Our dietary habits play a big role when we are aiming to maintain healthy skin! When I’m talking about “diet” in no way am I speaking about goals of losing weight, total body wellness is 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.

As an esthetician and wellness enthusiast, I have learned and experienced many different ways of approaching diet when it comes to our skin’s health. I’m sharing all my helpful info with you all!

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.

7 Esthetician-approved foods (and drink) that benefit your skin:

✨ Berries - So many berries are considered “superfoods”, and for good reason! Berries such as raspberries, blackberries, lingonberries, blueberries, and goji berries are packed with antioxidants and nutrients that strengthen our skin, fight aging, and help with overall skin clarity and radiance when incorporated into your regular diet.

✨ Leafy green vegetables - Leafy green vegetables contain some of the same antioxidants and nutrients as berries that help skin to glow and stay youthful looking. Leafy greens also contain fiber and nutrients that help regulate our digestive system, which in turn helps with overall skin clarity. When our gut and digestive system function properly there is less of a risk for redness flare-ups and breakouts caused by harmful bacteria.

✨ Sweet potatoes - Sweet potatoes are an excellent source of vitamins A and C which are great to have in our diet for overall skin health and preventative aging. I also like sweet potatoes because they are a nice replacement for processed foods like chips or fast-food fries which are not good for a skin-healthy diet.

✨ Bone broth - Well-made chicken or beef bone broth is an amazing way to get protein and real collagen into our diet. This helps our skin stay firm and elastic and retain our own collagen better.

✨ Salmon and tuna - Good fats and omega- 3 fatty acids are essential to have in our diet if we want our skin to retain hydration, have balanced oil production, and feel soft and supple. Salmon and tuna are great fishes with sources of both good fats and omega Cook your fish in extra virgin olive oil for even more good fats!

✨ Green tea - Green tea has always been something I have incorporated into my daily or weekly diet because of its skin and health benefits. Green tea is hydrating for our body, has anti-inflammatory benefits, and contains many different vitamins. That makes green tea helpful for reducing acne, reducing signs of aging, and helping skin glow.

✨ Athletic Greens supplement (not an ad) - Athletic Greens is a daily drinkable supplement that has been in my life for about 3 years. This vitamin supplement contains everything a luxury multivitamin would have plus probiotics and other greens that support overall immune health, skin health, and body wellness. I notice since I’ve been implementing it into my daily routine my skin looks more awake, more youthful, and radiant. I really love it and recommend it.

Diet Decisions that negatively impact skin:

These diet habits can contribute to skin ailments like early signs of aging, redness, breakouts, sallow skin, and an overall dull appearance.

❌ Consuming too much alcohol

❌ Consuming too much caffeine on a daily basis

❌ Consuming a lot of processed sugars

❌ Not eating colorful fruits, berries, and veggies daily

❌ Not drinking enough water daily

❌ Not eating enough, or eating enough nutrient-rich foods

scrub me secret: want to know a habit that I use to have that contributes to the aging of the skin? Skipping a real meal to have a caloric treat like a milkshake or piece of cake. That is one of the WORST things you can do for your body and skin. It’s better to have the milkshake, cake, hotdog, bag of chips, etc, AND still eat your plate of salmon, zucchini, and sweet potatoes. Our bodies need real nutrients from real food.

Diet & your skin type:

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 certain fatty acids, amino acids, proteins, and vitamins helps keep skin firm and healthy (and wrinkle-free!).

ingredients to try implementing into your diet for dry and aging 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 (listed below) 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 acids: 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, sunflower seeds, and walnuts.

Amino acids: Amino acids are important for preventing and diminishing wrinkles and sagging skin because they are essentially “building blocks” for proteins in the skin and body. As we age, amino acids start to decrease in our body and our collagen and elastin degrade. We can give our skin and body amino acids by eating meat, eggs, tuna, salmon, hemp seeds, quinoa, Goji-red berries, nuts, chickpeas, and tofu.

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.

Vitamin E: This vitamin, like vitamin C and amino acids, 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.

scrub me secret: integrate these oils into your diet by cooking or baking with them! Grapeseed oil and olive oil are nice for baking (maybe zucchini bread or banana muffins??) safflower oil works well for pan-frying meats, potatoes, or veggies. Olive oil is also amazing for sauteeing everything.

Avoid a lot of this if you are concerned about aging skin:

Processed foods/fast food: Processed foods like packaged snacks, bags of chips, store-bought bread, as well as fast food items are high in sugars, salts, and fats which degrade the health of our skin and speed up the process of a reduction in our oxygen/circulation flow and helpful skin proteins. Processed foods and fast foods (yes I will admit are addictive) are also HIGH in calories but LOW in all the vitamins and nutrients that we talked about above. That means if you eat a lot of these foods it’s more likely that you’re filling up and/or wasting calories on these food items and not eating all your vitamin and nutrient-rich meats, produce, and veggies. I’m not saying you have to deprive yourself completely, but make sure you get a lot of good, real food into your diet before you indulge in a snack cake or whatever it may be.

Oily/acneic skin:

Unlike dry and aging skin, this skin type has no lack of fats or oils. There are some ingredients that you can try adding to your diet to help control oils and acne but we also want to take a closer look at what to omit from our diet. Internal inflammation and insulin spikes caused by certain foods can aggravate congested skin. Highly processed 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.

scrub me secret: unknown food allergies or food sensitivities are sometimes the culprits behind breakouts. when congestion is confined to the cheek area or sides of the face, this could be a sign that you have something in your diet that is triggering acne and inflammation. I will talk more about this in a blog post later this month.

try Avoiding this if you have very 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.

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 bacteria 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. You can also find probiotics in different low-sugar sodas and drinks.

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. When incorporating more fiber into your diet, also make sure to up your water intake to avoid digestive issues.

Vitamin A: This vitamin is a common ingredient in many acne products due to its 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.

redness-prone 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. Rosacea is something to consult a physician about for deeper understanding and more info. But what I do know is 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.

try Avoiding 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. I find that dry white wines are low on the inflammatory scale and low in sugar. If anything this could be a good option.

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, 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 an example of a condition caused by overactive inflammatory responses in your system.

Try eating this if you experience rosacea or really red/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 are functioning properly there is less of a risk for flare-ups and breakouts caused by harmful bacteria. Probiotics can also aid in creating good bacteria.

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 and helpful tips!

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

Did you enjoy this blog post? I think you would also enjoy 6 Superfoods for Healthy Skin and Infused Water Recipe for Glowing skin. Enjoy!

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

How your diet affects your skin