How diet affects your skin: The Good, The Bad, and The Balance

If you're like me and didn’t know diet could harm your skin — keep reading! Now I just want to preface this by saying that diet doesn’t affect everyone’s skin- you can have a poor diet and still have no blemishes, but, if you're someone that is unsure what’s causing pimples to pop up, I would reflect on what you're fueling your body with first!

The Good

Vitamins and minerals 

Vitamins and minerals are so good for your internal and external health. For healthy skin, vitamin A is super beneficial. It’s a fat-soluble vitamin that’s easy to obtain. It can be found in everything, ranging from fish, vegetables, fruits, and dairy products. Vitamin C and Vitamin E are also important for your skin, (also acquirable from eating foods like oranges, almonds, bell peppers, broccoli, and cantaloupe.) “Zinc is considered an essential nutrient, meaning that your body can’t produce or store it.” This means that you need to consume it! Like the other vitamins I listed, zinc can be found in meat, nuts, yogurt, chickpeas, and more. There’s no need to be taking supplements for these vitamins (unless you have a deficiency of course,) since they can be attained by having a good variety in your diet, and consuming mainly whole foods!

Antioxidants 

Foods high in antioxidants include: berries, tomatoes, kale, nuts, apples, grapes, oranges, artichokes, strawberries, broccolis, dark chocolate (yes, really!!), spinach, green tea, sweet potatoes, red cabbage, cherries, and avocados.  Why is it necessarily important to consume these foods? Without getting too science-y, antioxidants help fight inflammation and protect your skin by stopping ‘free radicals’-unstable molecules that damage your cells. Basically, they help keep your skin healthy and glowing from the inside out! If you want to learn more about free radicals and antioxidants, feel free to read this article linked here.

Protein

When people think about protein they usually think about muscles, gym bros, and protein shakes. But did you know that protein is also super important for your skin? 

Your skin is made up of proteins like collagen and elastin-these are what keep your skin plump, glowy, and healthy. Without a sufficient amount of protein, your skin might struggle to repair itself, especially if you’re dealing with acne or breakouts that need healing. It is up to you to decide how you will consume protein.

Good sources of protein include:

• Chicken

• Salmon & other fish

• Eggs

• Greek yogurt

• Nuts and seeds

• Tofu

• Beans

• Lentils

• Quinoa 

The Bad

Have you ever wondered why that one friend can eat fast food, loads of sweets, but never obtain one pimple? Because I have. Why is this the case? 

Before I attempt to answer that question, I just want to say everybody’s skin is different, that’s why it’s so frustrating figuring out what is triggering your acne. While research is still ongoing, and no study has 100% proven that fast food directly causes acne, there’s definitely a correlation worth exploring. Many fast foods are high in sugar, unhealthy fats, and processed ingredients- all of which can trigger inflammation in the body, potentially leading to breakouts. What a lot of healthcare professionals can agree on is that the grease and oils from these foods touching your face can cause clogged pores, and irritate your skin. 

Dairy and gluten are known as common triggers for acne, but does that mean you should cold-turkey them completely? Lauren Penzi, a board certified dermatologist explains that “dairy influences acne through hormonal mediators and by increasing plasma insulin-like growth factor (IGF)-1 levels and insulin levels, which are shown to contribute to inflammation and sebum production that both cause acne.” But don’t forget some dairy products can be beneficial, like plain greek yogurt for example contains many probiotic and anti-inflammatory properties. I suggest looking at the additives in your dairy products rather than just blaming the dairy itself. If the ingredients list in your almond milk exceeds just almonds, and/or water, it’s likely the other junk in the milk is causing your skin to break out. Some brands I recommend for dairy products are three trees, malk organics, fage yogurt, and good culture. If you still struggle with breakouts even after switching to clean brands, stop or decrease dairy intake for a week and see if you notice an improvement with your skin. 

Gluten, which is found in whole and processed grains, sauces, and beverages, can harm people with a gluten allergy or intolerance. If you don’t know if you have a gluten intolerance, or what it is, I would suggest looking further into this article, and also talking to your doctor! If you don’t have a gluten intolerance, gluten will not harm you. Reminder: dairy and gluten don’t cause acne for everyone, but they can be a trigger for some. 

Another common factor that can cause upsets is sugar. Trust me, I am just as sad as you are. When you eat sugary foods, your body responds by releasing insulin to help transport that sugar from your blood into your cells. But when insulin levels rise quickly, it can trigger certain hormones that increase oil production in your skin, creating the perfect environment for breakouts. 

While I previously mentioned that protein is beneficial for your skin, not all protein sources produce the same benefits. Processed protein, such as protein bars and protein powders can contain many artificial ingredients, dairy, or added sugars that could trigger breakouts for certain people. This doesn’t mean that all protein powders are bad! 

But if you notice breakouts along your jawline or cheek after starting a new shake or bar.. It might be worth checking the label. Look for minimal ingredients, no artificial sweeteners like sucralose or aspartame, and dairy free options if you’re sensitive. As always, reach for clean, whole food based protein sources when possible. 

The Balance 

Remember- everything is okay in moderation. It’s okay to want to go out and get ice cream with your friends, or have a cheeseburger for lunch. In fact, restricting yourself too much, can lead to a plethora of health concerns, which negatively impact your body and your skin. 

Personally, I like to follow the 80/20 rule. If you're unfamiliar with this “rule” basically you focus on eating healthy 80% of the time, prioritizing foods like fruits, vegetables, lean protein, healthy fats, and then the other 20% you eat what you feel like!

That’s just what works for me. Your balance might look completely different, and that’s ok. The goal isn’t perfection; it’s consistency. What you do most of the time matters so much more than the occasional treat. Healthy skin comes from healthy habits, not harsh restrictions.