The relationship between diet and certain nutrients with the state of skin health has been the subject of numerous studies in recent decades, and the results confirm that the intake of certain nutrients can improve its appearance, help slow down its aging and, even , improve some dermatological pathologies.
The first factor to consider is water. It is important to ensure sufficient hydration to allow the skin, and the rest of the body’s organs, to work properly. For this, it is recommended to hydrate sufficiently and at regular intervals, especially in hot weather, when physical exercise is practiced or in stressful situations, all of which are circumstances related to increased sweating and, consequently, fluid loss, which leads to a decrease in hydration. This does not imply that drinking more improves the health of the skin, but it does mean that insufficient hydration can negatively affect both its condition and its appearance.
Regarding diet, it has been shown that a varied and balanced diet is necessary to maintain a good state of health, also for the skin. In this case, the recommendations do not vary from the general guidelines for a healthy diet, which are based on a predominance of fruits, vegetables, legumes, whole grains, complex carbohydrates, high-quality lean proteins, vegetable oils, and fatty acids rich in vitamins, minerals and antioxidant substances. But there are some essential nutrients that are closely related to skin health.
This is the case, for example, of the group of citrus fruits and kiwis, rich in vitamin C, a substance necessary for the production of collagen which, in turn, is associated with an improvement in skin elasticity, activates its defenses and It is involved in the synthesis of collagen. Also fruits and vegetables with orange tones, which contain beta-carotene, precursors of vitamin A and with a protective effect against sunburn (they promote the development of skin pigments), have antioxidant action and help to neutralize the effect of free radicals, responsible for aging, lack of firmness or less elasticity of the skin. The red ones, for their part, such as berries, strawberries, watermelon or tomato include lycopene in their composition, and grapes, resveratol, also with antioxidant power.
Other foods with similar properties are vegetables, especially green leafy ones, such as chard, broccoli or spinach, as well as nuts such as walnuts, almonds or chia seeds, which are very rich in vitamin E, with antioxidant, and fatty acids, which are related to an improvement in skin hydration and elasticity. Other fatty acids, such as omega 3 and 6 polyunsaturated, can influence the improvement of dry skin, redness or inflammation. They are found in fish such as salmon, sardines or trout and vegetable oils such as sunflower or corn.
