How food and nutrition have an effect on the skin

Healthy, radiant skin is a worthy reward for a diet rich in minerals and vitamins.

All dermatologists understand the effects of endogenous and exogenous factors on skin health. In addition to hormones, genetics, environmental factors such as sunlight, smoke, stress, … nutrition also has certain effects on the skin.

Foods that are good for the skin promote collagen production, control pH and beneficial bacteria, and fight inflammation. In contrast, foods that are harmful to the skin cause inflammation, itching, and worse, acne.

You must have come across the saying “We are what we eat”, ie food really has a decisive role in your health. Therefore, a healthy and scientific diet is the indispensable first step in your skincare. At Grace Skincare Clinic we believe that healthy and beautiful skin needs holistic care. So we consulted experts and did our own research to find out which foods, minerals, and vitamins are best or bad for the skin, as well as the importance of moisturizing. skin.

High GI Foods (High GI Foods)

If your diet is high in sugar or foods high in sugar, you’ve accidentally damaged your skin. Foods containing a lot of sugar such as rice, potatoes, white bread, … will increase the risk of skin inflammation. When inflamed, your skin becomes red, itchy, and uncomfortable. In addition, this food group also increases the risk of acne and premature skin aging.

Foods high in sugar also cause a glycation reaction, destroying collagen in the skin and substances that increase elasticity, smoothness, and radiance of the skin. When sugar molecules bind to collagen in your skin, they disable collagen’s functions, causing your skin to sag, dull, and rough.

Over time, foods high in sugar can increase skin pigmentation, leading to brown spots and uneven patches of skin. Especially, high-temperature places like TP. HCM City now makes this situation more serious.

Limit foods high in sugar such as rice, fried foods, soda, soft drinks, pizza, potatoes, white bread, snacks, candies, cakes, and cereals.

Good fats and bad fats

Not all fat is as harmful as we think it is. In fact, our bodies need certain types of fats to fight inflammation and keep skin healthy. Therefore, it is very important to distinguish good fats from harmful fats.

Omega-3: Omega-3s are very good fats for your body, from the heart to the brain. For the skin, Omega-3s help reduces inflammation, reduce the severity of acne and other types of skin inflammation, and also reduce the early signs of skin aging.

Omega-3 rich foods: Nuts (chia seeds, oilseeds, walnuts), avocados, seaweeds, seaweed, seafood (especially cold-water fish), legumes (beans Japanese soybeans, red kidney beans), eggs, and beef.

Omega-6: Contrary to Omega-3, Omega-6 can cause inflammation, acne, and skin aging. A worrying trend in Vietnam is that we are consuming a lot of Omega-6 but using very little Omega-3. This is very worrying for the health in general and the skin in particular.

The best way to make sure you don’t consume too much Omega-6 is to limit your intake of certain vegetable oils, especially soybean oil, cottonseed oil, sunflower oil, and corn oil. These oils contain more Omega-6 than Omega-3.

Coffee and alcoholic beverages – agents that cause dry skin

Coffee and alcohol may be your favorites, but they can cause dry skin. In particular, the alcoholic drinks and sweetened condensed milk in coffee and milk contain a lot of sugar, which means they damage your skin twice as much! In moderate amounts, coffee can be very healthy, but be careful not to overdo it!

When the skin is fully moisturized, skin cells will undergo better cell turnover and metabolism. Moisture also enhances the health of the skin, helps your skin look young and radiant, as well as protects the skin from future problems. In hot sunny places like TP. In HCM, you need to drink plenty of water to keep your body and skin moisturized. And remember that alcohol does not count against the country!

Remember to rehydrate your body every time you consume coffee or alcohol. If you think that drinking coffee, alcohol, or beer can cause acne, darkening of the skin, less elasticity, … try reducing your consumption and monitoring the changes in your skin.

Antioxidants and skin

Antioxidants help destroy free radicals, reducing how harmful they are to your skin. Therefore, antioxidant-rich foods play a huge role in keeping skin healthy. When you add more antioxidants to your body, your skin will look younger and healthier, while minimizing damage to the skin.

Some antioxidant-rich foods and healthy foods good taste that makes skin healthier: Green vegetables (eat two hands full of green vegetables every day), pumpkins, fruits, especially citrus fruits, lemons, grapefruit, red and blueberries, tomatoes, beetroot, onions, chocolate, kale, spinach, artichokes, …

Minerals and Vitamins determine the health of the skin

Most of us lack certain essential nutrients, which makes it difficult for the skin to regenerate and repair. Foods are a more effective source of vitamins and minerals than supplements.

Here are some minerals and vitamins that help keep skin healthy and beautiful and can be found in foods:

Magnesium: Green vegetables, bananas, tofu (tofu), some nutritious nuts

Selenium: Brazil beans (eat about 1 seed/day), fish, red meat

Vitamin B: Avocado, broccoli, chickpeas, eggs

Biotin: Nutritional yeast, almonds, cauliflower, sweet potatoes, spinach, animal liver, salmon, milk and dairy products, eggs

Copper: Dark chocolate, green vegetables, nuts, clams, and shellfish

If the choice of everyday foods makes you stressed and annoying, try step-by-step learning how to love healthy foods! While maintaining a well-balanced diet requires patience and planning, you will find it all worth seeing your skin beautify every day.


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Roberta Schira