More and more health professionals agree on the importance of taking care of your diet to prevent certain pathologies. Hippocrates already said it: “make your diet your best medicine.” Dermatologists also believe this, who consider that it is one of the factors that most affects the health of the skin. “It provides essential nutrients, those that our body cannot manufacture, such as vitamins C, A, E and B, or minerals such as zinc and selenium. And it is key to staying hydrated or obtaining proteins that help maintain this organ” , explains Dr. Antoni Campoy, Head of Dermatology at the General Hospital of Catalonia.
Genetics, which determines the type of skin and how it defends itself against external agents, and the sun’s rays are other variables that intervene in this organ. To be considered healthy, “it must be able to fulfill its functions, such as protecting the body, correctly synthesizing vitamin D or regulating body temperature,” indicates Dr. Oriol Corral, associate physician in the Dermatology service at Mútua University Hospital. Terrassa, who adds that it should not show wounds, spots, pimples or redness, nor itch.
Flaky, acidic skin that is not uniform in color or texture, excessively tanned or oily, and with many wrinkles for its age, would not be considered healthy either, says Campoy.
Although research continues on which nutrients may be most suitable for skin care, some studies suggest that there are foods that are more beneficial than others. Work conducted in the Netherlands in 2019, for example, found that women who ate more fruits, vegetables, fish, and high-fiber foods tended to have fewer wrinkles than those who ate snacks and meat. For the research, dietary records and photographs of 2,800 adults, most between 60 and 70 years old, were analyzed.
Other analyzes have linked the Mediterranean diet with a lower risk of skin cancer in women, while there are also small studies carried out mainly with adolescents and young men that indicate that reducing the consumption of sugary and starchy foods helps combat acne. . It has also been said that fasting or low-carb diets could be beneficial for this organ, “but it’s all very green,” says Corral.
For the dermatologists consulted, some dietary changes that can help show healthier skin – taking into account that diet is not the only factor involved – are the following:
Both experts recommend following a varied diet to have healthy skin, but it seems that foods rich in antioxidants are quite beneficial for this organ. Vitamins such as A, B3, C and E, in addition to polyphenols, can slow down oxidation processes, that is, aging.
These compounds are present in many fruits and vegetables, and in some meats, fish and flour, but they are more numerous in red fruits, tomatoes, green tea, broccoli, carrots, grapes, cocoa and peppers.
Likewise, unsaturated and polyunsaturated fatty acids are recommended, which are found in olive oil, oily fish and some crustaceans. “They have been shown to reduce skin aging,” says Corral. “And they are essential for the integrity of the skin barrier,” adds Campoy.
But experts insist that there is no single food or group of products that is good for your skin. “Fruits and vegetables should be on the menu every day, meat consumption should be reduced to three times a week and prioritize lean pieces, and eat more legumes and nuts. That is, follow the guidelines of the Mediterranean diet” says Corral, who advises against restrictive diets without medical supervision.
Alcohol is toxic and its intake is related to more than 200 diseases, traumas and other health disorders, according to the World Health Organization (WHO). And, to no one’s surprise, it is also harmful to the skin.
“It only brings calories and problems,” says Corral forcefully. The expert insists that it is an empty food that causes fat to be distributed unevenly on the face, and that affects the color and quality of the skin. “It can also slow down healing and cause more wrinkles,” he adds.
Another drawback of alcohol, according to Campoy, is that it increases inflammation, makes the skin look redder or paler, and increases dark circles. On the other hand, it can increase the risk of infections and skin cancer, as well as worsen diseases such as psoriasis or rosacea. “You should try to avoid it as much as possible,” he recommends.
Dermatologists also advise reducing the presence of ultra-processed foods in the diet, “because they are full of saturated fats, sugars and salts, have little nutritional value and no antioxidant power,” says Corral.
The consumption of these products has also been related in several studies to weight gain, which in turn has been observed to affect adipose tissue. “Fat promotes inflammation and this also leads to greater oxidation and faster skin aging,” says Corral, who adds that obesity worsens many skin diseases such as psoriasis, acne or hidradenitis suppurativa.
Campoy, on the other hand, recommends minimizing the consumption of fried foods, very salty foods, sausages, red meats, sugars, refined flours and saturated fats. “Its consumption should be sporadic.”
Hydration is also very important for the skin, so if we hydrate little and poorly, we have to change this habit as soon as possible. But how much water should we drink? Although it has always been said that two liters a day, this recommendation lacks a scientific basis and health professionals are increasingly less venturing into setting specific amounts.
Intake needs are determined by age, sex or body weight. And we must consume more liquid in certain circumstances: physical activity, high ambient temperature, pregnancy and health problems. Corral makes a general recommendation of 1.5 and 2 liters.
Fruits and other foods rich in water such as vegetables will also help us achieve good hydration, “which is key to preserving the skin barrier and keeping it elastic,” says Campoy.
Finally, Corral remembers that damage to adipose tissue is a matter for the dermatologist and that he is the one who we should consult with our doubts. “Few skin problems are solved with food alone, although it can help us,” he concludes.
