Influence of nutrition on skin condition

Nutrician influence for facial skin

Most of us really know what products should be in a healthy diet. We realize that fast food is not the best choice for health and that a strawberry pack has more calories than a carrot. However, have you ever thought that what we put in our mouth affects the condition of our skin? In fact, we eat what is delicious and rarely think about its consequences. Whether cliché or not, we are what we eat, especially when the language turns around our skin.

Of course, this does not mean that you have to resort to extremes and start purifying your body with juice to have healthy skin. Simply, more knowledge is needed on how the skin reacts to various products and how our dietary habits can affect the skin condition.

Red meat

There is nothing wrong with supplementing your diet with meat products, but your skin condition is better if you consume lean protein products daily. Chicken or turkey breast not only has high levels of vitamin B and niacin, which can help protect against skin cancer, but also has a lower saturated fat content. This means fewer adverse reactions than red meat.


In today’s society, people are starting to avoid gluten-containing products. We know that gluten is commonly found in carbohydrates, and a high-carbohydrate diet is associated with a greater likelihood of wrinkles.


If you have to choose at least one product that refuses to make your skin look lighter and smoother, the first thing you should give up is sugar. Sugar accelerates the aging process by reducing the elasticity of the skin which causes premature wrinkles. This happens in a process called glycation, where the sugar binds to collagen and proteins in your skin, causing the cells to harden, weaken and darken. In addition, added sugar has many disadvantages, and excess sugar on the face also causes acne, which really does not add beauty and skin does not look healthy.


If you are struggling with acne, consider limiting your intake of dairy products. Dairy products are believed to come in contact with acne. However, the research does not show the exact results as to why, it may be due to hormonal or high glycemic load, which causes the blood sugar levels to rise, while also increasing insulin, which results in more fat being released into the skin. However, dairy products are high in calcium, so if you refuse it, be sure that you get the calcium from other products. For example, spinach, cabbage, white beans or soy.

Fresh fruit

Although eating fruit is healthy, too much of it does not contribute to good skin condition. Therefore, eating a limited amount of them can bring many benefits. Fruits such as oranges, strawberries or mangoes have a high vitamin C content. Vitamin C is essential for the formation of thick collagen fibers. It also acts as an antioxidant to protect the skin from UV rays and pollution. Due to its positive properties, many beauty products contain vitamin C, which helps maintain vitamin C in the skin in a stable way.

Green vegetables

The brighter the color of the vegetables, the more beneficial they are to the skin condition. Dark green leafy vegetables as well as red, orange and yellow vegetables contain B-caratines (a form of vitamin A), lycopene and lutein – all nutrients that help protect the skin from sun damage. And while most vegetables are best eaten raw, you will get more lycopene from roasted tomatoes.


Depending on the species, they are a rich source of omega-3s. A diet high in omega-3 fatty acids can improve skin condition, reduce dryness and flaking, and reduce sensitivity to sunlight.

Nuts and seeds

Both nuts and seeds can be a good source of Vitamin E, which when exposed to the skin helps protect cell membranes and promote healing. Nuts and seeds also contain minerals, selenium, zinc and copper, which protect cells from damage and promote healthy skin structure.

While you certainly won’t give up what you like, and we don’t even recommend it, we want to remind you to consume everything in moderation. All problems, including worsening of the skin and acne, start when we consume too much and something is missing from our body. Let’s take a look and love ourselves, all of which will allow you to enjoy beautiful and radiant skin.