This is something I’ve only touched on in the past—but I think it’s worth a little more discussion– how foods can improve the appearance of our skin. I feel like it’s a little bit of a controversial topic because: 1) the research behind it isn’t terribly strong; 2) the results can be extremely subjective in interpretation and; 3) the most recent nutrition studies seem to indicate that there may be epigenetic explanations behind the way that our bodies interact with different foods (meaning that genetics may play a role in determining if one food is good for person A and at the same time is bad for person B).
Despite this, I have experimented a lot with foods and found that there are some fruits and vegetables that noticeably (to me) improve the appearance of my skin, whether it is a change in texture or by giving a more even skin tone.
Carrots, Beta-carotene converted to Vitamin A
The first food is the carrot. Carrots are chock-full of beta-carotene that the body converts to vitamin A; retinoids and retinol topical skincare treatments are vitamin A based. If you’re familiar with Accutane, then you likely know that it is an oral treatment that is also vitamin A based. I’m sure you get the picture. Vitamin A plays an incredibly important role in the condition of our skin. I have some of my best luck with retinoids when it comes to combatting acne so I’ve definitely tried upping my carrot game in hopes it would have positive effects.
While I don’t know that the extra carrots affected my acne, I do know that increasing my carrot intake did affect the appearance of my skin. My complexion had an extra glow to it and my skin tone was more even. Despite still having active blemishes, I received compliments on my skin from strangers. My skin just looked healthier. I honestly have a hard time eating enough carrots to keep this up all of the time but I admit to relying on it when my skin is congested.
I personally love rainbow carrots; they are usually my first stop a farmers market. So, here is little bit about different color carrots:
- Orange: Beta and alpha carotene pigment. This promotes vitamin A production by the body.
- Purple: Anthocyanin, beta and alpha carotene pigment. Purple carrots typically have an orange core, and their pigment-related nutrients may provide additional vitamin A and prevent heart disease.
- Red: Lycopene and beta-carotene pigment. Lycopene is the same red pigment that gives tomatoes their deep color and is linked to a lower risk of certain cancers, such as prostate cancer.
- Yellow: Xanthophykks and lutein. Both are linked to cancer prevention and better eye health.
- White: The nutrients don’t come from the pigment but from the fiber, which promotes healthy digestion.
(www.time.com)
Warm Lemon Water, Vitamin C
This one is extremely popular and it took me a while but I have finally begun to skip coffee in the mornings and have 2-3 cups of warm lemon water instead (I’m afraid to tell my dentist about this, however …let’s see if he notices!). Lemons contain vitamin C, another ingredient that is supposed to positively affect the skin. From what I’ve read, studies do link vitamin C, both in topical and oral forms, to improvements in photodamage as well as increased collagen production (OSU, Micronutrient Information Center).
For me, I have noticed that the lemon water seems to help with something I didn’t expect—I am the type of person who has a very hard time with post-inflammatory hyperpigmentation. A single, deep blemish can leave a spot on my skin that takes more than twelve months to completely fade. While topical retinoids and over-the-counter chemical peels quicken this process, I have found that since drinking lemon water—the process is even faster. I am surprised at such a result since I’m not applying lemon juice topically. I pour water that is warm enough to steam over a slice of lemon and then drink it, that’s it.
Apples, Malic Acid
An ingredient that was once a staple of my topical skincare routine (M2 Skin Refinish Serum) and that I still hold in high esteem is malic acid. While I have moved on from using it in my daily skincare routine, my love of malic acid is something that still influences me. Now, instead of applying malic acid to my face, I eat a lot more apples.
The one thing that I’ve noticed that apples help me with isn’t just related to my complexion. Aside from adult acne flares, I’ve also struggled with psoriasis and contact-dermatitis for most of my life. The three things that these conditions seem to have in common is inflammation and the only thing I’ve ever eaten and had a detectable difference in skin-related inflammation are apples.
I tried eating more apples as a last-ditch cure for a nagging case of contact-dermatitis that cropped up and it actually seemed to work within a few days. I’ve tried it a number of times when dealing with different types of skin inflammation and while it isn’t by any means an instant cure—it’s treated me pretty well.
