Diet plays a key role in supporting our inner health and outer appearance.Therefore, by including certain foods in your meals, you can impact the health of your skin in a major way!
If you think about it, you can certainly feel a difference in your skin condition after you eat an apple and a waffle for example. Many times you cannot actually see the difference, but you can feel it in terms of tightness, freshness, and suppleness. The effect that different foods have on the skin is strongly dependent on their nutritional value and the presence of micronutrients.
This article will guide you through the types of foods your skin is hungry for. Which foods to consume and which to avoid, in order to ensure the best possible appearance of your skin?
Let’s see the answer!
What foods to eat for skin health?
It may be surprising that the foods, which help your skin to stay healthy are the same for dry, oily, dehydrated, mature, and other skin types. The reason for this is the fact that the types of skin require the same nutrient to stay hydrated, improve their protective barrier, and balance sebum production.
By including the following foods in your diet, you can improve the condition of your skin and supply it with the nutrients it needs:
- Cucumber. It’s 96% water content may act as a cleanser for the skin (but from inside). It may also reduce the production of excess sebum and additionally moisturize the skin. 
- Nuts and seeds. May help to control and balance the production of oil in the sebaceous glands, making the skin more supple and vibrant. They also may act against inflammation, due to the omega 3 and 6 fatty acids content. 
- Olive, sesameseed, canola, avocado, and fish oils. Can naturally nourish, soothe the skin, improve symptoms of dermatitis, as well as prevent and relieve inflammations (due to their fatty acids content). 
- Fish and seafood. May control the sebum production, improve collagen synthesis, relief eczema symptoms and inflammation, as well as moisturize and boost natural exfoliation. 
- Spinach. May reduces free radicals damage, boost healing, support the active functions of skin cells, and reduce the risk of premature aging signs. 
- Green or white tea. May help the skin to fight inflammatory diseases, as well as infections. The regular consumption of those types of tea can also be associated with reduced risk of premature aging and skin cancer development. 
- Tomatoes. May increase the natural sun protection of the skin, reduce the damage of UV radiation, and relieve symptoms of inflammation. 
- Broccoli. May detoxify the skin from oxidative stress, boost the repairing process of damaged skin cells, and improve skin condition after a sunburn. The consumption of broccoli may also play a role in skin cancer therapy and prevention. 
- Kale. Can improve the production of collagen and elastin in the skin, lowering the risk of wrinkles and fine lines. This way, the consumption of kale can play role in anti-aging therapy. 
- Eggs. Evidence suggests that the consumption of eggs may be associated with less visible wrinkles and fine lines, supported skin cells regeneration, as well as with improved response to free radicals damage. 
What foods cause skin problems?
Various studies have looked into the negative effect of certain foods on skin health. In that sense, the type of diet which can be associated with skin damage is composed of low protein, high sugar, and low (unsaturated) fats consumption. Such diet may leads to more textured, yellowy skin, inflammations, loss of elasticity, damaged protective barrier, dullness, dryness or oiliness, premature aging signs (e.g., wrinkles), and cellulite.   
So what foods could you avoid when you aim to make your skin vibrant and glowing?
- Dairy products: cheese, milk, cream, butter, etc. Those products can be specifically unsuitable for people with eczema, allergies, and acne (both inflammatory and comedonal).
- Processed foods: like chips, flavored popcorn, breakfast cereals, salami, ham, artificial sauce, etc.
- Foods rich in saturated and trans fats: red meat, hydrogenated oils, etc.
- Sugary foods: chocolate (including dark), sweets, candy, cakes, pies, and others.