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5 food tips to combat skin problems
Your skin is the largest organ that signals when something is wrong with your diet. Everyone has probably had or has problems with their skin, and your skin can say a lot about your health. However, common skin problems such as pimples, acne, psoriasis, dermatitis, hives, or other rashes can largely be improved or even prevented by eating the right foods. In this article, we will tell you which foods to avoid and we'll also give you 5 food tips for improving and making your skin healthier.
Food tips for skin problems
Below are some tips you can apply if you regularly experience skin complaints and problems.
1. Antioxidants
Your skin loves antioxidants. Foods that are rich in antioxidants (vitamins A, C, and E) help keep your skin healthy and fight against wrinkles.
Vitamin A: Our body can produce vitamin A itself from beta-carotene, also known as provitamin A. You can find it mainly in sweet potato, carrot, and pumpkin.
Vitamin C: Vegetables (potatoes and cabbage) and especially fruits such as kiwi, orange, mango, papaya, pineapple, and berries are the best sources of vitamin C.
Vitamin E: Green vegetables, avocado, almonds, sunflower seeds, and whole grains like oats generally contain a lot of vitamin E.
2. Good fats
Eating the right fats with a good balance between omega-3 and omega-6 fats is an important part of good skin care. It has a protective effect and keeps your skin soft, supple, and elastic.
Natural sources of omega-3 and 6 are, for example, walnuts, almonds, flax seeds, chia seeds, avocado, and fatty fish.
3. Zinc
This mineral is part of a large number of enzymes and involved in the building of proteins, metabolism, the immune system, and the growth and development of new (skin) tissue.
Zinc helps in the production of new collagen and helps fight against inflammation (acne), wrinkles, stretch marks, sun damage, warts, and hair loss.
Good plant-based sources of zinc include pumpkin seeds, sunflower seeds, sesame seeds, cashews, chickpeas, beans, and spinach.
4. Sulfur
Sulfur has antibacterial, anti-inflammatory, and antifungal properties and is often successfully used in the treatment of various skin conditions such as acne vulgaris, rosacea, dermatitis, dandruff, scabies, and warts.
Sulfur can be found in green leafy vegetables (arugula, spinach, watercress), cruciferous vegetables (cabbage, broccoli, radish, Brussels sprouts), hemp seeds, and eggs.
5. Green tea
Green tea contains catechins (powerful antioxidants) and numerous other anti-inflammatory substances that not only help prevent skin aging but can also improve your overall health.
What to avoid
Not only adding certain foods, but also reducing or eliminating certain products can give your skin (and health) a boost:
1. Processed food
A diet that is high in processed and nutrient-deficient food, animal proteins, saturated (trans-)fats, added sugars, and artificial sweeteners can disrupt your gut flora.
This not only has a negative effect on your skin, but also increases your risk of various health conditions.
2. Dairy and dairy products
One of the most well-known skin conditions is acne. Acne is an inflammatory disease (of the sebaceous glands) that is particularly common in young adults.
Although the actual cause is not yet known (genetic predisposition appears to be a major factor), there may be a relationship with the consumption of (low-fat) dairy products and acne.
There is growing evidence that whey proteins and non-sex hormones and growth factors that may be present in milk (such as growth hormone and IGF-1) can promote the development of acne.
If you suffer from skin problems, it may be wise to limit your intake of dairy products and choose a plant-based alternative instead.
Also read: What is lactose intolerance and what are the symptoms?
3. Alcohol
Excessive use of alcohol is related to multiple diseases and many medical conditions, including skin cancer. To have a healthier skin, it is best to avoid alcohol as much as possible.
4. Gluten and wheat products
Autoimmune diseases, allergies, psoriasis, and other conditions have been linked to gluten intolerance. Although gluten intolerance is rare in people, we see an increase in this number.
Wheat (gluten) is widely used by food manufacturers and is now found in many products such as soups, sauces, candy, cookies, pastries, ready-to-eat meals, seasonings, herbs, deli meats, fruit drinks, and so on.
This can make people more sensitive to gluten and can lead to skin problems and other issues in the long term. Therefore, many people with skin problems could benefit from a (largely) gluten-free diet.
Conclusion
Skin problems are a common issue for many people. By limiting or avoiding certain foods and listening to your body, you can reduce or even prevent many skin problems.
Symptoms such as redness, inflammation, dry skin, brittle nails, and dry hair are signs that can indicate a deficiency in antioxidants, minerals, fatty acids, and eating the wrong things.
Of course, there may be other causes of skin problems, such as genetic predisposition, hormone changes, puberty, birth control pills, steroids, medication, cosmetics, lifestyle, and stress.
All these factors can play a role, but with the above tips, you are well on your way to improving your skin problems.
- Fitblogs
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