Foods That Promote Healthy Skin

Our skin, which is the largest organ of our body, is typically referred to in broad terms by most people. But our skin is composed of multiple layers, with the epidermis being the outermost layer and our primary defense against germs. Although the epidermis is what we all see, taking care of our skin actually involves much more than cleansing. In the following paragraphs you will learn more about each layer of skin and how you can keep your skin looking vibrant and healthy with a supportive diet.

As noted previously, the epidermis is the outer layer of skin. Just beneath the epidermis is a thin sheet of fibers called the basement membrane. These fibers separate the epidermis from the dermis and are responsible for transferring cells between the dermis and epidermis. The basement membrane also greatly assists in physiological repairs to the outer most layer of skin. The dermis, which is the bottom layer of skin, plays an important role in our health and how our epidermis appears.

The dermis consists of connective tissue, blood vessels, glands, hair follicles and mechanoreceptors, which are commonly known as nerve endings. Blood vessels in the dermis are responsible for feeding the epidermis and also carry away dead cells in both layers of skin. Generally speaking, to have healthy looking skin it is important to have a healthy dermis. Because the dermis is base of our skin, we can help this layer of skin stay healthy by eating properly.

Diet is a very important factor in how the human skin appears and how quickly it recovers from injury. Foods that promote healthy skin are outlined below.


Drinking plenty of water serves two basic purposes. First, water keeps your skin hydrated. Secondly, water greatly assists the body in its effort to dispose of contaminates. Drinking six full glasses of water each day is normally enough to help the skin stay hydrated and healthy when eating the appropriate foods.


Beta-Carotene is a powerful antioxidant and promotes the healthy production of cells throughout the body. Those foods which are high in Beta-Carotene include spinach, squash and sweet potatoes.

Vitamin C

Those fruits which are high in Vitamin C support the production of collagen, which is the support structure of skin. Fruits which are high in Vitamin C include strawberries, cherries and citrus fruits such as oranges and grapefruits. Vegetables which contain a high concentration of Vitamin C include bell peppers, broccoli and most leafy greens.

Vitamin E

Another powerful antioxidant is Vitamin E. To benefit from this vitamin naturally, it is wise to eat almonds and sunflower seeds. Vitamin E also offers UV protection and helps skin cells ward of damage from the sun. Surprisingly, it does not take ingesting many seeds or nuts to obtain enough Vitamin E to help the skin. Just a couple tablespoons of sunflower seeds or twenty almonds each day is typically what is recommended by most dieticians.

Iron & Zinc

Zinc assists the body with cell production while iron helps to carry oxygen to those cells. To obtain iron and zinc naturally, one needs to eat lean meats such as pork and poultry. Vegetarians may also choose to consume fortified cereal, which typically includes a significant percentage of iron and zinc as outlined by the USDA recommended daily allowance.

Whole Wheat and Grains

Although the evidence has not been corroborated by additional studies as of this date, scientists have noted that a low glycemic diet greatly assists in the reduction of acne outbreaks. The scientific theory is that spikes in sugar, caused by excessive carbohydrate consumption, promote rapid hormone production and increases the odds of an acne outbreak occurring.

As you can see, diet plays a very important role in the health of our skin. And although a Clarisonic deep skin cleansing system can help your skin look and feel younger, the epidermis needs a lot of help from the dermis as well. With minor diet modifications, as noted above, you too can realize healthier skin that resists disease and that quickly recovers from injury.

Please note that each person has unique diet needs based not only on their skin conditions, but also on other medical factors. Because of this, some foods which promote healthy skin may not be appropriate for some people. Please discuss the foods outlined above with your dermatologist or dietician as part of an individualized treatment plan.

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