What foods should be consumed to have healthy skin?

It is no secret to anyone that diet influences not only body weight, but also the health and condition of the skin. Do not forget that the skin acts as a protective barrier. For this reason, it needs, just like any other organ, a balanced nutritional intake.

Dr. Rosa del Río, member of the Spanish Academy of Dermatology and Venereology (AEDV) points out that “the skin, is, on many occasions, the external indicator of the lack of nutrients or of certain pathologies or internal anomalies”.

However, according to dermatologists There is no specific diet to improve the skin. “The skin-healthy diet coincides with the healthy diet. We do not have to follow a diet aimed at improving our skin, but rather aimed at maintaining and improving our general health”, points out Dr. Ricardo Ruiz, from the International Dermatological Clinic, in his book Antiaging.

The dermatologist Rosa del Río also explains that “the Mediterranean diet, healthy and varied, rich in vegetables and fruits, along with cereals, fish and olive oil, is the ideal model of nutrition for the skin to look beautiful”.

The skin is, on many occasions, the external indicator of the lack of nutrients. Photo: Getty images. – Photo: Photo: Getty images.

Foods for healthy skin

Taking into account the opinion of the dermatologists consulted by the portal telva, in their health and wellness section, these are the foods that should be on your plate if you want glowing, radiant, blemish-free skin that ages better:

  • Blue Fish: omega-3 acids help fight inflammation in all organs of the body, and also in the skin. Doctors recommend including fish such as salmon, tuna or trout at least twice a week.
  • Vegetables and fruits: they have antioxidants, vitamins and minerals, essential for a healthy diet. Specifically, the doctors cite red fruits, foods rich in lycopenes (such as tomatoes or watermelon), beta-carotene (carrots, spinach, peppers, oranges), polyphenols (present in grapes, red wine, soy) .
  • Cereals, rice and whole wheat pasta: they are rich in fiber and are also healthier because they do not cause sudden rises in blood sugar.
  • Dairy products: Except in cases of intolerance, experts recommend including (skimmed) dairy products in the diet, because they are a good source of calcium and vitamin D.
  • Olive oil: It is the star product of the Mediterranean diet, but it is high in calories, so it should be consumed in moderation.
  • Nuts: the fat in nuts is healthy, lowers cholesterol and lowers blood pressure. But you should not take too many for the calories they provide. Dr. Ruiz advises four almonds or four walnuts a day.
  • Vegetables: They are a great source of fiber, protein, vitamins and minerals and cannot be missing from a healthy diet.

foods to avoid

  • Experts advise reducing the consumption of saturated fats (present in red meat, non-skimmed dairy products and pastries).
  • Also foods with a high glycemic index such as refined sugars (soft drinks or sweets), which according to dermatologist Rosa del Río “they increase micro-inflammation in the body’s organs, including the skin, worsening its quality.”

Acne-promoting foods

One of the most common skin problems is acne and it is popularly said that chocolate can cause it. However, Dr. Alejandro Martín-Gorgojo, from the International Dermatological Clinic, points out that “it has not been proven that chocolate worsens acne.”

In fact, Dr. Rosa del Río says that “intake of dark chocolate can be beneficial due to its great antioxidant power.”

Instead, “yes there are studies that relate acne to an excess of dairy and sugar refined in the diet”, according to the dermatologist Alejandro Martín-Gorgojo.

For her part, Dr. Rosa del Río points out that “these foods cause a spike in insulin in the blood, which in turn stimulates hormones that increase the production of androgens, stimulating the production of sebum and therefore worsening acne.”