In This ArticleView AllIn This ArticleHow Skin Health Relates to DietThe Top 5 Nutrients for Better Skin HealthThe Bottom Line
In This ArticleView All
View All
In This Article
How Skin Health Relates to Diet
The Top 5 Nutrients for Better Skin Health
The Bottom Line
Ever wondered why some people seem to have a natural glow? Turns out it isn’t just about the perfect skin-care routine—diet also plays a pivotal role. In this article, we’re unveiling the top five nutrients that scientific research and experts agree can help support radiant skin. You’ll learn why these nutrients are essential and how to easily incorporate them into your meals.
In many cases, your skin can be a reflection of your overall health, and what you eat plays a big role in its appearance. Nutrient-rich foods provide the building blocks for healthy skin cells, which can help support skin structure, elasticity and hydration.
Shannon Costello, a plant-based registered dietitian nutritionist and owner ofChef Shannon Nutrition, explains how the skin is our largest organ and “requires a balanced diet that includes adequate protein, essential fatty acids and a variety of vitamins and minerals in order to maintain structure and its protective nature.” Our diet may also be able to impact certain chronic skin disorders such as psoriasis, atopic dermatitis and acne.
Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn
1. Curcumin
Curcumin is a compound found inturmericthat gives it its golden color. It contains beneficial compounds that may offer antioxidant, anti-inflammatory and antimicrobial properties. Recent research has also indicated that curcumin may be an effective treatment in skin diseases.
A 2019 review published inNutrientshighlighted hundreds of studies that point to curcumin as a natural and safe way to help treat certain types of dermatitis, psoriasis and wound healing.
Some of the studies also highlight curcumin’s potential role in improving what they call “inflammaging” or an increase in inflammatory biomarkers as you age. There’s limited yet promising evidence for potential improvements in skin firmness, prevention of photoaging and increased collagen synthesis after the use of curcumin as well.
Try upping your curcumin intake with recipes likeTurmeric Rice Bowlsor a vibrantMango Smoothie Bowl.
2. Vitamin D
Vitamin D plays a crucial role in maintaining healthy skin, as it can help reduce inflammation and protect the skin against sun damage. A 2021 review from theInternational Journal of Molecular Sciencesindicates that its anti-inflammatory and protective effects make vitamin D a key component to healthy aging skin.
More specifically, Costello states, “Vitamin D plays a role in the skin’s ability to maintain homeostasis, or a balance of all the elements in the skin. The vitamin [may also] inhibit the inflammatory response that occurs due to chronological aging and ongoing exposure to environmental elements. ”
Jessi Holden, M.S., RDN, a culinary dietitian and owner ofThe Kitchen Invitation, adds, “Active vitamin D3 metabolites can protect skin against the hazardous effects of skin aging-triggering agents, including [ultraviolet radiation] UVR, pollution and microbial infections.”
Vitamin Dis found in foods like fatty fish, eggs, UV-exposed mushrooms and fortified dairy products. Approximately41% of the U.S. populationis deficient in vitamin D, so it may be helpful to consider supplements if you think you may not be getting enough through diet alone—but talk to your doctor or dietitian before trying something new.
3. Probiotics
Probioticsplay a crucial role in nourishing the trillions of microorganisms in your gut and they may influence your skin’s health more than you think.
A recent 2023 review fromNutrientssuggests that probiotics are particularly beneficial to our skin health and aid in the treatment of acne, psoriasis, wound healing and many other skin issues. Probiotics have also been shown to decrease skin’s “transcutaneous water loss” and increase ceramide levels in skin cells, enhancing overall hydration and potentially offering relief to people trying to manage dry skin.
Another 2022 review fromNutrientshighlights studies that suggest probiotics may play a role in supporting relief from psoriasis-like symptoms such as skin redness, scaling and skin thickening. Further, a 2021 randomized, double-blind trial fromClinical Nutrition ESPENhighlighted in this review demonstrated that supplementing probiotics improved the quality of life and inflammatory markers in 50 patients with psoriasis.
Try incorporatingprobiotic-rich foodslike yogurt, kimchi, kefir and sauerkraut into dishes likeBerry-Kefir SmoothieorCreamed Cabbage & Sauerkraut.
4. Omega-3 Fatty Acids
Healthy fats likeomega-3 fatty acidsare your skin’s best friends. Holden states, “Omega-3 fatty acids are vital for skin health as they help maintain the skin’s lipid barrier, keeping it hydrated and plump.” Omega-3s also contain anti-inflammatory properties which may help with certain inflammatory skin conditions.
According to a 2020 review fromJournal of Cutaneous Medicine and Surgery, omega-3s may also be particularly helpful with the treatment of psoriasis and skin ulcers as well as reducing acne severity.
Omega-3s are commonly found in fatty fish like salmon or tuna, flaxseed, chia seeds, walnuts and macadamia nuts. Try recipes likeWalnut-Rosemary Crusted SalmonorSeeded Breadthat star these skin-healthy fats.
5. Fiber
Fiber is often linked to satiety, but it may also be the unsung hero for your skin. A 2020 research review fromNature Reviews Gastroenterology & Hepatologyshows how fiber may support your body’s gastrointestinal health and help maintain a balanced gut microbiome.
Nicolle Cucco, M.S., RD, CDN, owner ofTrovare Nutritionboasts, “When our gut is happy, our skin is also able to function at its best and is likely the reason why there is growing research surrounding the ‘gut-skin axis’.” This emerging concept is essentially just like it sounds: a study of the relationship between the gut microbiome and our skin.
Enjoy a diet balanced with fiber-rich foods like whole grains, fruits, vegetables, nuts, seeds and legumes. Try recipes like fan-favoritePeanut Butter-Oat Energy Ballsor aMushroom & Tofu Stir-Frywith colorful veggies.
By embracing nutrients like curcumin, vitamin D, fiber, omega-3s and probiotics, you’re not only supporting your skin health but also enhancing your overall well-being. Plus, opting for nutrient-rich foods rather than relying on expensive supplements and skin-care products can be a wise investment for both your skin and your wallet.
Remember to focus on small changes over time. Perhaps, make it a goal to enjoy at least one of these nutrients every day as a solid starting point.
Up Next:28 Dinner Recipes That Will Leave Your Skin Radiant
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