Summer is in full swing and the largest organ of our body is out and about more than any other time of the year!
There are a few types of skin types such as dry, oily, combination, acne-prone, dull and mature. I've written the best and worst things you can put in your body under each category.
I always look to nutrition and food as my first line of attack when looking at any roadblock in my way. There are always root causes to conditions and I find that optimal nutrition can always assist in feeling fantastic in your body! I am NOT a dermatologist, this is for health coaching purposes only.
DRY
If your skin is dry, it may be thirsty.
Drinking 2 liters of water each day can help, but you can also get water through fruits, like watermelon.
You can also hydrate your skin through fatty acids, like those found in:
avocado
olive oil
salmon
And you’ll want to keep your intake of dehydrating foods and beverages to a minimum like excess alcohol or more than 300mg of caffeine.
Everyone’s tolerance levels are different but keeping caffeine around this amount is optimal.
But dry skin isn’t simply a product of dehydration.
Deficiencies in [vitamins A and C] can contribute to dry skin so adding
spinach
broccoli
sweet potato
OILY
It’s tempting to nix oil from your diet if you have oily skin. But that’s not necessarily the best route. People automatically assume oil creates more oil, but anti-inflammatory oils can actually reduce oiliness!
Some foods with anti-inflammatory oils include:
avocado
olive
fish
flax seed
coconut
sesame
Limiting processed oils like seed oils, canola oil, and sugar can help as well.
COMBINATION
Since combination skin is a mix of dry and oily you don’t need to ditch carbs entirely. But it’s important to pay attention to which types of grains and wheat you’re eating.
Carbs can cause inflammation and can throw off the delicate balance of someone with combination skin,” she says. When choosing carbs, opt for high in protein and low-glycemic, (doesn't' cause a spike in blood sugar) such as wild rice or quinoa.
ACNE-PRONE
Though acne is often thought of as a teenage issue, it’s not.
It’s a combination of oiliness, inflammation, and bacteria.
Get plenty of vitamin C through a variety of berries and fruits. Zinc can be really helpful for acne, and you can find it in shellfish and animal protein and pumpkin seeds. Some clients have luck minimizing or cutting dairy, as well as sugary or gluten containing foods.
Dairy and gluten can cause inflammation in the skin and cause spikes in the hormones that regulate sebum production. An increase in the amount of sebum can block sebaceous glands and spark the development of acne.
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DULL
Dermatologists stress that tanning isn’t a safe way to get naturally glowing skin, as it’s a form of sun damage. But adding certain foods to your diet may help you achieve a sun-kissed look any time of year.
Dull skin is often caused by oxidative stress from our environments, such as through exposure to pollutants and pesticides.
We want to do what we can to protect our bodies from oxidative stress, and one way we can do that is through antioxidants! Eat the Rainbow!
Foods with lycopene include many red or pink fruits and vegetables, like:
tomato
guava
papaya
red pepper
extra dark chocolate (over 85%) Otherwise, you’re getting more sugar than cocoa.
MATURE
First things first: It’s essential to keep in mind that, no matter what you eat, everyone’s skin is going to age eventually.
Wrinkles happen, and that’s OK.
Collagen is a protein naturally found in our body. It’s the glue that holds our body together. But we start losing that collagen as early as our 20s!!
You can replenish collagen with protein-rich foods, like:
eggs
fish
lean meats
vitamin C found in blueberries and citrus fruits can help the body absorb collagen.
When mature skin becomes dehydrated, fine lines and wrinkles may appear more pronounced. Some foods can draw moisture out of the skin, causing it to become dry and exacerbating the appearance of fine lines and wrinkles. Think fried and processed foods.
But one of the worst things you can do is not eat enough.
The skin needs protein and fat to stay plump as well as support muscle!
The bottom line.
Though your diet isn’t a cure-all for skin issues, experts say it’s an integral part of a holistic approach to skin care.
The best foods for your skin depend on your skin type. Once you’ve figured out your skin type, you can choose foods that bring out your best features and mitigate any issues you have.
Speak with your doctor before limiting or removing anything from your diet. Generally, for optimal skin health, it’s best to eat fried and sugary foods in moderation and limit alcohol intake.
In Health, and Glowy skin!
Amanda
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