I am a fervent believer that we are what we eat. And our skin is no exception. Now, don’t get me wrong, I love indulging in a bowl of ice cream or yes, making a midnight run to TB. I’m human like anyone else. However, I love how empowering it is to sip a Matcha and think about all the antioxidants fighting off free radicals in my body. Yes, I do nerd out and think about it. It’s truly satisfying to know that something I love has health benefits. And it just feels good when you’re doing something positive for your body.
In terms of skin, patients always ask me about supplements and how they might help fight off wrinkles or improve their eczema or psoriasis. Supplements do have a role but getting your nutrition from whole foods is better. And taking a supplement won’t negate a bad diet either. Overall, the goal is to eat a wide variety of foods and add in supplements to do just that-supplement what’s missing from your diet.
Have you ever wondered what foods might benefit your skin? Well, there are plenty out there. Two of my favorite key nutrients are omega-3 fatty acids and antioxidants. One of my favorite ways to get both is fatty fish–like salmon, mackerel, sardines and herring. They are chock full of omega-3 fatty acids which are anti-inflammatory and play a role in skin barrier function and repair mechanisms. Studies have shown omega-3 fatty acids can help with acne, psoriasis and atopic dermatitis and may prevent skin cancer. If you don’t eat meat, you can also get omega-3s from walnuts, chia seeds, avocados or kidney beans.
In addition to omega-3 fatty acids, foods that are rich in antioxidants are key to skin health. You might be asking, what’s the hype about antioxidants? First, we need a little chemistry primer. Our bodies produce free radicals as a part of normal metabolic processes. These free radicals are typically neutralized by antioxidants. However, there can be an imbalance between the production of free radicals with antioxidants in the body, a state we call oxidative stress. Oxidative stress can be brought on by sun exposure, poor diet, smoking, alcohol, and exposure to toxins and pollutants. Oxidative stress is a pro-inflammatory state and damages our skin cells, causing premature aging and wrinkling. Oxidative stress is also linked to other health issues such as heart disease, neurological conditions like Parkinson’s, diabetes and cancer. Consuming antioxidants can help combat free radicals and keep these troublemakers in check.
There are lots of antioxidants out there to add into your diet. Fatty fish are a great source of vitamin E and selenium. Vitamin E is a powerful antioxidant and most Americans do not get adequate amounts of vitamin E in their diet. Almonds are a great vitamin E source and contain zinc, magnesium and healthy fats. You can also get vitamin E from spinach, kiwi and sunflower seeds. One of my favorite sources of antioxidants is green tea (like my Matcha), berries, and avocados. Vitamin C is also a potent antioxidant, and you might already be applying it to your skin. If you’re looking for foods high in vitamin C then choose strawberries, citrus fruits, bell peppers, cucumbers, pineapple and broccoli. Beta-carotene, which is converted to vitamin A in the body, is also a valuable antioxidant and is found in fruits like berries, mango and papaya, carrots, spinach, and sweet potatoes. Tomatoes are also a great option and have lutein and lycopene. And for you chocolate lovers, dive in! Dark chocolate is a great source of flavonoids.
Trotter’s Take: Diet has a profound impact on our skin and getting omega-3 fatty acids and antioxidants can provide excellent skin benefits.
Hungry for more? Then grab that Matcha latte (with oat milk) and your avocado toast and check out my podcast with Dr. Matt Zirwas as we discuss diet and skin.
