‘I’m a Dermatologist and These Are the Foods I Always Avoid’
What we eat and drink impacts the entire body, including the skin, which is the body’s largest organ. If you seek a dermatologist’s help because you have acne, regularly experience breakouts, rosacea, overly dry skin, or overly oily skin, you can count on him or her asking you about your diet.
Dermatologists know more than anyone what foods and drinks can negatively impact skin and which ones directly support skin health. Dr. Stefanie Kappel, MD, a board-certified dermatologist and founder of MDAirE, says that understanding the connection between diet and skin health has directly influenced the way she eats—and you might be surprised at the top foods she avoids.
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How Does Diet Impact Skin Health?
“Diet definitely plays a role in skin health,” Dr. Kappel says. “Our skin is an outward representation of our internal health and can represent the nutrients or toxins we are putting into our body.” She explains that healthy skin requires a balance of foods high in antioxidants, vitamins and minerals, and healthy fats.
Antioxidants are beneficial for skin health because they help fight free radicals, preventing inflammation. Dr. Kappel says that inflammation can cause skin conditions including acne and rosacea, so eating foods high in antioxidants can play a role in managing these conditions.
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As for the healthy fats Dr. Kappel mentioned, these are important (specifically omega-3 and omega-6 fatty acids) because they are the building blocks of healthy cell membranes. These fats keep skin looking hydrated and plump. Like antioxidants, they also help prevent inflammation. “Omega-3 fatty acids help restore the lipid and skin barrier which allows the skin to properly hydrate and minimizes trans-epidermal water loss,” says Dr. Kappel.
In terms of vitamins and minerals that impact skin health the most, Dr. Kappel says that vitamin C, vitamin E, and zinc all top the list. She explains that vitamin C is an antioxidant (which helps prevent inflammation) and also helps with the synthesis of collagen, a protein that keeps skin plump. She says that vitamin E is another important antioxidant and zinc helps with wound healing and cellular renewal (which slows the appearance of aging). In addition to these nutrients, Dr. Kappel says that it’s important to get enough beta-carotene and carotenoids, which help protect the skin against the harmful effects of ultraviolet light.
Knowing the nutrients that benefit skin health is helpful, but only if you know where to find them. In addition to filling up on the right foods, it’s also important to know which ones can cause inflammation and have a negative effect on skin health.
What a Dermatologist Eats—and Never Eats—for Skin Health
Dr. Kappel says that because she knows just how important antioxidants are for skin health, she eats lots of vegetables and fruit, including leafy greens (which have beta carotene and carotenoids) and fruits with vitamin C (including kiwi, mango, papaya, pineapple, cantaloupe, and oranges.) Orange bell peppers, tomatoes, cantaloupe, carrots, and broccoli are also good sources of beta-carotene and carotene. As for vitamin E, nuts (particularly almonds) are a great source of this nutrient.
Dr. Kappel says she also regularly eats salmon, avocado, and nuts (yet again) to give her skin the healthy fats it needs. Not sure how to get enough zinc? She says meat, fish, and other seafood sources all have this nutrient.
In addition to filling up on all these nutrient-rich foods, Dr. Kappel prioritizes hydration, which is hugely important for skin health. Besides regular H20, she also says she drinks green tea. “The polyphenols in green tea have potent anti-aging effects and catechins also have the benefit of finding free radicals and repairing damage to DNA from UV lights,” she says.
There are also certain types of foods that Dr. Kappel avoids completely for the sake of her skin, specifically anything with dairy or that is high-glycemic. “Often dairy can contain hormones that can affect the skin and be inflammatory, like acne, for many people.” Scientific studies back up this connection, showing a direct relationship between dairy milk and acne. However, it should also be noted that there does not seem to be a connection between yogurt and acne.
As for high-glycemic foods, Dr. Kappel says she avoids them because they can increase premature aging and can lead to free radical skin damage. Examples of high-glycemic foods include anything high in sugar, white bread, white potatoes, and white rice. Once again, science backs up this connection. Studies show that eating high-glycemic foods can make acne breakouts last longer while eating low-glycemic foods reduces the risk of getting acne.
If you want to transform your skin health, starting with eliminating dairy and high-glycemic foods from your diet could make a major difference. Take it from a top derm who sees it first-hand!
Next up, here's the verdict on if anti-aging skincare products actually work, according to experts.
Sources
Dr. Stefanie Kappel, MD, board-certified dermatologist and founder of MDAirE
Antioxidants in dermatology. Anais Brasileiros De Dermatologia.
Omega-3 Fatty Acid and Skin Diseases. Frontiers in Immunology.
Vitamin E in dermatology. Indian Dermatology Online Journal.
Zinc and skin health: an overview of physiology and pharmacology. Dermatologic Surgery.
β-Carotene and other carotenoids in protection from sunlight. The American Journal of Clinical Nutrition.
Dairy intake and acne development: A meta-analysis of observational studies. Clinical Nutrition.
Diet and acne: A systematic review. JAAD International.
The relationship of diet and acne. Dermato Endocrinology.