From antioxidant-rich foods and healthy fats to key vitamins and minerals, optimizing your diet is crucial for protecting your skin against sun damage, wrinkles, and acne. Growing evidence shows an undeniable correlation between the health of one’s complexion and a balanced, nutrient-rich diet specifically tailored to your needs.
It has been increasingly evidenced that diet plays an integral role in the health of one’s complexion. Dermatologist Jessica Wu, MD and author of Feed Your Face states that diet can affect hormone balance, acne, and inflammation – which is known to contribute to skin aging. Filling your diet with power foods, such as dark leafy greens, dark chocolate, and citrus, can help beat chronic conditions like heart disease and diabetes, as well as maintain a healthy complexion.
Research has demonstrated that consuming more than 8.4 grams, or two teaspoons, of olive oil per day is associated with 31% fewer signs of aging than those who consume less than 3.8 grams (about 1 teaspoon). This effect is largely due to the monounsaturated fatty acids and antioxidant polyphenols found in olive oil, which can help protect against free radical damage. With this in mind, it is time to embrace a healthy diet and reap the numerous rewards – including a youthful complexion!
This UK study from 2008 found that people who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33% more protection from sunburn than the control group that ate only olive oil. This increased protection is attributed to the antioxidant lycopene, which is higher in cooked and processed tomatoes, improving the skin’s natural SPF. Though it should not be used as a replacement for sunscreen, these results are promising for those looking for natural ways to protect their skin.
Indulging in a bowl of whole-grain oatmeal for breakfast can be a much healthier choice than a bagel and jelly. Refined carbs and added sugars found in the latter can lead to an increase in insulin production and hormones known as androgens, which then cause sebaceous glands in the skin to produce more oil, leading to breakouts. To satisfy your sweet tooth, add natural sweetness to oatmeal with chopped fruit like blueberries and almonds; this blueberry-almond oatmeal recipe is sure to be a delicious hit.
Kale is an amazing superfood! It is a great source of lutein and zeaxanthin, which are nutrients that absorb and neutralize free radicals created by UV light. A single cup of kale provides 134% and 133% of the daily value for skin-firming vitamins C and A, respectively. Chef Sam Talbot’s crunchy kale chips recipe takes kale to a whole new level!
Diet can provide immense benefits to the health of one’s complexion in multiple ways. From boosting heart health with olive oil to potentially providing extra SPF protection with tomato paste, incorporating healthy food items into our meals can play a significant role in maintaining young-looking skin. With powerful antioxidants and essential fatty acids available through various foods, adopting a healthful diet is an easy way to take care of our complexion and elevate our overall well-being.
