Is our skin a reflection of what we eat?

Have you tried every skincare product there is, and still nothing helps?  Maybe the answer isn't found in another serum or face mask, but on your plate. What we eat every day can have a powerful impact on our skin- from hydration and elasticity to breakouts and inflammation. In this post, we'll explore how your diet might be the missing link in your skincare routine, and which foods could help you achieve that natural, healthy glow from the inside out.  

The skin is the largest organ of the human body and has an important protective and regulatory role. Food has a huge impact on the health and appearance of our skin. Some foods can negatively affect skin cells and disrupt their functions. The good thing is that nutrition is under our control. We are all different, and everyone's skin reacts differently to various foods. I highly recommend gradually eliminating and introducing certain foods so that, over time, you can feel what bothers your skin and what helps it. Although I believe this is a very individual matter, I am sharing with you recommendations from dermatologists and nutritionists.  

1.FRUIT 

Citrus fruits such as oranges and lemons are excellent sources of vitamin C. Vitamin C  is essential for collagen synthesis. Berries such as blueberries and strawberries are also recommended because they contain powerful antioxidants. 

2.VEGETABLES  

Avocados contain healthy fats and vitamin E, which help maintain hydration and protect us from oxidative stress. Oxidative stress causes cell damage and is visible on the skin as accelerated aging. 

Green leafy vegetables such as spinach and kale are rich in vitamins A, C, E, and antioxidants. Sweet potatoes and carrots contain beta-carotene, which nourishes the skin and helps maintain a healthy complexion. Tomatoes contain lycopene, a strong antioxidant that protects the skin from UV radiation.   

3.NUTS AND SEEDS  

Nuts and seeds contain omega-3 and omega-6 fatty acids, zinc, and vitamin E, which are extremely important for skin health and clarity. 

4.FATTY FISH 

Fatty fish such as salmon and mackerel contain omega-3 fatty acids that can reduce inflammation and strengthen the skin barrier. 

5.WATER 

Water is probably one of the most important factors for healthy skin. Water helps maintain moisture and elasticity. Although it is often said that we need to drink 2 liters of water daily, I advise you to listen to your body and drink as much as YOUR body needs. 

FOODS DERMATOLOGISTS AND NUTRITIONISTS DO NOT RECOMMEND: 

1. SUGAR AND SWEET  

Sugar and Sweets can trigger inflammatory processes and break down collagen. Collagen is essential for the skin because it gives firmness, elasticity, and support. 

2. PROCESSED FOOD AND FAST FOOD 

This type of food is usually poor in nutrients and high in unhealthy fats and salt. 

3. EXCESSIVE CONSUMPTION OF SALT AND BAD FATS 

Excessive salt intake can lead to skin dehydration, swelling, premature aging, and skin sensitivity. High salt consumption can worsen skin conditions such as eczema and acne, contribute to inflammation, increased sebum production, oxidative stress, and decreased skin elasticity. 

The most important thing to remember is that skincare is not only about creams and serums-healthy food should be the primary care for the skin. Although these are expert tips and recommendations, truly dedicate yourself to your own body. Listen to it, and over time, it will give you answers. 

These are general guidelines and expert advice. I am not a nutritionist or dermatologist.