Although skin problems can develop due to environmental reasons and external exposure, they usually occur due to some problems in other systems in our body. Healthy eating is of course important for our general health and weight control, but we need to pay attention to some points in our nutrition for our skin health and beauty. Especially if you have recurring problems on your skin, you can add foods that are good for the skin to your nutrition program.
Foods you should consume for skin health:
- Nuts such as cashews and almonds containing vitamin E
- Colorful vegetables and fruits – especially avocados, that contain lots of vitamin A and beta carotene
- Seafood rich in omega-3 fatty acids
- Green tea with antioxidants
In addition to the foods that you need to include in your diet to protect skin health, you also need to avoid some foods.
1- dairy products
Pasteurized milk, cheese, yogurt and cream consumption can trigger skin problems by affecting hormone levels in the body. Especially if you have acne, blackheads and acne problems due to hormonal changes, dairy products should be avoided.
2- Refined carbohydrates
Refined carbohydrates, defined as unnatural sugar and starch structures, occur in the processing of industrial packaged foods. Carbohydrates found in grains such as refined sugars and refined white flour become free of all the fiber, vitamins and minerals found in natural carbohydrate sources and are defined as ’empty calories’. For this reason, they can be digested very quickly, causing sudden spikes in blood sugar and insulin levels. When we consume processed carbohydrates, our system converts them directly to glucose and sebum production increases as our insulin levels increase. The increase of sebum secreted by the sebaceous glands is one of the most and direct triggers of acne and acne formation.
3- Allergy triggers
When we consume a food that will trigger an allergic reaction in metabolism, our immune system begins to secrete certain antibodies, which trigger the production of histamine to attack the perceived harmful substance. Histamine causes various symptoms such as itching, rash and eczema on the skin. Likewise, food sensitivity affects the gut microbiome and the reduction of beneficial bacteria indirectly triggers skin problems. If you think you have an allergy to any food, it is recommended that you consult an allergist regarding this. Even an allergen to which you react very mildly can be the source of your skin problems.
4- alcohol and caffeine
Alcoholic beverages cause serious dehydration in the body, which negatively affects the health of the skin. Similarly, beverages containing caffeine also act as a diuretic, causing overwork of the kidneys and consequently thirst. We need to consume enough water to keep the skin hydrated, and when alcohol and caffeine deplete the body’s water reservoirs, they can trigger skin problems.
Chrystle Fiedler, “Foods to Avoid for Clean Skin” (20 Feb 2019) Retrieved from: https://experiencelife.com/article/foods-to-avoid-for-clear-skin/
Holly Van Hare, “15 foods you should avoid for better skin, according to dermatologists” (8 Dec 2017) Retrieved from: https://www.insider.com/foods-you-should-avoid-for-better-skin- 2017-12