However, “There are no specific foods that result in healthy, glowing skin,” says Naude. “It’s better to look at nutrient intake as part of your total diet. By focussing on single nutrients, you’re ignoring the complexity of the role of food.” Nutrients, she explains, work in unison and are often dependent on one another to function effectively-so for you to reap the real benefits you need to bag the full monty.
Some important nutrients for skin health: Vitamins A, B2, B3, B6, C and E, zinc and selenium. Deficiencies in these have been shown to cause skin problems, but we can get enough of them in a varied diet. So we’ve dished up a pantry full of suggestions to help solve all your skin worries.
Breakouts
Acne is one of those skin issues that often accompanies you beyond high school and can haunt you well into your 30s. And when it pops up, it often raises some questions about how balanced your diet really is. A healthy diet is vital for your skin to function at its best. However, it’s more likely to be your hormones that are producing excess androgen (the breakout culprits), not just the food you eat.
Your mantra: Watch your hormones and your diet.
While chocolates and sugary foods have a bad rep, they alone don’t cause breakouts. That doesn’t mean something else you’re snacking on isn’t to blame. If you have recurrent breakouts, keep a food diary to try and pinpoint what might be triggering the problem and share this with your dermatologist. “Dairy products, more than any other food, are linked to acne. But any food, which is high in glycaemic index like sugary treats, fats and carbohydrates can also potentially trigger acne,” says Dr Rashmi Shetty, founder of RA Skin and Aesthetics, Mumbai. So, what about the added hormones in the food we consume? “Growth hormones and oestrogen can affect the skin’s condition. It’s speculated that these additives contribute to the development of acne caused by hormonal imbalances,” says Dr Dagmar Whitaker, a Cape Town dermatologist. Where possible, eat freerange and organic food and research on your butcher’s meat source.
Fatigue
Dullness and tired looking skin often go hand in hand, but it’s dark circles, puffy bags and bloodshot eyes that really make you want to call a duvet day. And maybe that’s just what you need. “Research has shown that an overload of stress can affect our skin’s health leading to an uneven skin tone, dark circles and accelerated ageing,” says Dr Jamuna Pai, a Mumbai-based cosmetologist.
Your mantra: Drink more water, eat less salt and avoid smoking.
Get enough rest (at least 7-8 hours of sound sleep every day) to help prevent puffy and/or bloodshot eyes, dark circles and a pale, drab complexion. Snoozing aside, something as benign as salt could be the culprit here. It’s time to retrain your taste buds. “Avoid too much salt in your diet and keep your body well-hydrated by drinking enough water regularly. This maintains the balanced hydration needed for efficient removal of waste products-a process that will also help prevent puffiness,” says Naude. “Don’t deprive the skin of vital nutrients and oxygen making it dull and lifeless by smoking. Smoking releases harmful free radicals that weaken the collagen and elastin fibres of the skin structure leading to premature wrinkles,” warns Pai.
Redness
If you’re looking a little rosier and more sensitive than usual, take stock of your last meal and alcohol intake. “Rosacea, is a form of skin sensitivity that causes a persistent redness on the face, can be worsened by certain foods like caffeine, prawns, sweeteners, preservatives, food colouring, monosodium glutamate (MSG) and foods high in histamine which trigger an inflammatory response like tomatoes, sauerkraut, tofu, Parmesan cheese, egg plant, champagne and beer,” explains Dr Rekha Sheth, the founder of Cosmetic Dermatology Society of India.
Your mantra: Listen to your body; lose the additives.
So, apart from the obvious flushing of your skin, what are the other symptoms to watch for? “An itching sensation in the mouth and difficulty swallowing and breathing are other sure-fire clues that you have a particular food allergy,” says Dr Anushka Reddy, owner of Medi-Sculpt Clinic, Johannesburg. Other symptoms of allergies and intolerances include nausea, vomiting, diarrhoea and abdominal pain. Food preservatives, colouring, MSG and some sweeteners increase skin sensitivity for those already battling with rosacea. “Some sugar replacement products can cause noticeable flushing in 30 per cent of people who suffer from rosacea,” says Reddy.
Dullness
A lacklustre complexion has the same effect as dressing like your mother-it makes you look a lot older than you really are. Unfortunately, as we mature, that youthful glow inevitably begins to fade. To brighten up, Naudé recommends you enlist the help of nutrient-dense and wholefoods. Nutrient-dense foods are those that provide us with significant amounts of vitamins and minerals and relatively fewer calories, such as fruits and vegetables or low-fat and fat-free dairy. Vegetables and fruits are also super sources of anti-oxidants that have been proven to help protect and repair our skin.
Your mantra: Eat more real food, pop fewer pills.
If your skin is as dull as (The Curious Case of) Benjamin Button, it’s clear you need to spend more time in the fresh-produce aisle. “Anti-oxidants are substances in food which prevent free radical destruction of cells and the oxidative damage that promotes ageing,” says Wadhwani. So, what should you add to your shopping list? Look out for pomegranates, prunes, blueberries, blackberries, purple cabbage, kale, sprouts, kiwi fruit, asparagus, spinach, oranges, apples and watercress that have anti-oxidants. Naude also recommends you derive anti-oxidants from natural food sources, rather than in supplement form. “Studies have found that certain supplements may actually have a negative impact on health. Supplemental beta-carotene, Vitamin A and E may increase mortality, while the potential roles of Vitamin C and selenium on mortality need further study.”
Parched skin
That dry, crepe-like feeling is a common cause of premature aging. To turn back the clock you need to tackle it on two levels: make sure you’re drinking enough water and take a careful look at your diet. “Eating healthy and drinking fluids frequently, even if you aren’t particularly thirsty. It is the most effective way to promote skin health and prevent pre-mature ageing,” says Sheth.
Your mantra: More good fluids, less bad booze.
Green with envy over Deepika Padukone’s porcelain complexion? The odds are that she listens to the beauty experts’ number one rule and hits the H2O often.
Fluids promote optimal cell renewal for a dewy look and help to clear the body of waste products. “Aim for at least eight glasses of plain water every day and then top up with more water or other fluids and hydrating foods, such as fresh fruits and vegetables.” says Naude. If you struggle to get glasses of plain water down, try sipping unsweetened herbal tea or add orange, lemon, sliced berries or fresh mint to your water to add the flavour. And before you start celebrating your new skin strategy with a bottle of bubbly, remember that too much alcohol will further cause dehydrated skin. You’d rather replenish it.
Anti-oxidant 101
Need inspiration to up your anti-oxidant intake? Add these ingredient swaps to your shopping list.
- Fruits
If you love: red berries such as strawberries and raspberries Switch to: cherries, plums and blackcurrants - Dried fruits
If you love: apricots Switch to: dates and prunes - Veggies
If you love: red peppers and beetroot Switch to: artichokes, red cabbage and ginger - Nuts & seeds
If you love: peanuts and walnuts Switch to: pecans, pistachios and sunflower seeds - Spices
If you love: cinnamon Switch to: cloves and oregano - Thanks to WonderWoman.in for the original posting of this article, we really loved it!
