The health of your skin is influenced not only by genetics, environmental factors, and skincare routines, but also by the foods you consume. Your diet affects everything from skin elasticity and hydration to the development of acne, wrinkles, and other skin conditions. For healthy, glowing skin, follow these healthy habits.

Stay hydrated

Did you know that water is the most abundant molecule in your skin cells, accounting for 70 percent or more of total cell mass? Water also plays a vital role in your body’s ability to transport nutrients to your skin cells. The carbohydrates and proteins that your skin needs are metabolized and transported by water in the bloodstream. No less important is the ability of water to transport waste material out of your cells.

If your cells—as well as your blood—get low on water, you’re not going to feel or look your best. Proper hydration helps keep your skin cells plump and firm. It maintains skin elasticity, prevents dryness, and reduces the appearance of fine lines and wrinkles. While water itself doesn’t directly hydrate the epidermis (you can swim in water and still be dehydrated), it helps support overall bodily functions, including the skin’s moisture levels. Drinking adequate water throughout the day ensures that your skin stays plump and resilient

Consume healthy foods

Antioxidants are compounds that protect the skin from damage caused by free radicals, which are unstable molecules that can damage cells and accelerate the aging process. A diet rich in antioxidant-rich foods can help combat oxidative stress and promote healthy, youthful skin. Key antioxidants include vitamin C, vitamin E, and beta-carotene.

Healthy fats, such as omega-3 and omega-6 fatty acids, are essential for maintaining the integrity of the skin barrier. They help keep the skin hydrated, reduce inflammation, and improve the appearance of fine lines and wrinkles. Key sources include fatty fish, nuts, seeds, and avocados.

Proteins are the building blocks of the body, including the skin. Collagen, a protein, is particularly important for maintaining skin structure and elasticity. A diet that supports collagen production can help keep the skin firm and youthful. Important sources include lean meat and poultry, bone broth, and eggs.

The glycemic index (GI) is a measure of how quickly a food’s carbohydrates raise blood sugar levels, or glucose levels. Foods with a high glycemic index, such as refined sugars and white bread, can cause spikes in blood sugar levels, leading to increased insulin production. High insulin levels can trigger an increase in sebum production and inflammation, which can contribute to acne. Choosing low glycemic index foods can help regulate blood sugar levels and potentially reduce acne flare-ups. Examples include whole grains, some potato varieties, vegetables, and legumes.

Get your vitamins and minerals

Every day, your body needs a full range of vitamins and minerals, but some are particularly important for healthy skin.

Zinc helps regulate sebum production and has anti-inflammatory properties, making it beneficial for acne-prone skin. It can be found in foods like oysters, pumpkin seeds, and lentils.

Vitamin A is important for skin repair and maintenance. It can be found in foods like sweet potatoes, carrots, and leafy greens. Retinoids, a derivative of vitamin A, are commonly used in skincare for their anti-aging benefits.

Vitamin D plays a role in skin cell growth, repair, and metabolism. It can be obtained from sunlight exposure and dietary sources like fortified foods and fatty fish.

Avoid harmful foods

While you should always avoid junk food and processed foods, certain foods can have a particularly negative impact on skin health. High sugar intake can lead to glycation, a process where sugar molecules attach to collagen and elastin, causing them to stiffen and lose elasticity, leading to wrinkles and sagging skin. For some individuals, dairy products can trigger acne breakouts due to hormones present in milk. Foods high in trans fats, artificial additives, and preservatives can promote inflammation, leading to skin problems like acne and premature aging.

Your diet plays a pivotal role in your skin health! A balanced diet rich in fruits, vegetables, lean proteins, healthy fats, and whole grains can promote radiant, healthy skin. Hydration and the right balance of nutrients are essential for maintaining skin elasticity, reducing inflammation, and preventing skin conditions. By making mindful dietary choices, you can support your skin health from the inside out.