What to eat based on your skin type

Growing up, you may have heard that it’s what’s on the inside that counts. And it’s true: who you are is more important than how you look. But that doesn’t mean taking care of yourself, including your skin, is selfish. And the old cliché can also apply when working on your outward appearance. When it comes to the skin and its surface, people may think they have to treat it with topical ointments. But much of what we see on the outside is a product of what happens on the inside. Food is one of them.

Diet primarily impacts the levels of various hormones in the body, and hormones regulate many natural processes that occur in the body. This means that the overall health and appearance of the skin is, inevitably, closely linked to hormonal fluctuations which are influenced by diet. Filling up on certain foods and eliminating others can help improve your skin. That said, the best foods for you will depend on your skin type. This strategy is similar to choosing a different moisturizer from a friend with a different skin type.

Here’s what to eat based on your skin’s needs.

How to diagnose your skin type

Before you start filling your basket, you need to determine your skin type. Start by not using products after cleansing your skin and taking note of how it looks after several hours. There are a few clues that can help you determine your skin type.

In general, the main skin types are

dried
normal
greasy
mixed

These skin types may have other issues, such as acne, flaking, or dullness.

If your skin looks

shiny, you have oily skin
scaly, red or irritated, you have dry skin
oily in some places and dry in others, you have combination skin.

The best and worst foods for dry skin

If your skin is dry, it may be thirsty. You have to think about hydration. Drinking 2 liters of water a day can help, you can also get water through fruits, such as watermelon.
You can also hydrate your skin with fatty acids, such as those found in:

the lawyer
olive oil
the salmon
And you should keep your intake of dehydrating foods and drinks to a minimum. Too much caffeine and alcohol can be dehydrating.
Everyone’s tolerance level is different, being limited to 400 milligrams of caffeine per day (about two or three 12 ounce cups of coffee) and limiting alcohol intake may be helpful.

But dry skin isn’t just the product of dehydration. Deficiencies in [vitamines A et C] can contribute to dry skin. Increase your intake of:

spinach
broccoli
Yam

The best and worst foods for oily skin

It’s tempting to eliminate oil from your diet if you have oily skin. But this is not necessarily the best solution.

Here are some foods that contain anti-inflammatory oils:

the lawyer
olive
Fish
linseed

Additionally, be sure to limit fatty and ultra-processed foods, such as French fries, and limit added sugar intake as much as possible (or below 10% from the trusted source per day). To prevent overproduction of sebum and fight clogged pores, simply replace refined carbohydrates with whole grains and opt for poultry or fish instead of… red meats.

Best and Worst Foods for Combination Skin

Since combination skin is a mixture of dry and oily skin, incorporating meal plans for both skin types is a good place to start. People with combination skin don’t need to give up carbs altogether. However, it is important to pay attention to the types of grains and wheat you eat. Carbohydrates can cause inflammation and upset the delicate balance of someone with combination skin. When choosing carbohydrates, go for those that are high in protein and low on the glycemic index, such as brown rice or quinoa.

Best and Worst Foods for Acne Skin

Although acne is often thought of as a teenage problem, it is not.

For acne sufferers, focus on micronutrients rather than just dieting for oily skin. Fill up on vitamin C with a variety of berries and fruits. Zinc can be really helpful for acne, and you can find it in shellfish and lean animal protein like chicken. You can also find plant sources of zinc in foods, such as fortified cereals and pumpkin seeds.

Probiotics, like those found in Greek yogurt, can help acne.

The Best and Worst Foods for Dull Skin

Dermatologists point out that tanning is not a surefire way to achieve naturally glowing skin, as it is a form of sun damage. However, adding certain foods to your diet can help you achieve a sun-kissed look any time of the year. Dull skin is often caused by oxidative stress from our environment, such as exposure to pollutants and pesticides. When it comes to antioxidants, try to focus on the micronutrient lycopene.

Foods containing lycopene include many red or pink fruits and vegetables, such as:

the tomato
guava
papaya
red pepper
Some guilty pleasures are also on the table including red wine (in moderation) and chocolate. Cocoa is a natural source of antioxidants. Eat extra dark chocolate (or more than 75%). Otherwise, you consume more sugar than cocoa.

In summary

Although your diet is not a panacea for skin problems, experts say it is an integral part of a holistic approach to skin care. The best foods for your skin depend on your skin type. Once you’ve figured out your skin type, you can choose foods that bring out your best features and lessen your issues.