- Healthy, vibrant skin starts with good nutrition, according to one doctor.
- Individual nutritional needs vary, but many people could benefit from more magnesium, zinc, and fiber.
- Reducing added sugar and processed foods can help reduce inflammation for a healthier appearance.
Don’t rely on expensive lotions for a radiant, youthful appearance — eating the right nutrients for your unique needs can help your skin look its best, according to a doctor.
“We spend a lot of time, energy and money slathering things on our faces in the hope that the nutrients will reach the skin, but it is the blood flow that delivers the essential nutrients.” Dr. Marcos Tagerauthor of “Feed your skin well: your personalized nutrition plan for radiant beauty” he told Insider.
He said it’s difficult to provide a one-size-fits-all approach to nutrition, as individual needs vary based on factors like age, genetics, lifestyle, medications and more.
“There is no other person on the planet with skin exactly like yours. There are recommendations that the experts are going to give you that are general but some have to be specific,” she said. “It’s a dance of multiple nutrients in the body coming together.”
However, a few basic principles and food groups can help you get started in finding the ideal diet for the best health of your skin, hair, and nails.
Eat more fresh fruits and vegetables
One of the easiest ways to get started eat for healthier skin, is to incorporate more fresh produce into your diet, which offers a host of vitamins and minerals that you may be missing, according to Tager.
For example, citrus and other fruits are packed with vitamin C, which is crucial for healing and protecting cells.
Dark green leafy vegetables are rich in iron, folic acid, vitamin C, magnesium and more. Together, they can help maintain healthy levels of compounds like collagen that provide structure and elasticity to the skin, Tager said.
“Vitamin C, along with iron, is needed in good amounts to create collagen,” Tager said. “One of the problems with vitamin C is that it oxidizes easily and becomes impotent, so the emphasis has to be on ‘fresh.'”
Fruits and vegetables are also rich in fiber, a nutrient that feeds beneficial bacteria in the human digestive system that produces compounds that help protect the skin, Tager said.
Magnesium-rich foods like beans and grains help prevent dryness
Tager said that while you may not have a medical deficiency of certain nutrients, you may not be getting the optimal amount.
Many people don’t have enough magnesiuma crucial mineral for more than 300 chemical reactions in the body, Tager said.
Eating more whole grains and legumes can provide magnesium for better cell repair and maintenance to protect skin from dryness and damage.
“One of the things you want for a vibrant appearance is a healthy skin barrier,” Tager said.
While you can get more magnesium and other nutrients through supplements, focusing on whole foods may be a more effective approach to overall health, according to Tager.
“There’s no way to supplement a crappy diet, so it all has to start with nutrition,” he said.
Shellfish and walnuts are a good source of zinc for clearer skin.
Tager said another common compound missing from a typical diet is zinca mineral that helps reduce inflammation in conditions such as acne.
Fish such as sardines, herring and anchovies, and nuts such as cashews and almonds are rich in zinc.
Shellfish, nuts, and seeds can also be good sources of healthy fats called omega 3, which helps maintain healthy skin.
Minimize processed foods and sugary drinks
One of the worst food groups for healthy skin is also something most of us eat on a daily basis, according to Tager.
“The biggest culprit we have is processed food,” he said.
The combination of added sugars, unhealthy fats and other preservatives in many processed foods can speed up the development of fine lines on the skin and worsen inflammation, he said.
“Skin inflammation is often reflected in the breakdown of structural elements that keep skin healthy and beautiful,” Tager said.
Sodas and other sweetened beverages can be particularly harmful, because they are high in added sugar and can replace plain water, making it difficult to stay hydrated, according to Tager.
She said eating more nutritious whole foods can be challenging, time-consuming and expensive, but taking small steps can make a big difference over time in how you look and feel.
“It’s easy to take a supplement, but it’s hard to cut back on sugar and reduce reliance on processed foods,” Tager said. “We’re all going to eat processed foods at some point, so it’s really balance and minimization.”
