Healthy skin begins with high-nutrient foods, dietary supplements
It’s a widely known fact that our dietary habits have a significant impact on how well (or not) the body functions on the inside. But can food choices really, truly influence how we look on the outside? The skin is the human body’s largest organ, after all, so it makes sense that eating nutritious whole foods would support optimal skin health, which, in turn, could affect outward appearance. But can certain foods really make a difference—and if so, which ones?
We asked our Secret Shopper to test one natural products store’s in-the-aisles handling of this topic. Then we recruited a leading expert in the nutrition-beauty connection to assess the staffer’s know-how and offer more in-depth information to help other retailers better serve their own inquisitive customers.
Natural Foods Merchandiser: I’ve heard that certain foods are great for my skin—and can maybe even help me look younger. Is this true or just folklore?
Retailer: Oh, it’s definitely true! My mom always used to say that what we eat, good or bad, shows up on our face. You know how people who eat super healthy often have that healthy glow? Well, they’re probably staying really well hydrated—because that also helps—and eating lots of fruits and veggies and whole grains and all that good stuff.
Natural Foods Merchandiser: What are some specific foods—and the nutrients within them—that can benefit the skin? And can I get enough of those nutrients from the foods to make a difference?
Retailer: Hmmm … great questions. I guess I don’t know specifics. Vitamin C is really important, so lots of citrus, tomatoes, peppers. I’d have to do a little digging to give you a better answer.
Jolene Hart, certified health coach, beauty nutrition expert and author of the Eat Pretty series
How did this retailer do?
Our expert educator: Jolene Hart, certified health coach, beauty nutrition expert and author of the Eat Pretty series
This retailer was spot-on in connecting a nutrient-dense diet to great-looking skin. But we can go a step beyond the general directive to eat a “healthy diet” and recommend specific foods and nutrients that support skin’s structure and function.
On a foundational level, high-quality proteins deliver the amino acids that are the building blocks of skin—as well as hair and nails, two other common areas of concern. Along with getting adequate protein through diet, supplementing with hydrolyzed collagen peptides can help skin preserve structure and retain moisture. Good-quality dietary fats like avocado, nuts, seeds and fatty fish also help skin retain moisture by reinforcing skin cell membranes.
Overall, an antioxidant-rich diet helps us bounce back from the free radical damage that happens over time as a consequence of aging and modern life. Carotenoid antioxidants like astaxanthin (found in shrimp, salmon and algae, and also an effective supplement) and lycopene (in watermelon, tomatoes and pink grapefruit) imbue the skin with a degree of UV resilience that enhances the topical protection we get from sunscreen. Protection from UV damage translates to younger-looking skin in the long run.
For skin radiance, beta-carotene (in sweet potatoes, pumpkin, leafy greens, carrots) assists with cell renewal and skin cell turnover for smoother skin, while carotenoids in general have been shown to impart a degree of golden glow to skin.
Finally, sweets are not exactly skin friendly, owing to sugar’s link to inflammation and the blood sugar swings that drive hormonal imbalance and acne. However, cacao has well-documented skin benefits, including reduced skin redness and increased skin hydration, along with phytochemicals like epicatechin that block wrinkle formation at the cellular level. Therefore, dark chocolate with a high percentage of cacao, or hot cocoa made with raw cacao powder, can be a sweet treat that benefits the skin from the inside out.
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