When you are trying to manage skin most people think about the cleansers, toners and moisturizers they use… Your diet can also play a role in how healthy your skin is. Food is not the reason people get oily skin but what you eat can affect how your skin looks and feels.
If you have skin and it is shiny or if you get breakouts a lot changing what you eat might help your skin look healthier.
Can Diet Affect Skin?
Oily skin is mostly caused by the genes you inherit your hormones how old you’re the environment you live in… Some studies say that what you eat can also affect how much oil your skin produces.
The way food affects your skin is different for everyone. Something that one person eats might make their skin look bad. It might not affect someone elses skin at all.
Of looking for one special food that will make your skin look great you should try to eat a balanced diet that is good for your whole body.
Foods That May Benefit Skin
Fresh Fruits and Vegetables
Fruits and vegetables are good for your skin because they have vitamins, minerals and antioxidants.
Some good choices are:
• Oranges
• Berries
• Papaya
• Carrots
• Spinach
• Cucumber
• Tomatoes
These foods are also full of water, which helps keep your body hydrated.
Foods Rich in Fatty Acids
Omega-3 fatty acids are good for your overall health.
You can find them in:
• Fatty fish
• Flaxseeds
• Chia seeds
• Walnuts
Eating these foods as part of a diet can help your skin be healthy.
Grains
Whole grains are better for you than foods that are highly processed.
Some examples are:
• Oats
• Brown rice
• wheat products
• Quinoa
These foods can be part of a healthy eating plan.
Lean Protein Sources
Protein is important for keeping your skin healthy.
You can get protein from:
• Eggs
• Fish
• Chicken
• Lentils
• Beans
Eating protein can help your body work properly.
Water-Rich Foods
Drinking water is important for your skin.
Some foods that have a lot of water are:
• Watermelon
• Cucumber
• Lettuce
• Celery
• Strawberries
These foods can help you stay hydrated.
Foods You May Want to Limit
Some foods might not be good for your skin.
Sugary Foods and Drinks
Foods with a lot of sugar can make your blood sugar levels go up and down.
Some examples are:
• drinks
• Candy
• Cakes
• Pastries
• Sweetened beverages
Eating too much sugar is not good for you.
Processed Foods
Foods that are highly processed are not good for you.
Some examples are:
• Chips
• Food
• Packaged snacks
• Instant meals
You should try to eat fresh foods instead.
Excessive Fried Foods
Fried foods are not good for you.
Some examples are:
• fries
• Fried snacks
• Deep-fried fast food
You should not eat too much fried food.
Excess Dairy for Some Individuals
Some people might notice that their skin looks bad when they eat much dairy.
Some dairy foods are:
• Milk
• Ice cream
• Cheese
• Flavored yogurt
This does not mean that dairy is bad for everyone. Some people might need to be careful.
The Importance of Hydration
Drinking water is important for your skin.
If you drink water you can:
• Help your skin feel better
• Keep your skin
• Help your body work properly
You should drink water all day not just when you are thirsty.
Foods Rich in Skin-Friendly Nutrients
Vitamin C Sources
Vitamin C is good for your skin.
You can find it in:
• Oranges
• Lemons
• Kiwi
• Strawberries
• Bell peppers
Vitamin E Sources
Vitamin E is also good for your skin.
You can find it in:
• Almonds
• Sunflower seeds
• Peanuts
• Spinach
Zinc-Rich Foods
Zinc is important for your body.
You can find it in:
• Pumpkin seeds
• Beans
• Lentils
• Seafood
If you eat a variety of foods you will get these nutrients naturally.
Lifestyle Habits That Support Healthy Skin
What you eat is not the thing that affects your skin.
Get Sleep
If you do not sleep well your skin might look bad.
Manage Stress
Stress can affect your skin and your overall health.
Follow a Consistent Skincare Routine
You should wash your face, moisturize and wear sunscreen.
Exercise Regularly
Exercise is good for your body and your skin.
Sample One-Day Skin-Friendly Meal Plan
Breakfast
• Oatmeal with berries
• A glass of water
Mid-Morning Snack
• Cucumber slices
• A handful of nuts
Lunch
• Grilled chicken or lentils
• Brown rice
• Mixed vegetables
Evening Snack
• Fruit salad
Dinner
• Fish or beans
• Salad
• grains
This is just an example and you can change it to fit what you like to eat.
Common Myths About Oily Skin and Food
Myth: Eating Oily Foods Directly Causes Skin
This is not true. The oil in food does not make your skin oily.
Oily skin is mostly caused by what’s inside your body, like your genes and hormones.
Myth: Drinking Water Will Eliminate Oily Skin
Drinking water helps your skin but it will not make oily skin go away.
Myth: One Superfood Can Fix Skin
There is no one food that can make your skin look perfect.
Final Thoughts
What you eat can affect your skin. It is not the only thing that matters.
You should try to eat foods that’re good for you like fruits, vegetables, whole grains, lean proteins and healthy fats.
You should also try to drink water and not eat much sugar or processed foods.
If you eat well drink water and take care of yourself your skin will look healthier. You will feel better.
Disclaimer:
Everyones body is different. If you have skin problems or other health issues you should talk to a doctor or a skin doctor for advice.
