Essential foods for clear skin
It has been scientifically proven that diet plays a significant role in skin beauty. Which “food for dry skin” and “food for oily skin” should be prioritized to combat dryness and excess sebum?
Diet Tips to Fight Dry Skin
That’s a fact, to keep a clear skin, a healthy diet is best for clear skin. Balanced foods essentials include:
- Canola oil, walnuts, flax seeds and fatty fish are rich in omega-3 fatty acids. They are recommended for maintaining skin elasticity and promoting good skin hydration.
- Olive oil, almonds, hazelnuts, sunflower seeds, and green leafy vegetables are rich in vitamin E and antioxidants. They protect the skin against damage caused by free radicals and help maintain the hydration of the epidermal layers.
- Citrus fruits (oranges, lemons), berries, kiwis, red peppers, and broccoli are valuable sources of vitamin C and antioxidants. They promote collagen production, which is an essential protein for skin elasticity and firmness.
Beneficial Foods for Oily Skin
Here is a non-exhaustive list of acne-fighting foods whose nutrients help in the healing process, reduce skin inflammation, regulate sebum production, and strengthen the skin barrier:
- Colorful fruits and vegetables for their richness in vitamins A, C, E, and beta-carotene.
- Green tea, white tea, and herbal infusions for their high concentration of antioxidants.
- Fatty fish such as salmon, mackerel, herring, or sardines, and chia seeds for their richness in omega-3 fatty acids.
- Lean meats, seafood, legumes, seeds, and whole grains for their zinc content.
Foods to Avoid for Dry Skin
Some foods can exacerbate skin dryness and cause redness and/or skin irritations. To avoid worsening these skin conditions, there are categories of foods to limit or avoid in consumption.
Refined sugar foodstuffs and dairy products
Alcohol, coffee, dairy products as well as foodstuffs high in refined sugar can lead to skin irritation and aggravate dry skin conditions.
Foods to Avoid for Oily Skin
Dealing with oily skin can be a daily challenge. Diet can be implicated in excessive sebum production, and certain foods are even suspected of aggravating breakouts.
Fast-acting sugars found in sodas, sweets, and other sugary products should be avoided. They stimulate insulin production, which in turn stimulates sebum production, leading to oily skin and imperfections.
Ready-made meals and processed foods
Ready-made meals, fast food and other processed foods often contain ingredients that are not recommended for oily skin, such as hydrogenated oils, preservatives, or ingredients high in salt and saturated fats.
The Importance of Hydration for Healthy Skin
How Water Helps Regulate Sebum Production
Hydration is essential for maintaining healthy skin. The benefits of drinking water daily not only hydrates the different layers of the skin but also helps eliminate toxins from the body and regulates sebum production.
Sodas and other sugary drinks do not provide hydrating benefits and may exacerbate oily skin conditions.
Daily Habits to Complement a Healthy Diet
In addition to a balanced diet, it is crucial to incorporate daily habits to take care of the skin, whether it is dry or oily. Here are our 5 tips:
- Drinking water regularly will benefit your skin. Go for at least 1.5 liters of water per day.
- Protect your skin from the sun by using a face sunscreen with an appropriate SPF for your skin type.
- Consider using food supplements such as nutricosmetics to enhance the benefits of a healthy diet and improve your skin’s quality.
- Follow a beauty routine that addresses the specific needs of your skin : dry, oily or even a combination of the two. For exemple: use a gentle cleanser to wash the face, apply a serum to deeply hyrdate the skin, then use a moisturizer to either deliver oil for dry skin or water for oily skin.
- Unlock true beauty through mind and body with a holistic beauty approach. Combining skincare routines to healthy eating practices is one of the most effective ways to care for your body and spirit as a whole.
Nourishing your skin from the inside out with a proper diet and adopting a consistent skin care routine for dry skin or oily skin are key to maintaining healthy and beautiful skin.