In this Ask the expert piece, we are studying how diet affects our skin. So far, most of us have blamed him chocolate too many tears or sugary drinks, but the relationship between skin and food is more complex than that. We found it Elizabeth Geddes-Bruce, MD, MS talking about the best foods for good skin and how different foods can cause you to be oily, dry, inflamed, hydrated and even younger.
“Dermatologists have long known that nutritional deficiencies appear due to changes in skin quality, and yet we often do not discuss with our patients the many benefits that diet can have on the skin.” Dr. Geddes-Bruce.
“I believe the two are related. What you eat can affect how your skin looks. I listen to my patients all the time. And they’re looking at the protection of what they’re saying. Some nutrients can protect against photoreception and premature aging, and others can cause damage and disease. they can speed it up “.
So what exactly are the worst skin foods? You know there’s a good chance deep down. Read on below to see Dr. Geddes-Bruce’s professional opinion on how our favorite food groups can affect our skin.
I don’t mind making a burger or hot dog from time to time, but your skin will appreciate it if your daily diet is based on weak sources of protein. Chickens and turkeys not only contain niacin (a B vitamin that can protect against skin cancer), but also contain less saturated fat, which means they are less inflammatory than red meat.
9 to 2
Gluten.
While gluten is being misused in popular culture these days, it’s unlikely to be horrible in itself for your skin. What we do know is that gluten is mostly in carbohydrates and that a diet high in carbohydrates is associated with a higher chance of having wrinkles. This brings us to the next point.
9 to 3
Sugar.
If there was a food to cut to improve your skin I would vote for sugar. Sugar speeds up the aging process so the skin is less elastic, which causes premature wrinkles and contractions. It occurs through a process called glycation. Sugars bind to your skin’s collagen and elastic proteins and make them irreversibly hard.
9 to 4
Milk.
If you are struggling with acne, consider reducing your dairy products. Dairy products, especially skimmed milk, have been linked to acne in multiple populations. We don’t know exactly why, it could be due to high blood sugar or glycemic load, which can lead to increased blood sugar, then insulin, which leads to increased oil production. But make sure you keep up your calcium intake, which you can find in foods like spinach, kale, white beans and soy.
9ko 5
Fresh fruit.
If you love fruit, you are in luck because it is one of the best foods for good skin. Don’t think that fresh fruits are good for your skin. I try to have a little bit of fruit at every meal. Fruits like oranges, strawberries, mangoes and papayas are high in vitamin C. Vitamin C is essential for the formation of tight collagen fibers. In addition, it acts as an antioxidant that protects your skin from damage caused by UV radiation and pollution. And while many skin care products contain vitamin C, not all of them are formulated in a way that ensures that vitamin C will remain stable and reach the target areas.
9 to 6
Raw vegetables.
The bolder the color, the better they are for your skin! Dark green leafy vegetables, as well as red, orange vegetables and these contain B-carotene (a form of vitamin A), lycopene and lutein, nutrients that help protect the skin from sun damage. Although most vegetables are raw, you get larger amounts of lycopene by cooking tomatoes; so go ahead and enjoy the tomato sauce.
9 to 7 p.m.
Fish.
Depending on the type of fish (usually “fish fish”), a serving of omega 3 can be a good source of fatty acids, as they are anti-inflammatory in the body. A diet high in omega 3 fatty acids can improve the dry and supple condition of the skin, as well as reduce the sensitivity to the sun.
9 to 8 p.m.
Red wine.
There has been a lot of controversy about the benefits of red wine because it contains a polyphenol called resveratrol. Resveratrol is an antioxidant that protects against skin damage. However, the benefits of alcohol can harm skin benefits, such as dehydration and dilation of blood vessels, which can trigger conditions such as rosacea. Generally, I recommend taking a glass of red wine from time to time if you like it, but don’t drink it for your skin. It is best to keep green tea as it is a good alternative with plenty of polyphenols.
9 to 9 p.m.
Nuts and seeds.
Nuts and seeds can be good sources of vitamin E, which reaches the skin of your sebum and helps protect and heal cell membranes. Nuts and seeds may contain traces of selenium, zinc and copper, which protect against cell damage and promote a healthy skin structure.
This message was originally posted on June 3, 2020 and has been updated ever since.
