Our skin is the largest organ in the body. It serves many functions including a barrier to the elements, strength, protection heat and cold regulation and giving us our unique individuality. More so than any other organ aside from our brain, it truly makes us who we are on a physical basis. We literally cannot live without it. Thus, it is of utmost importance to keep the skin healthy, vibrant and well maintained.

Food & Beverages that are Healthy for the Skin

In the next few paragraphs, we can talk about the ways in which we can protect, maintain and even enhance our skin.

  1. Water
    Since we humans are essentially 70% water, there is no better way to start than with the most essential item for human survival – water. Our tissues and skin function better when hydrated. The skin will stretch and not break which will prevent the formation of striae or stretch marks. Also, tissue strength is improved and durability as the tissues are able to repair themselves better when hydrated with improved blood flow to the area.

    Adults should drink on average 8-10 cups of water a day. The kidneys will also regulate the excess through urine and sweat production depending on the environment. The best way to manage this is to take water with you wherever you go and drink on a regular basis. This is the easiest and most affordable skin care for any individual.

  2. Fish
    Another excellent option for healthy skin is fish high in omega-3 fatty acids such as tuna, salmon or swordfish. The omega-3 fatty acids help to reduce inflammation of the skin which can be seen in acne, psoriasis, lupus or sebaceous hyperplasia. Fish is also a source of Vitamin E which can help manage free radicals caused by UV light and sun damage.

  3. Fruits and Vegetables
    Skin is supported at a deeper level by an area within the skin called the dermis which is primarily composed of collagen and blood vessels. Collagen is forever being degraded or reduced through environmental forces and time. Thus, we want to ensure that the body is able to reproduce collagen and repair the regular damage that occurs to our skin on a daily basis. Collagen production is dependent on levels of Vitamin C which acts as a co-factor in the synthesis of collagen. Other great options for skin health are broccoli, bell peppers, and tomatoes which are all excellent sources of essential vitamins.

    Avocados are a great source of both Vitamin C and E and studies have shown them to be helpful in maintaining the suppleness of the skin while also providing the stability of the collagen building blocks. Sweet potatoes are a great source of Vitamin A which also can help with skin turnover to promote collagen formation and skin turnover, while simultaneously helping to function as a sunblock through beta-carotene.

  4. Seeds and Nuts
    Walnuts and sunflower seeds are an excellent source of vitamins, minerals, and fatty acids again contributing to the health of the skin. Zinc is a component of the barrier function of the skin which helps to maintain the integrity of the skin and how well it can maintain the internal balance of the necessary factors for skin health.

  5. Green Tea
    Drinking green tea can help protect your skin from damage and aging through powerful compounds called catechins.

    Like several other antioxidant-containing foods, green tea can helps to protect your skin against unwanted UV light and sun damage. Green tea also improves the hydration and elasticity of the skin.

  6. Red Wine
    Red wine has been shown to contain resveratrol, a compound derived from the skin of red grapes. Resveratrol is a powerful antioxidant and been shown to reduce the effects of aging by impairing the production of harmful free radicals, which damage skin cells and cause signs of aging.

    Although it’s not recommended to start drinking red wine just because of its potential health benefits, if you already drink in moderation, red wine is one of the few alcoholic beverages with positive health consequences.

  7. Dark Chocolate
    Consuming a cocoa powder in the form of dark chocolate which is high in antioxidants which can help to produce firmer and more hydrated skin. Daily dark chocolate helps the skin withstand over twice as much UV radiation before burning versus eating low-antioxidant chocolate. This has been demonstrated in multiple scientific studies that reached similar conclusions, including improvements in the appearance of wrinkles.

A Regimented Skin Care Routine

Although foods and beverages can help to produce healthy and radiant skin, keep in mind that this must be combined with the daily application of sunscreen, other skin care products, and a regimented skin care routine to help prevent the external damage from UV light manage the skin from the outside.

To know more about your skin care options and to develop a “skin-healthy” diet plan consult your doctor to know which is best for your skin type.

Author's Bio: 

Dr. Vincent P. Marin is a board-certified plastic surgeon who offers first-rate services at La Jolla and San Diego. He provides his patients with the highest level of skill and artistry, using state-of-the-art technology to deliver safe and beautiful results.