Nutritional deficiencies often first manifest changes in skin quality, and what you eat can influence how your skin appears. Certain nutrients can protect against photodamage and premature ageing, while others can accelerate damage and other skin diseases.

Different foods can cause the skin to be oily, dry, inflamed, hydrated or even younger looking. A diet that consistently delivers a high load of refined carbohydrates promotes mild, chronic inflammation throughout our bodies and is linked to common skin problems like acne/breakouts. The proteins, collagen and elastin that are present under the surface of our skin determine its texture and elasticity. Anything damaging these proteins causes fine lines and wrinkles, hence it is extremely important to protect our skin from damage and restore its essential compounds.

The health of your skin is one of the first things that people notice about you, and it also says a lot about the way you eat. A healthy diet is an inside-out approach to healthy skin.

Food Groups That Affect Our Skin

Here is a list of food groups and how they affect your skin,

• Fish: Promotes healthy skin and reduces inflammation

Fish is an excellent source of protein and hence helps build collagen and elastin. Fish also contains omega-3 fatty acids, which reduce inflammation and promote healthy skin.

• Sugar: Speeds up the ageing process

One should minimize the intake of sugar to promote skin health and improvement. Glycation is a process where the sugars bond to the collagen and elastin proteins, causing them to stiffen. Sugar speeds up the ageing process by making the skin less elastic, causing fine lines and wrinkles.

• Milk: Might cause acne problems

If you struggle with acne, limiting your dairy intake might help. Dairy products have been linked to acne in multiple populations and studies. High dairy intake means a high glycemic load, causing spikes in blood sugar and then insulin, leading to increased oil production.

• Fresh Fruits: Tighten and Protect the Skin

Fruits like oranges, strawberries, mangoes and papayas have high amounts of Vitamin C. Vitamin C is essential for forming tight collagen fibres, making our skin younger looking. Vitamin C also works as an antioxidant protecting our skin from UV radiation and pollution damage.

• Raw Vegetables: Rich in antioxidants and protect from sun damage

Dark, leafy vegetables as well as red, orange and yellow vegetables contain B-carotenes (a form of Vitamin A), lycopene and lutein- all nutrients that help protect the skin from sun damage.

• Plenty of Fluids:

In order for nutrients to move in and waste to move out, your skin cells rely on fluids. Water is a simple yet great fluid source, especially when the weather is hot and body moisture has been lost through sweat and other natural processes. The average daily intake varies from person to person.

Overall, eating more balanced foods can benefit your skin in more than one way and prevent long-term skin problems. It can be helpful to experiment with your daily nutrition intake to see what works best for you in the long run.‍