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Diet and Your Skin

A women showing broccoli | Walnut Creek Aesthetics in Walnut Creek, CA

To wrinkle or not to wrinkle?

Your favorite sweets, Red-velvet cupcakes, Rocky Road ice cream cones, and shiny glazed donuts make you happy, but they are not happy for your skin. Too much sugar can break down collagen and elastin, making your skin look dull and causing wrinkles and premature aging over time. This is because sugars attach to collagen, which can lead to a hardening process known as glycation. Glycation can cause early wrinkles and sagging skin over time.

Dry, dry again.

In addition, dehydration can increase fine-line wrinkles worse. Our skin cells are made of water, and when they shrivel up, you lose glow and plumpness. Some of the worst agents of dehydration are alcohol, salt and coffee. To help reduce dehydration, you should limit your intake of alcohol, and if you do decide to choose an “adult beverage,” make sure you increase your intake of water to counteract its negative effects.

To reduce dehydration from salt, replace it with spices, herbs, and other flavors like rosemary, thyme, pepper, olive oil, garlic, and basil.
Of the three items we’ve listed as being dehydrating, coffee might have some mitigating benefits. In a study published in the International Journal of Dermatology, women who drank about three cups a day had the fewest age spots. It’s thought that the polyphenols in coffee could mean younger-looking skin in the long run. But If you have to/want to keep drinking coffee, make sure you balance it by drinking more water.

Anti-aging diet.

On the other hand, when you eat certain foods with healthy oils and omega-3 fatty acids like eicosapentaenoic acid (EPA) and antioxidants, you can greatly impact the health of your skin. These substances are found in fish, nuts, olive oil, seaweed, flaxseed, walnuts and many more foods. By consuming these types of foods on a regular basis, you can help the collagen production in your skin. By increasing your skin’s collagen production, your skin will be smoother and more supple, which will help prevent premature wrinkles and skin sagging. Not able to find or eat these foods? Try adding vitamin A or omega-3 supplements to your daily regimen.


Phytonutrients are a plant’s natural defense against the sun and eating foods that are high in phytonutrients can also help balance out your skin and keep it healthy. They can be found in a variety of foods such as:

  • Red/orange/ yellow vegetables and fruit (tomatoes, carrots, peppers, squash, sweet potatoes, peaches, mangos, melons, citrus fruits, berries, etc.)
  • Dark green leafy vegetables (spinach, kale, bok choy, broccoli, Swiss chard, romaine lettuce, etc.)
  • Garlic, onions, chives and leeks
  • Whole grain products (such as brown rice, wild rice, quinoa, whole wheat whole grain breads and whole grain cereals, etc.)
  • Tea and coffee (green tea, black tea and other herbal teas)
  • Nuts and seeds (as walnuts, almonds, sunflower, sesame and flax seeds, etc.)
  • Legumes (dried beans, peas, lentils, soy beans and soy products, etc.)
  • Dark chocolate

And don’t forget, drinking water is one of the healthiest habits you can have for your skin and your entire body. Throughout the day, your body constantly loses water through sweat and other natural processes. When you drink plenty of water throughout the day, you’re providing your inner organs and your skin, the largest organ of your body, with the moisture they need.

Preventing cancer.

Melanoma is a dangerous form of skin cancer that often occurs from severe sun damage and lack of protective clothing and sunscreen. However, many foods have been shown to help prevent you from contracting melanoma. Heart-healthy diets, complete with fish and leafy greens, have been found to protect your skin best from melanoma.


If you suffer from rosacea, you, unfortunately, have the skin condition that is the most sensitive to food. Avoid any super-hot or spicy foods or condiments. Pouring hot sauce on your burrito or chili flakes on your pizza can trigger inflammation and flushing.

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