Nutrition plays a big role in maintaining healthy skin! Total body wellness is very important when striving for a clear and radiant complexion. Certain proteins and carbs work with different vitamins and minerals to keep our bodies and the skin's barrier functioning properly. Since we are all different, there is no one specific diet that will lead to bright, healthy skin. But, there are definitely some good things we can add or subtract from our diet to help our skin look clearer and more radiant! With each different skin type, concern, or condition comes different nutritional changes that can be made to achieve the healthiest skin possible. Find your skin type below for nutrient tips!

scrub me secret: The bottom layer of the skin (the dermis) is responsible for providing the other layers of the skin with all the nutrients they need. If we don't nourish our bodies properly we won't be able to deliver the proper nutrients to the dermis; this leads to nutrient deficiencies in our skin.

Dry/aging skin:

Dry skin and aging skin have quite a bit in common. Both of these skin types require extra moisture and nourishment and need a little bit more help protecting their precious proteins. Eating foods containing "good" or unsaturated fats will help your skin to be softer and firmer. Vitamins C and E are also excellent to work into your diet. Here are a couple of my favorite ingredients to implement into your diet for dry and aging skin.

scrub me secret: Because the structure of the skin is composed of proteins, vitamins, and minerals, it is often found that nutritional deficiencies are at the root of some skincare issues. If you do not have a well-balanced diet, it could be damaging your complexion.

Try eating this if you have dry or dull skin:

Omega-3 fatty acids: These fatty acids are part of a group of nutrients called "essential fatty acids". This means they are needed in order for your body to function properly, skin included! When correctly balanced with their partner, omega-6 fatty acids (which we will cover in a minute) your skin is able to stay hydrated and strong. Omega-3 fatty acids can be found in foods such as walnuts, flaxseed, salmon, soy, and sardines.

If you're a vegan or vegetarian, flaxseed is an excellent way to get good fats delivered to your body; keeping skin nourished.

Omega-6 fatty acid: These essential fatty acids mainly come from vegetable oils. It is important not to deprive your body of all fats and oils, there are some that when ingested in moderation can help the body function better. Omega-fatty acids can be found in oils and foods such as: safflower oil, grape seed oil, wheat germ oil, sunflower seeds and walnuts.

Veggies aren't just great for your waistline, they also pack a punch of vitamins and nutrients the skin needs to stay healthy.

Vitamin C: This vitamin is an essential antioxidant needed to help protect the skin and aid it in healing properly. Ingesting antioxidants helps our overall immune system and when antioxidants are internally delivered to the skin, it helps preserve our collagen and elastin. Foods containing vitamin C include Blueberries, oranges, strawberries, bell peppers, and broccoli. Yummy!

Vitamin E: This vitamin, like vitamin C, also helps protect collagen and elastin with its antioxidant abilities. Vitamin E has the ability to increase circulation, meaning blood is able to flow properly to our skin and other organs. Vitamin E can be found in foods such as almonds, spinach, kale, avocado, papaya, and olive oil.

Oily/acneic skin:

Unlike dry and aging skin, this skin type has no lack of fats or oils. There are a few ingredients that can be added to your diet to help control oils and acne but we also want to take a closer look at what to omit from a meal plan. Internal inflammation and insulin spikes caused by certain foods can aggravate congested skin. Sugars and carbohydrates that are high on the glycemic index should be avoided as they create these problems. Things like probiotics, high fiber foods, and vitamin A can help keep our systems regular and maintain balanced skin. I've listed some main ingredients that are great for this skin type and also what to avoid when trying to balance oils and clear acne.

Avoid this if you have congested or acne-prone skin:

Coconut sugar is a natural alternative to white sugar. Coconut sugar is lower on the glycemic index and will not cause as much inflammation in the body compared to white sugar.

High Glycemic Foods: Foods that are high on the glycemic index are foods that affect blood sugar more quickly and severely than others. Spikes in blood sugar can cause insulin to rise quickly. When levels of insulin are high it not only creates inflammation in the body but also triggers excess sebum (oil) production in the skin. These foods are just as damaging to our body internally as they are to our skin. Many processed foods and refined sugars are high glycemic foods. White bread, white rice, pasta, processed baked goods, candy, and sugary drinks are on the list of foods to avoid.

scrub me secret: unknown food allergies are sometimes the culprit behind breakouts. when congestion is mainly in the cheek area or sides of face, this could be a sign that you have a food allergy that is triggering acne and inflammation. sometimes a simple allergy to dairy, gluten, etc could be the roadblock to clear skin. Ask your physician for an allergy test!

Try eating this if you have acne-prone skin:

Probiotics: These are good bacterias that have health benefits for our gut and dietary system. Since nutrition is closely related to our skin health, it makes sense that ingesting these good bacterias can help regulate oils and acne. The good bacterias help offset inflammation in the body which in turn helps create less oil production. Probiotics can be found in foods like tempeh, yogurt, and keifer or you can find them in supplement form and take them by mouth daily.

Probiotics can be found in capsule form at your local health food store or vitamin store. Store them in your fridge since they are live cultures!

Fiber: Foods high in fiber are known to keep our digestive system regular. This helps ensure the removal of toxins in the system. Another benefit of high fiber foods is that a lot of them contain other nutrients that are needed for optimum skin health. Good amounts of fiber can be found in foods such as oats, beans, quinoa, peas, and brazil nuts.

Vitamin A: This vitamin is a common ingredient in many acne products due to it's ability to help skin shed excess skin cells that can cause breakouts. Internally, vitamin A helps to reduce the amount of pore-clogging oils produced in the skin. Like vitamins C and E, this vitamin also has antioxidant properties. Antioxidants are important for acneic skin, as they ward off inflammation and aid skin in healing better. Foods containing vitamin A include sweet potatoes, carrots, leafy greens, butternut squash, and peas.

Sensitive skin/Rosacea-

When dealing with rosacea flare-ups or highly sensitive and reactive skin it can often be a mystery as to what causes these reactions. In some cases, these sensitivities and flare-ups are caused by allergies to food, this is something to consult a physician about. There is one main culprit that seems to trigger redness, heat, and irritation in the skin: inflammation. When the body becomes inflamed, not only does the skin become flushed and hot but proteins like collagen and elastin begin to break down. When these proteins are not at their strongest, the skin is not able to maintain optimum health. Just like when dealing with acneic/oily skin, there are certain foods that you will need to avoid.

Inflammation in the body can cause redness and flushing in the skin, as seen on the right.

Avoid this if you have rosacea or sensitive skin:

Alcohol: Consuming alcohol is a known contributor to rosacea flare-ups; it also causes facial flushing for people with more sensitive skin types. This happens because the blood vessels are enlarged, causing excess blood flow. Alcohol also dehydrates the body, leaving sensitive skin without the moisture it needs.

Spicy foods: These foods, like alcohol, can raise the body's temperature and cause inflammation in the skin and body. While the effects of spices and peppers are not as dramatic as the effects of alcohol, they should be avoided if you have a highly reactive skin type. Foods and spices such as curry, jalapeno, hot sauces, salsas, and other hot peppers should be avoided or eaten in moderation.

Other foods that cause inflammation in the body include refined sugars, red meat, hydrogenated oils, and refined carbohydrates.

scrub me secret: inflammation is the body's response to fight off infections and protect the body. some inflammatory responses help the body. however, excess inflammation can trigger the body to damage itself and its own tissues. Arthritis is a condition caused by overactive inflammatory responses in your system.

Try eating this if you have really red or sensitive skin:

Leafy, green vegetables: These foods can help create an environment in your gut where good bacteria can grow. When our gut and digestive system is functioning properly there is less of a risk for flare-ups and breakouts caused by harmful bacteria. Probiotics can also aid in creating good bacterias.

Lots of water: The main job of H2O is to keep the skin and body from becoming dehydrated. However, consuming a good amount of water on a daily basis can flush toxins more quickly from our systems. Water also aids in regulating the body's internal temperature, keeping skin from being flushed or hot. Read my other blog post on water consumption for more info!

Water is the skin and body's best friend! Without daily intake of H2O our bodies cannot function properly.

The old saying seems to ring true, "you are what you eat"! Nutrition and diet affect the entire body, inside and out. Without a combination of great skincare products and a diet to match, our complexion cannot be its best. It's important to remember that everything in balance and moderation is key to total body wellness. Our skin may take a couple of weeks to a month to reflect changes in diet. Once you see the positive transitions in your complexion, make a note so you know what’s working for you!

These are my own thoughts and learnings as an esthetician. Always consult your doctor or physician with serious skin or diet needs.

Inner Wellness, Outer Beauty.