5 Best Foods That Can Fight Skin Inflammation

Your skin reflects what you eat. Regular consumption of nutrient-dense, balanced diet, healthy fats, balanced intake of vitamins, and antioxidants can give you a youthful appearance and reduce skin inflammation. The healthy foods that support healthy and radiating skin include vegetables, fatty fish (omega-3), avocados, and antioxidant-rich fruits.

Intake of processed sugars, fried food can impact skin health negatively and lead to acne and premature aging. Nutrition has great significance for the overall health as unhealthy diet can damage metabolism, cause surge in weight, and even damage vital organs like heart and liver.

Recent studies claim that diet can lead to substantial impact on inflammatory skin diseases like psoriasis, atopic dermatitis, and hidradenitis suppurativa. Foods with high glycemic index (GI), advanced glycation end-products, and omega-6 polyunsaturated fatty acids have been linked to obesity and systemic inflammation, which can worsen inflammatory skin diseases. Meanwhile, lifestyle behaviours like workouts and quality sleep can lead to positive impact on inflammatory skin diseases, according to a report published in National Library of Medicine. ¹

Best Foods For Skin Health

Fatty Fish:  Fatty fish like mackerel, salmon, and herring have emerged as vital foods for healthy and youthful skin. They are great source of omega-3 fatty acids that can play vital role for maintaining skin health. Omega-3 fatty acids are crucial for keeping the skin supple, healthy, and adequately moisturized. Deficiency of omega-3 can lead to dry skin. Presence of omega-3 fats in fish can decrease inflammation, that can cause acne and skin redness. Regular intake of fatty fish can make your skin less sensitive to the harmful impact of UV rays.  

2. Avocados:  The fruit is high in healthy fats and these fats support several body functions that may include the skin health. Regular consumption of avocados can lead to better elasctivity and firmness of facial skin. It is a superfood for skin and hair as the fruit is an excellent source of vitamin E and C. These vitamins can stimulate collagen formation thus helping you get firm and youthful skin. Presence of healthy fats in the fruit can hydrate the skin and alleviates dryness and irritation. The fruit helps you get stronger hair, decreases breakage, and improves shine.

According to Dr Shilpa Arora, “avocados are rich in MUFAs (mono unsaturated fatty acids) and PUFAs (poly unsaturated fatty acids). They are great for heart health and people who have high blood pressure, avocados are very helpful for them.”  The fruit is beneficial for the pregnant women, added Shilpa Arora. ²

3. Walnuts: They have several qualities that make the dry fruit a superfood for healthy and shining skin. Walnuts are an excellent source of vital fatty acids, the fats that the body can produce itself. ALA, omega-3 fats, magnesium, and amino acid arginine are found in walnuts that can significantly reduce inflammation in the body, including the skin, according to a report published in healthline.

4. Sunflower seeds: Nuts and seeds have emerged as the excellent sources of skin-enhancing nutrients. Sunflower seeds are rich in monosaturated and omega-6 fats that can reduce inflammation and cholesterol levels. Leading dietitian Shweta Panchal said, “Whether it’s flaxseeds, chia seeds, pumpkin seeds, or sunflower seeds, they’re rich in fiber, omega-3s, zinc, magnesium, and antioxidants. But eating them randomly won’t give the same benefits as eating them strategically.” ³

The seeds can provide several skin benefits as a result of high levels of vitamin E, linoleic acid, and zinc that hydrate, protect, and reduce skin inflammation. These nutrients can boost collagen production for elasticity, fight acne-causing bacteria, and support cell regeneration for youthful skin appearance.   

5.  Sweet potatoes: They contain an essential nutrient beta carotene. Beta carotene is found in plants. It works as a provitamin A that implies that it can converted into vitamin A in the human body. Beta carotene is largely found in vegetables like sweet potatoes, carrots, and spinach. It is also available in oranges.

Carotenoids such as beta carotene can keep your skin healthy working as a natural sunblock. With regular consumption, this essential antioxidant can be incorporated into the skin and protects the skin from harmful UV rays of sun. It can prevent sunburn, wrinkles, premature aging, and cell death.  

FAQs

References

1. National Library of Medicine|Diet, sleep, and exercise in inflammatory skin diseases

2. Dr Shilpa Arora Via Instagram| Avocados benefits

3. Detitian Shweta Panchal Via Instagram|The Right Way To Eat Seeds

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.