Nutrition Hotline
Diet and Skin Health
Reed Mangels, PhD, RD
QUESTION: Does what I eat affect my skin?
K.A., via email
ANSWER: Many factors, including genetics, smoking, sleep, exercise, overall health, and diet, can affect skin health. Environmental factors such as humidity and sun exposure also contribute to skin health. We know that outright nutrient deficiencies can lead to skin thickening, poor wound healing, and dermatitis. Much less is known about the effect of specific foods or diets on skin health in well-nourished people. Although there are only a limited number of studies looking at whole foods—as opposed to powders, extracts, or pills—there is preliminary evidence that food choices can have effects on skin dryness, redness, elasticity, and wrinkles among others.1
Wrinkling is one of the more commonly studied conditions. Diets higher in plant foods are associated with less wrinkling. For example, in women, higher intakes of green and yellow vegetables were associated with having fewer wrinkles.2 Conversely, a lower intake of vitamin C, which is found in fruits and vegetables, was associated with dry skin and wrinkling.1 A high intake of vegetables, legumes, and olive oil was associated with less wrinkling on sun-exposed skin.3 In contrast, high intakes of meat, refined grains, and snack foods was associated with more wrinkling in one study.4 Another study found less wrinkling with lower intakes of butter and margarine, dairy products, and sweets.3 Higher intakes of omega-3 fats from plant foods such as flaxseeds and walnuts were associated with a lower risk of severe sun damage to skin (wrinkling, loss of elasticity, brown spots).1
The benefits seen with plant foods may be due in part to their vitamin C and carotenoid content. Vitamin C plays a role in collagen synthesis. Collagen gives strength and elasticity to skin. Vitamin C and carotenoids have antioxidant functions and may offer some protection from oxidative stress due to sun exposure that can result in wrinkles and other skin damage. There are many benefits of diets that include generous amounts of plant foods. Healthier skin appears to be one of these benefits.
If you're interested in learning more about diet's role in acne, see issue 2, 2021, of Vegetarian Journal.
REFERENCES:
1 Fam VW, Charoenwoodhipong P, Sivamani RK, et al. Plantbased foods for skin health: A narrative review. J Acad Nutr Diet. 2022;122:614-629.
2 Nagata C, Nakamura K, Wada K, et al. Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. Br J Nutr. 2010;103(10):1493-1498.
3 Purba MB, Kouris-Blazos A, Wattanapenpaiboon N, et al. Skin wrinkling: can food make a difference? J Am Coll Nutr. 2001;20:71-80.
4 Mekić S, Jacobs LC, Hamer MA, et al. A healthy diet in women is associated with less facial wrinkles in a large Dutch population-based cohort. J Am Acad Dermatol. 2019;80:1358-1363.
