If you look in the mirror and notice a new pimple or sallow skin, it’s natural to wonder if the food you’re eating may have something to do with it.
Dermatologist Dr. Lauren Ploch says our diet undeniably affects our skin. Skin, like other organs, relies on nutrients from food to build and maintain health.
Let’s delve deeper into the connection between diet and skin conditions, focusing on how specific foods affect the appearance and health of your skin.
The role of nutrients in skin health
The importance of nutrients to skin health cannot be overstated. For example, protein is essential for the production of collagen, which maintains skin elasticity and aids in wound healing.
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Research insights
Although nutritional deficiencies can cause significant skin problems, they are relatively rare in the United States. Still, research provides some valuable insights into how diet subtly affects skin.
A Dutch study found that people who eat more fruits, vegetables, fish and fiber-rich foods tend to have fewer wrinkles than those who eat more meat. Likewise, adhering to a Mediterranean diet focused on plant-based foods and healthy fats may reduce the risk of skin cancer due to its antioxidant and anti-inflammatory effects.
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Can diet help treat skin conditions?
Some studies, mostly in adolescent boys and young men, suggest cutting back on sugary and starchy foods like soda, candy and white bread can help treat acne. Additionally, reports have linked dairy and whey protein powder intake to more severe acne.
A Mediterranean diet may also be beneficial for people with psoriasis, a skin disease characterized by dry, itchy skin. However, it’s important to note that while dietary changes may help improve skin conditions, they are usually not a stand-alone solution and medication may still be needed.
Diet Tips for Healthy Skin
Ploch recommends getting your nutrients from food rather than supplements, as they can sometimes have adverse effects. In one study, women who took antioxidant supplements had a significantly higher risk of skin cancer.
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For those with acne-prone skin, reducing their intake of dairy and sugary, refined carbohydrates may lead to improvements for some. However, it is crucial to maintain a balanced diet to meet overall nutritional needs.
