What we will cover in this article

• Water, water, water
• Macronutrients
• Vitamins and minerals for the skin
• Healthy diet, healthy and beautiful skin

Water, Water, Water

The state of your overall hydration significantly impacts the hydration of your skin. A useful way to assess this is by looking at the moist part of your lips and the inside of your arms. If the skin in those areas appears shriveled or dry, it means your body is dehydrated and needs more water.

Doctors always recommend: women should drink at least two liters of water daily, while men should drink at least two and a half liters, and even more if there are additional losses, such as sweating in summer or after intense physical activity. In these cases, it’s advisable to replenish with more water or beverages that are water-based.

Alcohol, on the other hand, is extremely damaging to the skin because it alters its permeability and reduces its “barrier function.” Alcohol should never be consumed in excess.

Macronutrients

Macronutrients include proteins, carbohydrates, and fats.

Proteins are perhaps the most important element for skin health. It’s essential to consume an adequate amount of protein according to the recommended dietary levels for your sex and age. Proteins are the “building blocks” of the skin; having a good protein intake provides the necessary materials to construct the skin’s components. They help repair tissues and perform the skin’s physiological functions.

For healthy, beautiful skin, it’s crucial that your balanced diet contains enough protein.

It’s also important not to overconsume fats, as diets too rich in fats can lead to skin inflammation. However, essential fatty acids must be preserved because they are necessary for forming skin lipids, the skin’s barrier.

Did you know that too much sugar can age your skin?

Excess sugar consumption leads to the formation of AGEs (advanced glycation end-products), which accelerate skin aging. These form regardless of the sugar content in the food but depend on the cooking method: frying, baking, and grilling are more likely to produce AGEs. Therefore, boiling or steaming should be preferred.

Vitamins and Minerals for the Skin

Paradoxically, the nutrients present in smaller quantities are the most important for the skin. We’re talking about vitamins and minerals.

What are the most important for the beauty of our skin?

• Zinc: It helps in keratinocyte differentiation and is found mainly in animal sources like meat, fish, shellfish, poultry, eggs, and dairy.
• Copper: Involved in the formation of the extracellular matrix and skin protein synthesis, it reduces wrinkles, improves skin elasticity, and aids wound healing. Copper is found in seafood, organ meats, cocoa, nuts, fruits, and cereals.
• Selenium: A deficiency can reduce the skin’s antioxidant capacity, and free radicals are known to cause skin aging. Selenium is also found in fish, shellfish, and organ meats.
• Vitamin C: Perhaps the best-known vitamin for skin health, its deficiency causes scurvy, a condition characterized by fragile skin and poor wound healing. Foods rich in vitamin C include fresh fruits—such as citrus, pineapple, kiwi, strawberries, cherries—and vegetables like lettuce, radicchio, spinach, broccoli, tomatoes, and potatoes. Remember that vitamin C degrades easily, so, for example, when making juice, consume it immediately.
• Vitamin A: Known for preventing skin aging, vitamin A (retinol) is fat-soluble and better absorbed when consumed with fats. It’s found in liver, dairy products, and eggs. Carotenoids, precursors of vitamin A, are abundant in red, yellow, and orange fruits and vegetables, like apricots, carrots, watermelon, berries, and tomatoes.
• Vitamin D: Associated with skin inflammation and pigmentation, vitamin D reduces DNA damage and inflammation from sun exposure.
• Vitamin E: Prevents skin aging by inhibiting lipid peroxidation.

Healthy Diet, Healthy and Beautiful Skin

The skin reflects our internal health and the balance of what we eat. By following a varied diet of fruits, vegetables, meat, fish, nuts, and adhering to the principles of the Mediterranean diet, your skin will be healthy.

It’s important to watch cooking methods and avoid excess sugars, fats, and alcohol. Prioritize quality proteins and pay attention to vitamins and minerals by consuming fresh, seasonal fruits and vegetables.

We nourish our skin from the inside with what we eat and protect it from the outside with specific cosmetics and treatments to normalize skin parameters and achieve a more hydrated, elastic appearance.

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