Nutrition also affects the appearance of the skin. Our skin begins to lose firmness with advancing age, and the first wrinkles appear. This is a physiological process that cannot be avoided. Still, with proper attention to your lifestyle, particularly nutrition, you can help your skin maintain a younger, healthier appearance. 

This article will discuss the foods that can help you in the process.  

Skin: Recommended foods

To understand which foods are good for the skin, we need to consider the macro- and micro-nutrients they contain. In particular, the “good fats,” among the constituents of cell membranes, contribute to skin elasticity. Vitamins are equally essential, which help regenerate cells and tissues – sometimes called “anti-aging.” 

Let’s see what foods we can find these nutrients in: 

  • Extra virgin olive oil and coconut oil. The saturated fats in coconut oil and the monounsaturated fats in extra virgin olive oil give the skin a radiant and even appearance.
  • Dried fruits (walnuts, almonds, hazelnuts, etc). These are excellent sources of both omega-6 and vitamin E, both antioxidants.
  • Chia, hemp, flax, and sunflower seeds. Like nuts, these seeds are also rich in omega-6 and help slow skin aging and improve skin regeneration.
  • Fatty and oily fish (salmon, tuna, anchovies, and mackerel). In addition to being an important source of protein, they also contain omega-3 and other polyunsaturated fatty acids that improve skin hydration and elasticity and have anti-inflammatory effects. 
  • Avocado. This fruit is rich in vitamin E and monounsaturated fatty acids – like Evo oil – which have regenerative and antioxidant action. 

Let’s now explore which foods are important sources of vitamins, particularly vitamins C, E, and carotenoids:

  • Fruits and vegetables rich in vitamin C, such as kiwis, citrus fruits, pineapple, grapes, and currants; broccoli, peppers, arugula, spinach, and parsley. Vitamin C has an antioxidant effect, counteracting free radicals and boosting immunity. It also plays an important role in collagen synthesis.
  • Fruits and vegetables rich in vitamin E, such as grapes and citrus fruits, the oily fruits (or nuts) mentioned above, leafy vegetables, and especially those with wild growth. Vitamin E also has antioxidant activity, allowing cell regeneration and inhibiting free radicals. It also protects the skin from pollutants.
  • Fruits and vegetables rich in carotenoids, precursor molecules of vitamin A. Fruits include apricots, mango, peaches, papaya, melon, and loquats. Vegetables include carrots, squash, peppers, tomatoes, arugula, radicchio and parsley. Besides having an important function for eye health, these molecules also have a lubricating action on the skin’s sebaceous glands. Deficiency could result in dry skin and pimple formation.

The importance of drinking water

Hydration is very important to achieve toned and glowing skin. In fact, water is essential for many biological processes, and even as little as 10% dehydration leads to severe physiological damage. Water is also very important for the life of cells because it allows them to receive nourishment and eliminate excess waste and toxins. 

Therefore, it is advised to drink a lot to stay hydrated at all times, at least 1.5/2 liters a day. Those not used to drinking a lot can start increasing their water intake through herbal teas, hot and cold (but not sweetened), and fresh fruits and vegetables. 

Habits for toned skin

While talking about nutrition, we must consider one’s allergies, intolerances, and physio-pathological history. Therefore, even consuming one food rather than another may affect all patients differently.

However, some general guidelines can help you get a healthy, toned, and hydrated skin: 

  • Drink plenty of water;
  • Eat 5 servings a day of fruits and vegetables, a goal that can be achieved by eating vegetables during the two main meals and fruit at breakfast and for snacks;
  • Have a breakfast that is complete in all macronutrients, not forgetting fruits rich in vitamins and fats such as seeds or nuts, rich in long-chain fatty acids;
  • Include a protein source rich in “good fats” in one of the main meals;
  • Take minerals, which can be found in water, fruits and vegetables. For example, potassium, magnesium, selenium, and zinc are very important for keeping skin supple and firm.

In general, it is also good then to pay attention to your lifestyle for the health and appearance of your skin: 

  • Lead an active life, for example, by taking walks of at least 30 minutes daily and engaging in physical activity. This is a habit that reduces blemishes and increases firmness of the skin;
  • Do not smoke. Smoking is not only a danger to the lungs; due to vasoconstriction and the production of free radicals that prevent collagen synthesis, this habit speeds up skin aging and the formation of wrinkles. In addition, smoking reduces the radiance of the skin and its complexion;
  • Avoid alcohol. Alcohol abuse is, first of all, harmful to the body, but it also causes dehydration and a consequent increase in free radicals;
  • Protect yourself from UV rays. And not only in the summer sun and during the hottest hours but also in winter. Don’t forget that every time the skin is exposed to the sun, it is affected by ultraviolet rays, so it should be protected with the most suitable sunscreens.