Glowing skin doesn’t come easily for many of us. Maintaining a healthy-looking complexion requires a stringent routine of cleansers, moisturizers and skincare treatments, and even still one bad night of sleep can ruin everything.
But as it turns out, skincare isn’t just based on our topical products. Diet and nutrition play a huge role in keeping our faces looking young and healthy. It makes sense if you think about it – skin is an organ just like any other, so keeping it healthy requires the right blend of vitamins and nutrients.
We spoke to a dermatologist to find out how to improve our diet to promote a healthy-looking complexion and youthful-looking skin. And Dr. Yoram Harth, board certified dermatologist and medical director of MDacne, told us that there is one type of food everyone should be eating to keep out skin in good shape: fish.
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"The most important ingredients in a proper skin diet are high-quality proteins, minerals like zinc and selenium that are essential for skin renewal, and antioxidants that help protect the skin from damaging free radicals," Dr. Harth explained.
And fish, particularly coldwater fish, is an excellent source of just about every nutrient our skin craves.
Dr. Harth continued, "The best source of high-quality protein is cold-water fish. Fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. In addition to proteins that are the budding blocks of our skin, they are rich in omega-3 fatty acids and vitamin E, proven to be powerful antioxidants and anti-inflammatory agents which help reduce redness associated with acne-prone skin and rosacea.
"Coldwater fish are also a good source of Zinc. Zinc is a mineral that is essential for vital for the production of new cells in the skin and hair follicles. Its deficiency can lead to fragile skin and delayed wound healing.
Don't care much for fish? That isn't much of a problem, because Dr. Harth told us that there are a few other types of foods that can provide similar benefits. These include leafy green vegetables like broccoli, spinach, and kale, yellow and orange vegetables, nuts and seeds, as well as and green tea.
He said, "Kale, broccoli, and spinach are full of many vitamins, and minerals essential for skin health, including zinc, vitamin A and vitamin C. These magical veggies also contain lutein, a compound that works like beta-carotene protects your skin from oxidative damage and premature skin aging."
