Maintaining a healthy diet allows your body to absorb the essential vitamins and minerals it needs to carry out physiological functions, ultimately helping you look and feel your best. Your diet has a significant impact on the health, and appearance, of your skin. Here’s a quick guide to some key vitamins, minerals, and macromolecules that can help boost your skin health when included in your diet!
Alpha-Hydroxy Acids (AHA’s)
Signs of aging skin often begin in your mid-twenties when dead skin cells accumulate on the surface. This buildup can leave your skin looking dull, with fine lines and wrinkles becoming more prominent. Alpha-Hydroxy Acids (AHA’s) help accelerate the turnover process of dead skin cells, reducing signs of aging and leaving your skin smooth. Pineapple and papaya are rich in AHAs. Not only are AHA’s common in cosmetic products, but enzyme peels and facials—available at my office, McLean Dermatology & Skincare Center—are also a popular treatment to rejuvenate the skin!
Iron
Iron plays a crucial role in carrying oxygen to tissues through hemoglobin in your blood, which helps nourish your skin. Consuming the recommended daily intake of iron can give your skin a radiant, rosy glow. A lack of iron can lead to pale skin, hair loss, and weak nails. Foods rich in iron include red meats, fish, poultry, lentils, spinach, and raisins.
Omega-3 Fatty Acids
Omega-3 fatty acids are the good fats that support skin health. Found in fish, nuts, and plant oils, omega-3’s reduce skin inflammation, help moisturize dry skin, and improve overall skin texture. They can even reduce acne! Sources like salmon, walnuts, flaxseed, and spinach provide the omega-3s needed for healthier skin and hair.
Antioxidants & Vitamin C
Antioxidants are present in many fruits and vegetables, like red beans, blueberries, and cranberries. Vitamin C, a powerful antioxidant, helps protect your skin from UV damage, combats free radicals, and boosts wound healing. Adding antioxidant-rich foods, such as citrus fruits (oranges, grapefruit), broccoli, and kale, can significantly benefit your skin. Vitamin C also enhances the absorption of iron, so pairing it with iron-rich foods will maximize its benefits.
Calcium
Calcium, essential for maintaining bone health, also plays a vital role in skin hydration and the prevention of premature aging. Foods like milk, cheese, yogurt, and leafy greens like kale provide calcium. It helps restore lipid barriers and reduces skin dryness, keeping your skin looking youthful. Aim for at least 2,000mg of calcium per day for optimal skin health.
Biotin (Vitamin B7)
Biotin has long been marketed for hair and nail growth, but it also supports healthy skin. Biotin-rich foods like Swiss chard, carrots, strawberries, and raspberries are great additions to your diet to help improve skin elasticity and promote skin cell regeneration. While there’s no strict daily intake, an adequate amount of biotin (30 micrograms) can help you maintain vibrant skin.
