Diet Changes to Make If You Want to Support Your Skin Long-Term

We've all heard the saying "you are what you eat" regarding our health. The good news is it doesn't just apply to our hearts or digestion. Positive eating habits can also make our skin look and feel its best.

At his private practice in Santa Monica, California, surgical oncologist Dr. Trevan Fischer can help with the diagnosis and treatment of multiple types of cancer, including skin cancer. He offers the latest state-of-the-art surgical techniques, along with timely and extensive knowledge gleaned from his work on current clinical trials at the Saint John's Cancer Institute.

Skin health and diet

There are many steps we can take to keep our skin healthy, including using an SPF sunscreen of 30 or higher, being physically active, reducing stress, and not smoking. Eating a nutritious diet can also help.

Healthy foods that support your skin

General recommendations include consuming less salt, sugar, and processed foods and more fruits, vegetables, and whole foods. Here are some known food options that support your skin. 

Fatty fish

Salmon, herring, and mackerel all contain high amounts of omega-3 fatty acids, which can reduce inflammation and help the skin stay moisturized. They decrease redness, acne, and sensitivity to the sun's damaging UV rays and also help the skin stay supple and thick.

Nuts and seeds

Nuts and seeds, particularly sunflower seeds, have many essential nutrients, including vitamin E — an antioxidant for the skin.

Walnuts have an optimal ratio of omega-3 and omega-6 fatty acids to help fight inflammation. They also have other important nutrients, including zinc, that can support wound healing.

Avocados

Avocados have healthy fats and a considerable amount of vitamins E and C, which help the skin to stay supple and springy and potentially avoid damage from the sun and environment.

Sweet potatoes

Beta carotene found in sweet potatoes as well as oranges, carrots, and spinach, can act as a natural sunblock that could reduce sunburns and the development of wrinkled skin.

Yogurt

Yogurt, kefir, kombucha, and sauerkraut contain probiotics — good bacteria that reduce inflammation that can cause acne, psoriasis, and atopic dermatitis. They can also aid in keeping the skin hydrated and supple.

Water and green tea

Don't forget beverages when it comes to keeping the skin healthy. Getting enough water through drinking and eating foods such as watermelon, celery, and cucumbers, can help prevent dry skin.

Green tea, with its antioxidant polyphenols, can lower the amount of oil the body makes and may help reduce acne. Its flavonoids aid in DNA repair and decrease fine lines. For the highest amount of flavonoids, try steeping it in cold water for an extended period.

Eating a nutritious diet can help keep the skin healthy. Sometimes, however, a doctor is needed. If you have observed a change in your skin or been diagnosed with skin cancer, Dr. Fischer can help. Click to book an appointment or call the office today.