5 Nutrition Tips for Healthy Skin

At Jordan Valley Dermatology, we believe in the power of holistic skin health. Our experienced dermatologist, Douglass Forsha, MD, provides a wide variety of skin treatments, including skin care products, Botox®, microneedling, and fillers, to help you achieve the radiant, youthful skin you've always wanted.  

But we go beyond just treatments. We're passionate about empowering our patients with knowledge on maintaining their skin’s health from the inside out. In this blog post, we're sharing our top five nutritional tips for glowing, healthy skin. Discover how your diet can complement our treatments and contribute to your skin's wellness.

Eat your way to a glowing complexion

You’ve heard the saying, "You are what you eat," but did you know this adage rings particularly true regarding your skin health? The foods you consume can substantially impact your skin's appearance and overall health. We're here to guide you through the maze of nutrition facts and myths and share our top five nutrition tips for radiant, healthy skin.

1. Feast on fruits and veggies

Fruits and vegetables are rich in antioxidants that shield your skin from free radical damage. Think of antioxidants as your skin's personal bodyguards. Incorporate a rainbow of fruits and veggies into your diet, like sweet potatoes, tomatoes, kale, and blueberries, to get a wide range of these potent compounds. 

Healthier skin has been associated with the famous Mediterranean diet, rich in fish, healthy fats (such as olive oil), and fresh fruits and vegetables. This eating plan also reduces inflammation, keeping your skin looking its best.

2. Don't skimp on omega-3s

Omega-3 fatty acids help keep your skin thick, supple, and moisturized. They can also reduce inflammation, which may lead to redness and acne. If you want omega-3s, fish like salmon and mackerel are the way to go. If you're not a fish fan, flaxseeds and chia seeds are great alternatives.

Omega-3 and omega-6 fatty acids in nuts and seeds are great sources of polyunsaturated fats. These fats help construct the skin's cell membranes, ensuring they function optimally. This helps lock in moisture, keeping the skin hydrated and plump, contributing to a youthful and firm appearance.

3. Say yes to healthy fats 

Your skin needs fat to stay healthy and hydrated, but not all fats are equal. Your skin requires certain nutrients to maintain its health and vibrancy. One of these essential nutrients is fat. However, it's important to note that not all fats benefit your skin equally.

Avocados, for instance, are a rich source of monounsaturated fats. These healthy fats play a vital role in retaining the moisture and suppleness of the skin, reducing the visibility of fine lines and wrinkles. Additionally, avocados are packed with antioxidants like vitamins E and C, which can protect the skin from damage caused by free radicals.

4. Reconsider refined carbs and sugars

An increase in insulin levels caused by refined carbs and sugars can lead to inflammation in the body. This inflammation can result in skin conditions like acne and rosacea. Swap pasta and white bread for whole grain options and replace sugary snacks with fruits to satisfy your sweet tooth.

5. Hydrate, hydrate, hydrate

Proper hydration helps your skin stay moisturized and plump, reducing the appearance of wrinkles. Plan to drink at least eight glasses of water a day. If plain water isn't your thing, try infusing it with fruits or drinking herbal teas.

Nutrition plays a pivotal role in your skin health. You can nourish your skin from the inside out by making a few simple changes to your diet, leading to a healthier, more radiant complexion.  

Remember, good skin care isn't just about what you put on your skin; it's also about what you put in your body. So, prioritize nutrition, and your skin will thank you for it. Call us today to begin your journey toward better skin health.