Natural glow – a healthy skin diet

A balanced diet as a key to healthy skin

A healthy appearance of the skin is promoted by a diet rich in vegetables and fruits. They are a source of bioactive compounds, vitamins and polyphenols that slow down the aging process. Studies confirm that people who eat plenty of e.g. vegetables and olive oil are less susceptible to UV-induced skin damage. In contrast, a diet consisting mainly of meat, sweetened beverages and coffee results in more wrinkles [1]. 

It is very important to monitor your health on an ongoing basis. For example, a deficiency of vitamins A and C can lead to skin thickening, which means that wounds will take more time to heal. If vitamins E and K are deficient, petechiae may appear on the skin. On the other hand, insufficient intake of riboflavin, niacin, pyridoxine, biotin and unsaturated fatty acids may result in skin inflammation [2]. 

A proper diet is the key to a beautiful and healthy complexion. However, in specific cases it is difficult to clearly pinpoint the root causes of problems such as rosacea or eczema. An appointment with a dermatologist is recommended and blood tests may also be necessary.

Vitamin C and antioxidants – the go-to nutrients for radiant skin

Fruit and vegetables are a valuable source of vitamin C. Its insufficient intake makes the skin dehydrated and accelerates ageing processes. Moreover, vitamin C is a very important element for the synthesis of collagen, which is responsible for the firmness and elasticity of the skin. Vitamin C also acts as an antioxidant, so it is an ingredient frequently found in skin serums and face creams [3]. 

Some vegetables and fruits are also rich sources of carotenoids, also known as natural antioxidants. Studies have shown that carotenoid supplementation in the range of 24-25 mg daily for 12 weeks in healthy men and women aged 20-57 years significantly reduced UV-induced erythema [4]. 

Which fruits and vegetables can do wonders for your skin?

• Mango

It is rich in carotenoids, especially beta carotene, as well as vitamin C and phenolic gallic acid, which has anti-inflammatory and antioxidant effects [5]. 

• Melon

The fruit is rich in vitamin C and beta-carotene. One study found that the skin of people who consumed melon pulp extract showed greater resistance to UV radiation [6].   

• Orange

They contain plenty of flavonoids, which can inhibit the development of erythema. Studies have shown that regular consumption of oranges increases skin hydration levels and reduces the appearance of wrinkles [7]. 

• Tomatoes

They are rich in lycopene, a carotenoid with strong antioxidant and UV-protective properties. Tomatoes are worth combining with olive oil, which further increases their beneficial effects on the skin [8]. 

• Kale

Thanks to its vitamin C, carotenoids and lycopene content, collagen and elastin levels improved in women participating in one study. The results were better than when only olive oil was consumed by the study subjects [9]. 

• Pomegranate

Consumption of pomegranate fruit powder significantly reduces the appearance of wrinkles, has a positive effect on skin hydration levels, and increases the concentration of collagen in the skin [10]. 

• Grapes

They are rich in vitamin C and polyphenols. Studies show that they can naturally lighten facial hyperpigmentation [11]. 

• Avocado

Rich in fats, vitamins and minerals, avocados are a real treasure for the skin. This is evidenced by a study in which 39 women (aged 27-73) consumed one avocado fruit per day for eight weeks. As a result, their skin became much firmer and more supple [14]. 

Some nuts and legumes also have a positive effect on the skin:

• Almonds

They contain significant amounts of vitamin E (known as the "vitamin of youth"), as well as protein. Studies have shown that they are able to reduce wrinkles and hyperpigmentation [12]. 

• Soybeans

Tofu and other soy products benefit the complexion. Researchers studied people between the ages of 25 and 60 who consumed a soybean drink with barley for eight weeks. The result? A significant increase in the level of skin hydration and a decrease in the thickness of the stratum corneum [13].  

The secret to beautiful, hydrated skin? Water and olive oil!

Vegetables and fruits are the most wonderful balm for your skin, which works from within. However, water, which is the main component of cells and tissues, comes first. In adults and children, it accounts for 75% and 60%, respectively, of body composition [15].