A Healthy Diet for Beautiful Skin

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As the saying goes, “Beauty is only skin deep.” Good skin starts in the gut.

When most consider dieting, it’s more to do with weight loss than skincare. Yet, while cautioning people against fad diets and phony supplements, the American Academy of Dermatology Association has found evidence that a healthy diet supports good skin health. 

The most successful skincare routine combines external treatments with a nutritious diet that provides the body with the essential vitamins and nutrients for healthy skin.

The Relationship Between Diet and Skin Health

From genetics to the nutrients your skin requires and where to find them, here are the basics you need to know about a healthy diet for beautiful skin.

What is Good Skin Health? 

Good skin health is when your skin is free from blemishes and medical conditions such as acne, eczema, rosacea, or psoriasis. Healthy skin is also elastic, hydrated, and even-toned. 

It’s important to note genetics influence the type, amount, and distribution of skin proteins, the level of moisture it retains, and the amount of oil produced. 

Simply put, your genes are primarily responsible for the structure and quality of your skin, which affects health and appearance. 

For instance, you may have large pores or very pale skin, which a healthy diet can’t change.

“Your diet is a bank account. Good food choices are good investments.” – Bethenny Frankel

What Does Skin Need to Thrive?

Skin needs a variety of vitamins, minerals, and nutrients to remain healthy and thrive, including: 

  • Vitamin A: supports skin cell growth and turnover.
  • Vitamin B: balances the skin’s natural oil production. 
  • Vitamin C: protects the skin from environmental damage and helps it heal.
  • Vitamin D: helps the skin produce pigments and evens out skin tone.
  • Omega-3 fatty acids: help maintain the skin’s natural moisture barrier.
  • Antioxidants: reduces inflammation and protect from premature aging. 
  • Zinc: helps fight acne-causing bacteria and encourages healing. 
  • Selenium: thought to reduce free radical damage.
  • Carbohydrates: provides the skin with energy and help keep it hydrated.

The Best Food and Beverages for Your Skin

It is essential to incorporate various foods into your diet, as no single food or food group can provide all the necessary nutrients for healthy skin and body.

Fruits and Vegetables 

Dana Skaf (Health Coach and Nutritionist) from Body Wisdom Breakthru recommends a rainbow of colorful fruits and vegetables. Fruit and vegetables are essential for a healthy lifestyle and are particularly important for healthy skin. Eating colorful fruits and vegetables, particularly those that contain vitamin C and E, nourish and protect the skin. 

Foods such as 

  • apples
  • oranges
  • sweet potatoes
  • spinach
  • kale
  • carrots
  • bell peppers 

Hydrating, limiting alcohol, not smoking, exercising, and wearing SPF 30, are particularly beneficial as they can help boost collagen production, allowing the skin to hold moisture better are particularly beneficial as they can help boost collagen production, allowing the skin to hold moisture better.

Healthy Fats

Essential fatty acids (EFAs) like omega-3 (linolenic acid) and omega-6 (linoleic acid) are critical components of healthy skin. These healthy fats form the building blocks of healthy cell membranes and play an essential role in the skin’s moisture barrier, absorb vitamins and minerals, and keep out irritating agents that can lead to dryness and inflammation. 

Your body can’t make Essential Fatty Acids (EFAs), so you need to get them from eating certain foods or using products with them.

Omega-3 can be found in 

  • salmon
  • mackerel
  • sardine
  • flaxseeds
  • chia seeds
  • walnuts
  • eggs

Omega-6 is typically sourced from 

  • soybean oil
  • walnuts
  • sunflower seeds
  • almonds 
  • cashews

Non-essential fatty acid omega-9 (oleic acid) is particularly beneficial for dry skin as it forms a protective seal that can trap moisture and soften skin. Sources of omega-9 include extra virgin olive oil, rosehip oil, avocados, nuts and sesame oil.

Natural Fluids

Drink plenty of water and natural fluids like unsweetened herbal tea, low-sugar fruit and vegetable juices, and pure coconut water. You can also get vitamins and minerals from smoothies made with fresh fruit, greens and dairy or non-dairy milk. Lastly, avoid sugary sodas, alcoholic beverages and energy drinks.

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

Thoughts on Dairy, Carbohydrates and Natural Sugars

Unless you are lactose, gluten-intolerant or diabetic, there’s no need to cut out dairy, carbohydrates, and natural sugars completely. Remember, stress, exposure to sunlight and environmental actors, and adequate exercise also affect the health of your skin – not just diet. If you have specific concerns about your diet’s impact on your skin’s health, it’s best to consult a dermatologist. 

A Nuanced Approach to Feeling Great

It’s remiss to claim a healthy diet fixes all skin problems. Skin is the body’s largest organ and a complex one at that. Of course, a healthy diet is a part of feeling great, but so is a good skincare routine, nourishing lifestyle habits, and healthy self-esteem. Knowing what to wear to suit your personality and figure also plays a significant role.

If you’ve ever considered a makeover or feel like you’d benefit from a personal stylist, we’d encourage you to enroll in our internationally certified 4×4 Color Training Course. You’ll learn what colors suit your eyes, hair, and skin tone, so you can style yourself in a way that ENHANCES YOUR NATURAL GLOW AND PERSONALITY. 

Ready to live your best life? Find out more about which colors bring out your inner beauty.



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ByFerial Image Consultant Training
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