What you eat not only impacts your weight, energy levels, and immune system, it can also impact your skin. A nutritional diet for skin health aids in a clear and radiant complexion that is free of imperfections. Your body needs nutrients to create healthy cells and repair damaged tissues. These nutrients come from your diet. So, while a healthy diet contributes to positive skin health, poor dietary choices can trigger unfavorable skin conditions and even, in some cases, change the way your skin ages.

The effects your diet has on your skin go beyond food. You also want to consider what you drink, as proper hydration is essential for optimal skin health. In addition to hydration, there are many nutrients, such as Vitamin A, C, and E, that are vital for skin health. Experts suggest these vitamins are best consumed as foods naturally rather than incorporated into the diet by means of supplements. Vitamin A is a powerful antioxidant that boosts immune function. Vitamin C is your face’s best friend, as it is necessary for collagen production, which gives your complexion a firm and supple appearance. Vitamin E is a powerful skin antioxidant that keeps toxins at bay.

Certain Foods Can Affect Your Skin

If you suffer from skin problems, especially acute skin conditions, it may be related to the food you eat. For example, acne, eczema, and psoriasis can be directly linked to your diet. Sugars, dairy products, greasy food, and foods with a high glycemic index, which are foods that are rated by how they affect blood sugar, can cause acne flare-ups.

Meanwhile, common allergen culprits like peanuts, shellfish, soy, wheat, fish, and eggs can trigger bouts of eczema as well as certain citrus fruits, tomatoes, and canned meats. Skin conditions such as psoriasis can be triggered by red meat and dairy, gluten, tomatoes, potatoes, peppers, and alcohol. It is highly recommended to reduce alcohol consumption if you suffer from psoriasis.

Rosacea, a common skin condition that causes redness and visible blood vessels on your face, is often triggered by tomatoes, hot peppers, onions, eggplant, alcohol, hot drinks, citrus fruits, and sugars and starches. Now, this is not to say all of these foods can trigger rosacea. Everyone’s body is unique and has its own way of processing and breaking down food. The important thing is to know your triggers and do your best to avoid eating these trigger foods.

There are many ways your diet can negatively impact your skin. The most common indicator of skin problems is a visible allergic reaction. However, you should always be on the lookout for rashes, skin discoloration, skin growths, and even skin texture changes. Skin that is dry and flaky or swollen indicates potential issues that may be caused by your diet.

Best Foods to Eat for Healthy Skin

When developing a diet for skin health, be sure to include plenty of natural, healthy, and whole foods. A great practice you can try is shopping the perimeter of the grocery store. There you will find a variety of vegetables, fruits, and low-fat, high protein meat and poultry, which are all foods that are good for your skin. You always want to thoroughly wash all fruits and vegetables to make sure they are clean and ready for consumption. Here are some of the best foods to eat for healthy skin:

Yogurt and Sweet Potatoes

To give your skin an antioxidant boost, look for low-fat dairy products. Low-fat yogurt is high in Vitamin A as well as live cultures that aid in digestion. What is good for your gut is also good for your skin health. If you have oily skin, sweet potatoes are an excellent source of Vitamin A and can help reduce the production of oil in the skin.

Fish, Nuts, Olive Oil, and Avocados

Omega-3 and fatty acid can be found in most fish, especially salmon. It is also found in nuts and olive oil. When you add foods with good oils, omega-3, and fatty acids, you can increase collagen production in your skin. This helps smooth your skin’s appearance while combating wrinkles and signs of aging. Avocados are high in healthy oils as well as Vitamin E. These specific foods that are good for your skin are also excellent for your cardiovascular health.


This healthy grain is a superfood that is not only protein-rich but also contains riboflavin. Riboflavin aids the body in the production of connective tissue and contributes to your skin’s elasticity, both of which are essential for a youthful, supple, and glowing complexion.

Selenium-rich Foods

Foods containing the mineral selenium are an excellent choice for skin health. Selenium supports your immune system as well as cognitive function. Skin damaged by the sun may experience less long-term damage if your diet contains high amounts of selenium. Some examples of selenium-rich foods include whole-wheat bread, turkey, tuna, and brazil nuts.

Spinach, Kale, and Dark Leafy Greens

Dark leafy greens are superfoods packed with Vitamin K, Zinc, and other antioxidants. Vitamin K is a powerhouse nutrient that improves blood circulation and coagulation. Zinc has been shown to help reduce inflammation and prevent acne breakouts. Spinach and kale also contain an antioxidant called zeaxanthin. It protects the skin and can even help improve and smooth your skin tone.

Water and Green Tea

When it comes to hydration, water is always the best “medicine.” Water flushes out toxins, nourishes the skin, and hydrates your entire body. Water is essential for your organs and systems to function properly. But, if you want a little flavor, green tea is your next best bet. Green tea is full of antioxidants and also has many anti-inflammatory properties that are beneficial to overall skin health. You can drink your green tea hot or cold and still enjoy the wonderful benefits it has to offer.

Maintaining Healthy Skin

The first step toward maintaining healthy and youthful skin is to understand the correlation between your diet, your triggers, and your overall skin health. Once you have made modifications that support a healthy diet and embrace a diet for skin health, there are a few additional things you can do to preserve your rejuvenated appearance.

If you’re unsure how damaged your skin may be or are curious about skin conditions you should target with your diet for skin health, a session with the Smart Mirror Skin Scanner may be for you. The Smart Mirror Skin Scanner is a state-of-the-art advanced skin issue detection system. Using cutting-edge technology, the Smart Mirror Skin Scanner completes a comprehensive analysis of the deeper layers of your skin. The scanner can detect skin issues such as pore size, moisture content, textural issues, wrinkles, UV damage, and more. Based on the scanner’s results, Smart Mirror recommends products for a customized skin management program and can track your progress when investing in professional skin care and treatments. The entire scan is painless and will provide you with an in-depth picture of your skin health not seen by the naked eye.

In addition to enjoying your fruits and vegetables, you may want to targeted light therapy to reduce the signs of aging and sun damage. At First Impressions Rejuvenation Clinic, we offer Forever Young BBL anti-aging treatment. Forever Young treats a wide variety of conditions. This treatment removes age spots, freckles, redness, small vessels, and more for skin rejuvenation. A series of treatments are recommended for maximum results.

We also are proud to offer a variety of skin treatments to fit your unique skin health needs. Our skin treatments are designed to support skin integrity, enhance its appearance, and relieve skin conditions. It consists of cleansing, deep exfoliation, massage, and customized masks and serums to best treat your predetermined conditions. You can choose between a 1 hour or 30-minute treatment that is designed for you and your skin.

For a more intensive skin treatment, we offer microdermabrasion. This is a minimally invasive exfoliating procedure used to renew overall skin tone and texture. It can also improve the appearance of sun damage, wrinkles, fine lines, age spots, acne scarring, and other skin-related concerns and conditions. If you’d prefer a completely non-invasive skin treatment, dermal infusion is a 3-in-1 skin treatment that simultaneously exfoliates, extracts, and infuses the skin with condition-specific serums for an all-inclusive treatment in one easy step.

Take Control of Your Skin Health

You deserve to feel beautiful, radiant, and joyful every time you look in the mirror. Take control of your skin health by incorporating foods that are good for your skin into your daily diet. Maybe you want a fresh start before you embark on your healthy skin dietary journey. If that is the case and you want to enhance your skincare routine, you might want to consider an anti-aging treatment or skin treatment.

Book a consultation with First Impressions Rejuvenation Clinic today. We would be happy to discuss your skincare needs and goals and provide treatment options and expertise to live your best and most rejuvenated life.


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