1. Antioxidants. Explained Dr Chiam: “Antioxidants play a crucial role in protecting the skin from damage caused by free radicals – unstable molecules that contribute to premature ageing and skin disease.”
Thus, including foods such as green leafy vegetables like spinach and kale, goji berries and blueberries in your diet can help combat oxidative stress and contribute to a youthful complexion.
2. Omega-3 fatty acids. “These are essential fatty acids that are necessary for the formation of lipids that make up the skin barrier. Studies have also shown that diets rich in omega-3 fatty acids have the potential to improve skin barrier function and decrease inflammation,” shared Dr Ho.
To reap these benefits, consider adding foods like cold water fatty fish including salmon, tuna and sardine, as well as flaxseed and walnuts into your diet.
3. Probiotics. According to Dr Chiam, recent research has shed light on the “intricated relationship between gut health and skin conditions”.
“The gut microbiome, a diverse community of micro-organisms residing in the digestive tract, influences various aspects of health, including skin. As such, a balanced and diverse microbiome contributes to a well-functioning immune system, reducing the likelihood of inflammatory skin conditions,” added Dr Chiam.
Such inflammatory skin conditions include eczema and even acne.
Besides taking probiotic supplements, you can also consume fermented foods like yoghurt and kimchi or kombucha.
4. Phytochemicals, specifically carotenoids. “These are plant derived compounds that protect the skin against sunburns and other UV induced damage to the skin,” said Dr Ho.
The good news: It’s easy to identify which foods are rich in carotenoids as these are often brightly coloured. Look for foods like tomatoes, bell peppers, carrots, sweet potatoes and broccoli.
5. Vitamins, especially Vitamins A, C and E. These aren’t just great in your topical skincare. Consuming Vitamins A, C and E also work to benefit your skin, from the inside-out.
“These micronutrients are required to support the skin’s functions. Some studies have also shown that these micronutrients may offer antioxidant protection against free radical damage to delay signs of ageing,” explained Dr Ho.
How are these useful to the skin? Vitamin A promotes cell turnover and is essential for skin repair and maintenance, while Vitamin C aids in collagen synthesis to promote skin elasticity and resilience, shared Dr Chiam. Lastly, Vitamin E protects the skin from oxidative stress and supports overall skin health.
To get your daily dose of Vitamins A, C and E, load up on foods like eggs, spinach, avocado, bananas, mangoes and papayas.
Source: CNA
