Let's Talk Skin (and Nutrition)

Skin is the largest organ in the body and the layers beneath the surface of our skin have direct contact with the bloodstream. This connection means that the nutrients (or lack thereof) from the diet impact the health and texture of our skin directly. Nutritional deficiencies often first appear on the skin, hair, or nails. The old adage “you are what you eat” is true when it comes to how you eat and how your skin looks and feels. 

Just as you can toxify your skin with certain foods and beverages, it is possible to “detox” your skin with a healthy, nutrient-dense diet. Heavily processed, high sugar foods and beverages can wreak havoc on your skin. After cutting out those types of foods and prioritizing hydration and a diet high in vegetables, fruits, legumes, and healthy fats, you may start to notice clearer and brighter skin. Insulin can trigger a hormonal response in the body that prompts an increase in sebum production in the skin, which can block follicular openings and lead to acne. Reducing sugar consumption and refined carbohydrates and focusing on a low-glycemic diet can help mitigate this response. Additionally, it is important to note that frequent yo-yo dieting and severe calorie restriction does not do our skin any favors. Our skin needs ample healthy fats to help retain hydration and keep that glow. 

Great for skin: 

• Almonds – Almonds are high in vitamin E which is a powerful antioxidant known to protect cells from the damaging effects of free radicals. Our skin comes into contact with harmful free radicals everyday with exposure to the sun’s UV rays, cigarette smoke, and pollution. Almonds also contain linoleic acid, which is a polyunsaturated fatty acid that helps skin cells retain moisture.
• Tomato products – Lycopene is a powerful antioxidant responsible for the red color of tomatoes. It can help improve skin’s appearance by combating free radical damage and preventing damage to collagen. Increasing your consumption of tomato products like canned tomatoes, tomato paste, or fresh ripe tomatoes prepared or served with olive oil can help boost your lycopene intake. 
• Kiwi – We need vitamin C in the body for collagen formation and skin regeneration. Collagen helps skin maintain its elasticity and hydration. Collagen production naturally declines with age, making it important to remain consistent with a healthy diet throughout your life. Kiwis are particularly high in vitamin C, as are citrus fruits and red bell peppers.

 Bad for skin:

• Sugar – When we have excess sugar in our bloodstream, it prompts a reaction in the body in which collagen and elastin bind with sugar and as a result, they become weaker. Collagen and elastin are responsible for the tight, springy, youthful looking skin we desire. The more this reaction occurs, the faster our skin ages. It is impractical to eliminate all added sugars forever but pay attention to what you eat and drink and see where you can make changes to reduce your intake.
  
• Alcohol – Alcohol dehydrates your entire body, including your skin! Each time you drink, your skin loses fluid and the nutrients that keep it looking bright and healthy. In addition to the hydration loss, alcohol can disrupt sleep which over time may lead to dark undereye circles, a dull complexion, and more wrinkles. Consistent drinking may exacerbate these negative side effects – chronically dry and dull looking skin.