Nourish your skin from within by exploring the essential nutrients that promote a clear, radiant complexion.
It is common sense that eating healthy foods is good for the body and helps us to live longer and better, also some studies show that dietary water intake affects human skin hydration and biomechanics, but when you also add nutrient-rich foods to your diet, you’re not only supporting your overall health, you may also see benefits for your skin.
We’ve spoken with experts in the field to gather practical tips on how to care for your skin through your diet as well.
The science behind a healthy skin
Skin is the largest organ of the human body and serves as a critical barrier against environmental threats, such as pathogens, pollutants, and UV radiation. It also plays a key role in regulating body temperature and preventing water loss. According to dermatological research and clinical studies, skin health is influenced by both intrinsic factors like chronological aging, and extrinsic factors, such as prolonged exposure to ultraviolet (UV) radiation, air pollution, poor nutrition, and lifestyle habits. Over time, these factors contribute to visible signs of aging, including wrinkles, dryness, and decreased elasticity.
Factors Affecting Skin Health
Several factors can affect our skin health, including nutrition, sleep quality, and lifestyle habits such as smoking or not drinking enough water, including certain makeup products that can be harsh on the skin, and even some laundry detergents may be too aggressive, potentially causing irritation, allergies, or rashes.
The aging process of the skin happens due to age, ultraviolet radiation exposure, and chemical pollution. Maintaining skin integrity and function requires a holistic routine that supports skin from the inside out is essential, including proper nutrition, hydration, sleep, and protective behaviors, such as minimizing sun exposure and avoiding harsh chemicals.
From Skin to Routines: Daily Habits That Protect and Repair
Improving daily habits can make a remarkable difference in slowing skin aging and repairing damage. For example, going to bed at the same hour every night ensures your body follows a natural rhythm, allowing your skin to enter its repair phase during deep sleep. According to a study posted on ScienceDirect, physiological changes that occur during sleep (temperature, pH, CO2 level, and nitric oxide (NO) and hormone production) all contribute to stem cell homeostasis.Improving sleep quality, combined with regular exercise, can enhance circulation, delivering more oxygen and nutrients to skin cells. This not only supports faster skin recovery and tissue repair but can also help heal damage and even speed up muscle recovery.
Dr. Dendy Engelman, Dermatologist, recommends maintaining a consistent skincare routine and using appropriate skincare products, as many of them contain micronutrients that play a key role in supporting skin structure and function. She also emphasizes the importance of using sun blockers, which not only protect against UV damage but also contribute to overall skin health through similar micronutrient benefits.Equally important is being mindful of the ingredients in everyday products. Choosing makeup that is free from parabens and other harsh chemicals, opting for dermatologically tested products, and visiting a dermatologist regularly can all help minimize irritation and support healthier skin.
Fabrienne Bottero, Eco-Activist at The Laundry Guru emphasizes the importance of paying close attention to the ingredients in detergents and choosing those that are clearly labeled as vegan, cruelty free or toxin-free: Toxic laundry detergent comes with the risk of skin irritation that shows up as a red and itchy rash on your skin. As someone with sensitive skin, this has happened to me in the past when I bought generic detergents while abroad, hence my love for travel-friendly detergent sheets. Washing your clothes with eco-friendly detergents protects your skin from absorbing harsh chemicals like chlorine bleach or developing allergic reactions.
This also applies to soaps, and hair care products, as well as household cleaning products, which can all impact skin health and should be chosen carefully. While the impact may seem minimal at first, the constant use of these products can lead to cumulative damage over time. According to the American Academy of Dermatology, even how you wash your face can make a significant difference.
Raphael Borges,Operations Manager at Hey Sunday highlights that using laundry sheets marked as non-toxic can significantly reduce allergies and protect sensitive skin. He recommends pairing these with sustainable laundry practices, like washing with hot water to tackle deep stains instead of relying on harsh detergent, that not only enhances cleaning efficiency but also minimizes exposure to skin-damaging chemicals.
From Habits to Diet: Why is a balanced diet important to have healthy skin?
Everyone wants to have good-looking skin, but it’s important to understand the science behind healthy skin and how this can be achieved. Now that we know more about what science has to say about the biggest organ of the human body, it’s good to know what nutrients are good for the skin.
Lena Bakovic, a registered dietitian from Live It Up, explained that a balanced diet is an effective way to promote healthy skin. To further support hydration and overall skin health, she recommends drinking water regularly, especially after training or exercising, and suggests that incorporating green powders can be a beneficial addition. These often contain essential nutrients like zinc and vitamin E, which are vital for skin health and can contribute to improved hydration and overall nutrition.
It is not a surprise that Kat Benson, registered dietitian from Vnutrition also recommends Zinc: “Zinc is also vital for skin health. Zinc plays an important role in wound healing, inflammation, and immune function. found in oysters, chickpeas, and pumpkin seeds, following a balanced diet, abundant in whole foods to include colorful fruits and vegetables, unprocessed whole grains, fish, lean meats, plant-based proteins such as legumes and beans, and minimal amounts of dairy products can be of great help.”
Drinking sufficient daily amounts of water as well as consuming foods with high water content (such as cucumbers and watermelon) helps to maintain skin moisture levels, working towards reducing the appearance of fine lines and wrinkles.
Benson also recommends:
- Omega-3 fatty acids: found in foods such as salmon, mackerel, sardines, flaxseeds, and walnuts. These healthy fats support skin hydration and help to reduce inflammation.
- Antioxidants (examples include Vitamin C, Vitamin E, beta-carotene, polyphenols, and lycopene): found abundantly in plant-based foods such as colorful fruits and vegetables (spinach, broccoli, tomatoes, berries, grapes, and carrots to name a few), whole grains such as quinoa and brown rice, spices such as turmeric, and the many varieties of nuts and seeds. Antioxidants work to protect from oxidative stress damage for their role as part of healthy skin maintenance.
Conclusion
Caring for your skin goes far beyond the surface. While topical products play a key role, true skin health starts from within. A balanced diet, proper hydration, quality sleep, and mindful lifestyle choices all work together to support and protect your skin.
