthy.
Minimize processed foods and sugary drinks
According to Tager, one of the worst food groups for healthy skin is also what most of us eat every day.
“The biggest culprit we have is processed food,” he said.
The combination of added sugar, unhealthy fats, and other preservatives in many processed foods can accelerate the appearance of fine lines on the skin and exacerbate inflammation.
“Skin inflammation is often reflected in the breakdown of the structural elements that keep the skin healthy and beautiful.
Fizzy drinks and other sweetened beverages can be particularly harmful because they’re high in sugar, displace plain water, and make it harder to stay hydrated, says Tager.
He said eating more nutritious whole foods can be difficult and time consuming and expensive, but taking small steps can make a big difference in how you look and feel over time. may occur.
“It’s easy to take supplements, but it’s hard to cut back on sugar and reduce our reliance on processed foods.”
