Health and Fitness

Diet and Skin Correlation

How does diet affect skin quality?

          This article delves into the symbiotic interrelationship between a healthy, well-rounded and prescribed diet, and its impact on skin quality or complexion. Numerous types of research, conducted by reputed think tanks, have been punctiliously probed into to bring massively-researched and scientifically-proven content. This will help you to discern the nuances of diet intake and its palatable and insidious impacts on skin health.

How does a healthy lifestyle affect the skin and body?

Your skin quality is a straightforward reflection of the lifestyle that you regularly follow. Ashley Johnson, a licensed aesthetician at Samaritan Plastic, Reconstructive & Hand Surgery in Corvallis concludes in her study that diet affects your skin explicitly. A study in the Archives of Dermatology has observed that as societies modernize, and alter their diet preferences, acne incidence increases correspondingly. It is a scientifically proven fact that foods rich in vitamins, minerals, and antioxidants such as fruits, vegetables and healthy fats are systematically associated with fewer wrinkles incidence and skin dryness. Saturated fat and sugar are connected to an increased probability of wrinkles occurrences, Johnson reported.


What are some of the unsavoury and detrimental effects of a woeful lifestyle?

There exists an inextricable interrelationship between lifestyle choices or preferences and skin health. A poor and pathetic lifestyle can cause an assortment of detriments. Following are some pre-eminent consequences of an inadequate and pathetic lifestyle:

  • Sleep deprivation has straightforward and immediate upshots on your skin, which (impacts) are highly unpalatable.
  • Exceeding stress levels can prompt aches, chest pain, exhaustion, headaches and migraine, digestive issues, discomfort in sexual intercourse, exasperation and skin pigmentation, vapid and drab skin tone and insipid skin complexion.
  • The intake of poor nutrition causes skin colourations to be lacklustre and stale.
  • Undue skin cleansing and washing with harsh cleansers strip the skin of natural oiliness, causing dryness and irritation.
  • Deficient physical exercise regresses required blood flow to nourish skin cells and keep them vital.
  • The toxins in cigarette smoke are linked to the yellowing of the fingers, and nails, teeth discolouration, a black hairy tongue, skin dryness, patchy skin fragmentation, baggy eyes, a saggy jawline and deeper facial wrinkles and furrows.

What are the recommendations that can be cashed to get the advisable results?

Stick to the following tips to ameliorate, heal and get better the desirability of your skin:

The research paper named “Discovering the link between nutrition and skin ageing” published by the National Library of Medicine – a national centre for biotechnology information – “Vitamins, carotenoids, tocopherols, flavonoids and a variety of plant extracts have been reported to possess potent antioxidant properties and have been widely used in the skincare industry either as topically applied agents or oral supplements in an attempt to prolong youthful skin appearance.”

Following are the pivotal digests if followed, can boost, restore and heal your skin, and can give it a youthful and fresh appearance:

Food vitalizes or devitalizes, energizes or de-energises the vitality of your skin

Beauty is intrinsic, unaffected by extraneous determinants. The food you take in leaves an impact or marks on your skin’s quality. Johnson has proven in her research that there is a symbiotic correlation between food and skin health. There is an exhaustive list below of desirable food with their properties and a prescription for the required dosage.  Fish

It is an abundant source of propitious vitamins, affecting skin quality desirably. Plentiful vitamins indispensable to collagen and elastin supplementing your skin in the process of becoming supple and elegant resides in a fish. It is rich in nutrients like iron and Omega-3 fatty acids, helping to reduce and mitigate inflammation and fostering skin health. It directly negates the occurrence of redness and acne. the recommendation It is prescribed by the Food and Drug Administration (FDA) that eating a 4-ounce (113-gram) serving of fish 2–3 times per week (2) is a beneficial diet for healthy skin.


According to the National Library of Medicine, walnuts are the richest source of Omega-3 and Omega-6, which are unsaturated fatty acids. The research unveils that a balanced diet is necessary. Because overconsumption or intemperance in the usage of omega-3 can inflammation and aggravates inflammatory skin conditioning, such as eczema and psoriasis. The chemical properties of walnut boost blood circulation, bringing oxygen and nutrients to every cell. It is a medically prescribed diet that consuming 3-4 walnuts in a day will help the skin revitalize the skin glow.


Vitamin E and antioxidants are axial for acquiring glowing and youthful skin. Almonds cater to this need as the almonds are copious with unsaturated fatty acids and a plentiful source of Vitamin E. They are also an ample source of antioxidants that help in boosting healthy skin. If 6-8 soaked and skin-peeled almonds are consumed in a day, glowing skin will become an inevitable part of your personality.

Sun Flower Seeds

They have the properties of nuts. They are highly rich in protective fatty oils. they help in the formation of collagen and elastin, resulting in glowing and smooth skin. They are also brimming with propitious fatty acids like linoleic, oleic, and palmitic. The US Department of Agriculture finds out that sunflower is a substantial source of Zinc and Vitamin E. These two properties help to protect, nourish and boost skin quality. It mitigates fragmentation, and spirits liveliness.  It is a prescribed diet that 15 to 30 grams should be consumed for a healthier skin tone and complexion.

Flax Seeds

A study conducted by the National Library of Medicine concludes that the consumption of flaxseed oil mitigates skin sensitivity and boosts skin barricade function and condition. They are rich in lignans, antioxidants, that prevent skin tightening and sagging. They also keep your skin highly moisturized, nourished and hydrated. The study is summed up below:

These are the benefits of intaking flax seeds

  • reduce skin sensitivity
  • diminish roughness
  • lessen scaling
  • supplement hydration
  • smoothen skin


Soybeans are tremendously helpful for getting a firmer and younger skin tone if you have puffy and tired-looking skin. Its consumption promotes the production of collagen. The Livestrong argues that it can disappear the appearance of sun damage, like ageing spots and sunburns scars or marks. It lightens the skin complexion by preventing and precluding the string of chemical reactions that produce melanin. 12-25 grams of soybeans must be consumed for glowing, healthy, lightening and youthful skin. Soybeans are easily and readily available, and also an inexpensive diet in many parts of the world. At least, it must be consumed, if you are not intaking other nourishing nutrients.


A study has noted that avocados are an abundant source of compounds such as zeaxanthin and lutein. It helps to safeguard skin from Ultra Violet and visible radiation effects. They are also essential in one sense they are needed by our body, and the body cannot produce them. They are also rich in Vitamin E and salubrious fats which are necessary and functional for healthier skin. It contains omega-9, minerals and vitamins, elements that are conducive to glowing skin. They also help in getting rid of dead skin cells, an expert reported. Eating 2-3 avocados can bring immediate results. Other benefits are mentioned below:

  • Calm down skin conditioning
  • Preclude skin damage
  • Ameliorates skin elasticity
  • Reduces breakouts
  • Boost overall skin health

Olive Oil

Results of a 2012 study by the PLOS, Olive Oil reduces the photoaging on facial skin. It is rich in antioxidants, Vitamins E, with the properties of improving the moisturization of skin, anti-ageing effects, and a reprieve from UV. It helps in reducing acne. It moisturizes and hydrates skin. It leaves intrinsic effects on your skin. It has long-lasting impacts. 2 tablespoons intake is sufficient in getting the desirable results. It leaves natural and organic impacts on your skin. It is often prescribed by many aestheticians. It is a readily available commodity, and also not very exorbitant.

Green Tea

Green tea is a bracing, exhilarating and vitalizing drink. It is rich in antioxidants called catechins. This antioxidant is used to speed up skin blood circulation. This blood circulation is essential in keeping cells energized. It has anti-inflammatory properties. It helps to mitigate skin irritation, redness and swelling. Studies have concluded that it is instrumental for a multitude of dermatological conditions. Its benefits are mentioned below:

  • Increases elasticity
  • Reduces roughness
  • Reduces scaling
  • Boosts skin destiny
  • Salubrious quantum of water in the body
  • A bulwark against UV
  • Improves physiology

It is a doctor’s recommendation that drinking 2 cups a day is helpful to protect skin from sun damage.

Dark Chocolate

A bar of chocolate with high cacao helps to safeguard the skin. A review from a 2014 study by the National Library of Medicine cacao is plentiful with antioxidants and minerals that help to reduce the inflammatory effects on the skin. Acne and psoriasis can also be neutralized by the consumption of dark chocolate. It disappears dark spots and pigmentation and keeps skin glowing and healthy. It restores skin moisturization. It diminishes wrinkles. A 1.6-ounce bar every day is beneficial for your skin.


Water is life. It has multiple benefits for the skin. It brings moisturization, hydration and smooth skin. It ameliorates skin tone, precludes premature ageing, heals faster, mitigates puffiness, prevents acne, and tightens skin. It helps to reduce wrinkles, increases elasticity and flushes toxins.

Carotene and beta-carotene

Antioxidants are very helpful for skin health. Research has shown antioxidants supplements in maintaining health and appearance and safeguard the skin from UV. It is a stunning skin-conditioning ingredient and is greatly beneficial for cosmetic colourants. It can give skin a natural glow.

20-50 milligrams of beta-carotene should be consumed per day.

In addition to a healthful and nutrient-full diet, physical exercise is evenly important for healthy skin.

Following are the health benefits of physical exercise:

Exercise has tremendous beauty benefits

Not only does exercise help in maintaining and preventing obesity but also augments lean body mass. It increases metabolism which is life-sustaining. Blood circulation helps to keep cells vital, and the circulatory process nourishes cells. Exercise carries away waste products like free radicals, from functional cells. Working out helps in the better flow of blood circulation, and oxygenation to the skin which, in turn, helps to impart youthful skin. Exercise helps your body develop a robust and strong immune system that helps in improving mental health and mood, which, in turn, assists keeping you happier. Research has borne out the veracity of the fact that toiling in the field or physical exercise reduces insomnia or sleeplessness.

Sleep deprivation turns healthy skin into a dull, insipid and lacklustre appearance

The journal Clinical and Experimental Dermatology concluded that seven to nine hours of sleep makes skin more moisturized and helps to protect and heal itself better. Skin goes on restoration while you sleep. Adequate sleep supplements the skin’s natural regeneration cycle. For cellular rehabilitation, beauty sleep is mandatory. Privation of sleep causes dark circles and skin-cell breakdown.

Attaining a glowing and luminous skin complexion requires a beautiful sleep. Skimping on sleep brings hazardous ramifications to skin beauty. Breus argues that sleep deprivation causes disruption in the normal functioning of blood, which otherwise keeps skin healthy.

Meditation is a sine qua non for fuller skin

Meditation is widely applied to reduce the unedifying ramification of stress and anxiety, which are common factors of skin problems. Meditation relaxes and soothes anxiety and fills you with rejuvenated energy. It boosts skin complexion, diminishes wrinkles and decelerates the ageing process. Meditation has the underlying power of transforming vapid skin into an irresistibly beautiful appearance.

Stress management or reduction is crucial for glowing and fresh skin

Nothing is more deleterious than having a mind struggling with excessive stress. Stress has straightforward impacts on your mind, which is a regulator of all your system (body). Stress leaves immediate and tangible effects on the skin. Stress management or absolute reduction in stress is quite beneficial for getting healthy skin. Numerous activities can be deployed to counter this insidious menace. Proper sleep, a healthy diet, physical toil, social engagements and meditation can help get rid of this bane.  When the mind is relieved from stress and anxiety, the body starts functioning in a balanced and normal condition.


Enviable or unenviable skin quality or complexion reveals your lifestyle composed of a healthy and wholesome diet, regular physical exercise, meditation, intake of salubrious nutrients, and no consumption of toxic and malignant intoxicants such as smoking and alcohol. Intaking a proper and prescribed diet yields profitable results not only for your skin quality but equally and parallelly augments physical strength, mental vigour and willpower of doing something remarkable in life.  Conclusively, a proper diet can result in a long-cherished, qualitative, vigorous and salubrious life.

Hassan Rajput

Hi! I am Hassan - a blogger. I write on assorted subjects, not limiting just to one specific niche. You will find on this website diverse topics coveraging Fashion, Tech, Health, Academic Essays and Journals, Lifestyle, Political and Lifestyle Blogs and a volley of other important topics. You will find highly-relevant and top-class essaya. Hope this will help you.

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