Does Dieting Affect My Skin Health? - Wellness and Nutrition

Pimples and Breakouts

There are numerous reasons why we have pimples and breakouts. Pimples and acne are largely due to hormonal changes. But adults can suffer from breakouts based on their diet as well. In the past, it was believed that certain foods cause acne, like chocolate, pizza or French fries.

A diet that consistently delivers a high load of sugar into your system, constantly, can promote inflammation throughout your body. This chronic inflammation is a slow build up that can lead to various health issues, including skin issues like acne.

Sun Damage, Fine Lines, and Wrinkles

Reframe from too much sunlight! The texture and elasticity of your skin is determined by the proteins, collagen, and elastin within the skin. Sunlight or radiation causes damage to these proteins in your skin and can promote lines and wrinkles.

One reason it’s so important to protect your skin from sun exposure is because of ultraviolet rays or UV rays which are known as free radicals. These radicals can do great damage to collagen and elastin in the skin.


Eating your fruits and vegetables is a must. Not just to be healthy but to boost the antioxidants in your skin. Antioxidants help to fight free radicals, which play a major part in the texture of the skin itself. Low levels of antioxidants in the skin tend to lead to a rougher skin texture. Those with higher levels of antioxidants in the skin have a smoother skin texture.

Foods For Healthy Skin

  • Fish - Fish is an excellent source of protein, which contains omega-3 fatty acids that help promote skin health by working to reduce inflammation. The body builds collagen and elastin and eating fish is a healthy fats that is found in salmon and trout. 
  • “Good” Carbohydrate - Try to clear out the carbohydrates and sugars from your diet as much as you can. You can replace them with the ‘good’ carbs like veggies, fruits, and whole grains. These foods have a lower glycemic index, which will reduce the overall carbohydrate load in your diet.
  • Colorful Fruits and Vegetables - The more colorful the better. Colored fruits and vegetables get their color from compounds called carotenoids. Some of these compounds can be converted into vitamin A, which is needed to help your skin cells reproduce. The skin on your body sheds 30,000 to 40,000 skin cells every day, so it's important to not only eat your greens, but other colored fruits and vegetables too. 
  • Nuts and Seeds - Almonds, walnuts, and seeds like flax and chia, are great for the skin. They provide healthy omega-3 fats that your skin desperately needs to be healthy. Brazil nuts  especially, are excellent sources of selenium, a mineral that also acts as an antioxidant.
  • Plenty of fluids - Drink your fluids people! In order for your body to stay regular and functioning sufficiently, you must rely on fluids. How else is your body going to move waste and impurities?. Water, of course, is great, but you can also drink green tea due to it being a fluid and antioxidants.

Leave a comment