The saying, "Beauty is only skin deep" may be true in a figurative sense, but not in a literal one.

Skin care products that you put ON your skin like lotions, cleansers and creams can make a difference in helping to improve firmness and texture, but the true foundation for skin health comes from what you put IN your body on a regular basis.

Your diet and the food that you eat have an enormous impact on your overall health, and an especially significant impact on our skin’s health.  The right foods contain vital nutrients that are the essential building blocks for the cells in your body including your skin.

Facts To Know About Diet and Skin

A balanced diet rich in vitamins and nutrients is a critical weapon in the battle for your skin health, providing your body and your immune system a powerful deterrent to fight inflammation, disease and infection, including acne and other skin problems.

You Are What You Eat

Are you wondering just how what you eat can show up in your complexion? 

  • Every cell in your body is composed of protein, so eating lean protein gives your skin building blocks for cellular regeneration.
     
  • Healthy fats like omega-3s are necessary for promoting collagen growth that keeps your skin supple and smooth.
     
  • Vitamins and minerals contain anti-oxidants. These substances fight free radicals and other results of oxidation that increase inflammation and cause cell damage.
     
  • Drinking plenty of water keeps your skin hydrated, flushes out toxins and helps to slough off dead skin cells.

While skin care professionals have debunked the belief that specific foods like chocolate cause acne, your overall nutritional habits do have a big impact. A diet high in fats and sugar increases production of oil along with inflammatory responses, which can set the stage for acne breakouts.

What Should I Eat?

Include these foods in your diet for valuable sources of nutrients that benefit your complexion along with your overall health.

  • Salmon has a high content of omega-3 fatty acids, which keep your skin smooth and moist while providing anti-inflammatory properties.
     
  • Strawberries are rich in vitamin C, helping to fight free radicals and regenerate cells.
     
  • Almonds are another source of healthy fats that reduce "bad" cholesterol and inhibit the rise of blood sugar and insulin after eating. Their alkaline-forming proteins can improve general skin quality.
     
  • Leafy green vegetables like kale, broccoli and spinach are nutritional powerhouses, loaded with vitamins A, C and K and other anti-inflammatory nutrients.
     
  • Olive oil is a heart-healthy fat that serves to keep your complexion hydrated and firm. Extra-virgin olive oil contains an antioxidant called polyphenol that contains antibacterial and anti-inflammatory properties that help to prevent acne infections.

What not to eat

Foods high in fats and sugar might not cause acne directly but they create the conditions that promote acne breakouts. Don't forget that a food doesn't have to taste sweet to contain lots of sugar. Breads, pastas and certain dairy products made with processed, refined carbohydrates have a high glycemic index. 

What's good for the rest of your body is also good for your skin. Along with an acne system that’s been proven to work, making the choice to eat a well-balanced, nutritionally sound diet can go a long way to improve your overall health and will help to reduce those pesky acne breakouts.