You cleanse, tone & moisturise, you take your make up off before bed, you apply your weekly face mask and still you feel like your skin lacks radiance and that you’re deprived of that healthy glow we’re all so desperate to possess! Well perhaps all of your good intentions are being undermined by your diet. Many people deal with daily skin issues – although genetics and the environment around us does play a part in this, one major way you can manage your skin is to consider your diet and how it can influence your skin. Of course, meals which carry excessive grease like pizza and kebabs lead to breakouts but other food items which contain diary for example, can also make your face prone to breakouts and other skin ailments.

To find out, the experts at ZO Skin Health UK have explained what could be behind certain skin issues and what foods can maybe help you. It is good to note that how your diet influences your skin can vary between each individual as some people might be more sensitive to certain ingredients than others.

2. Sugar

It is no surprise that sugar is on top, it speeds up the aging process as it makes the skin less elastic which causes premature wrinkles and sagging. It is vital to cut down on your sugar intake as it leads to large breakouts if consumed on a regular basis and it can even lead to your skin becoming saggy due to the damage to your collagen and elastin. Sugar molecules permanently bond to proteins including the collagen in the skin – this is known as glycation. 

2. Fish

A good consumption of fresh fish can be a great source of omega 3 fatty acids which act as anti-inflammatory for the body which reduces chances of redness and acne. If your diet is high in omega 3 fatty acids, then it can improve dry and flakey skin conditions. Fish also provides zinc, which regulates the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation and delay the process of healing wounds.

3. Dairy

Dairy products, especially skim ones, have been linked to acne, this may be due to the hormones or the high glycemic load causing increases in blood sugar, insulin and then the increased oil production. It is vital to still consume calcium through foods such as spinach, kale, soy and white beans. 

4. Gluten

Gluten in isolation isn’t bad for you skin but since it is most commonly found in carbohydrates it can be detrimental since a diet which is high in carbohydrates is associated with an increased chance of wrinkles.

5. Red Meat

Of course there is nothing bad with an occasionally treat of a cheeseburger but if you alternatively indulge into lean sources of protein daily then your skin will benefit from it. Chicken and turkey are high in niacin which is a B vitamin that protects against skin cancer, they are both lower in saturated fat content which means they are less inflammatory than red meats.

6. Raw vegetables

Dark green, red, orange and yellow vegetables contain B-carotenes, lycopene and lutein – all nutrients that help to protect the skin from sun damage. Tomatoes are actually best cooked as then you will get increased amounts of lycopene, but most other vegetables are better raw. 

7. Alcohol

Alcohol is a natural diuretic which means that the more you drink, the even more dehydrated you will become. It reduces the natural moisture from your skin as well which creates wrinkles and fine lines. A regular consumption can also trigger rosacea outbreaks.

FOOD