Simple Nutrition Tips You Need For Healthy Skin

Have you ever thought about how the food you eat affects the health and appearance of your skin? We all want to have healthy, glowing skin, but with so many skincare products on the market, it can be hard to know what really works. The truth is that the key to healthy skin starts with a healthy diet.

The appearance of your skin is a great predictor of what is going on inside your body. If you have dull, grey, and tired-looking skin, lack of sleep, feeling stressed out, and not drinking enough water could be contributing to that.

Eating a balanced, whole-foods diet is recommended for healthy skin. Here are my 5 nutrition tips to promote healthy skin!

1. Eat more foods with a low glycaemic index

Foods that are broken down into sugars quickly are known as high glycaemic index foods, and foods that are broken down slowly are known as low glycemic index foods. High glycaemic index foods, for example, white rice, white bread, potatoes, sweet treats, and soft drinks increase the level of sugar in your bloodstream, and are associated with inflammatory skin problems like acne. They can also speed up the signs of skin aging (e.g., skin wrinkling) if eaten in excess amounts. Eating more foods with a lower glycaemic index, such as most fruits, vegetables, legumes, and whole-grain breads, multigrains, and rolled oats can help reduce these inflammatory effects on the skin.

2. Eat a healthy amount of protein

Your skin is made up of many proteins including collagen, keratins, and elastin. These proteins keep your skin looking smooth and youthful. As we get older, the collagen in our skin breaks down and that causes wrinkles. But eating a healthy amount of protein can slow this process down. Protein is also important for healthy hair and nails. For example, if you have hair thinning, brittle hair and easily breaking nails, it could be that you don’t have an adequate amount of protein. When we eat protein, it is broken down into amino acids in our digestive system, and these amino acids are used to build up the protein in our skin and bodies where it is needed as it has a role in tissue growth and repair.

The most obvious source of protein is meat, fish, and dairy products. If you choose not to eat meat, then there are many plant-based sources of protein including soya, broccoli, beans, tofu, spinach, lentils, chickpeas, nuts, and seeds. Some research has shown that plant-based protein is associated with lower levels of inflammation in the skin (and has less fat and more fibre).

3. Drink more water

Water is important for our overall health and well-being. It helps the cells and systems in our bodies work optimally. This benefits our skin too! Drinking water won’t cure your acne or eczema, nor will it reverse skin aging. But drinking a healthy amount of water each day will reduce signs of dehydration such as dark circles, eye puffiness, and low skin turgor. The Eatwell guide recommends 6-8 cups of water a day.

4. Don't be afraid of healthy fats

We all know that saturated fats and trans fats are very unhealthy for our bodies and can lead to breakouts in our skin if eaten in excess amounts. But don't cut out all fat from your diet! Healthy fats like monounsaturated fats, polyunsaturated fats and omega 3 fatty acids are needed to help hydrate and plump up the skin, which gives you a more youthful look. Omega 3 fatty acids are found in fatty fish including salmon, mackerel, and sardines. Other healthy fats include avocados and olive oil.

5. Eat lots of fruit and vegetables

Because they are rich in antioxidants, fibre, vitamins, and minerals which are all great and needed for our skin!

Healthy, radiant skin starts with eating a balanced diet that includes plenty of protein, healthy fats, and nutrient-rich fruits and vegetables. And don't forget to stay hydrated by drinking plenty of water throughout the day. Let us know if these tips helped you! Which tip will you try first?