We Are What We Eat
Studies show our diet can have a major impact on our health and the appearance and condition of our skin. Obviously, fast food, sugary snacks, caffeine, and alcohol are bad for you but there are also healthy foods that can cause our skin to become more sensitive and accelerate premature aging leading to the development of fine lines and wrinkles. For a glowing, youthful complexion, it’s best to limit (or avoid) these foods which could be damaging your skin and putting you at risk of serious health issues.
1. Citrus Fruits
Oranges, lemon, lime, mandarin, grapefruit, and citron are rich in vitamin C which supports a healthy heart, but they are also highly acidic which can negatively impact your kidneys and cause bone and muscle deterioration. Eating high quantities of citrus fruits can also make the skin more sensitive to sun damage which increases your risk of premature aging and sun cancer. Eat them in moderation and always use sunscreen to protect your skin from UV damage.
2. Red Meat
It might be a good source of protein and iron but evidence supports a link between eating red meat and colorectal, pancreatic, and prostate cancer—red meat contains a molecular component of hemoglobin which can produce carcinogenic [cancer-causing] chemicals in the body. Red meat also contains carnitine, a compound that can harden the blood vessel walls, reducing blood flow to the skin and triggering premature aging. Recommendations from the World Cancer Research Fund (WCRF), advise reducing red meat consumption to three small portions per week and always choosing lean cuts.
3. Tomatoes
Tomatoes are acidic and can irritate the skin and cause allergic reactions, rashes, hives, or eczema. They also contain lycopene, a powerful antioxidant that protects skin cells from damage but excessive consumption can increase photosensitivity making the skin more susceptible to sun damage. Limit consumption and always wear SPF.
4. Fried Foods
Fried foods like French fries, doughnuts, fried chicken, and onion rings have a high glycemic index (GI) which spikes blood sugar levels and increases the skin’s production of oil (sebum) clogging pores and leading to breakouts and acne. Deep-frying foods in vegetable and canola oil also means you’re consuming trans fats which contain harmful omega-6 fatty acids and free radicals that can clog arteries and reduce blood flow to the skin speeding up wrinkles and premature aging. It’s better to bake, grill, or steam your food.
5. Spinach
Spinach is bursting with nutrients, but they are also high in oxalates, a natural compound that can bind to calcium, magnesium, iron, copper and zinc preventing these minerals from being absorbed in the digestion draft. This can lead to kidney stones, and gout and stress the body’s detoxification systems which directly impacts the health of the skin. Eat in moderation and drink plenty of water to flush out oxalates.
6. Spicy Foods
Spicy foods can trigger skin sensitivity and inflammation causing breakouts, redness, rosacea flare-ups, and even broken capillaries. Compounds like capsaicin give chili peppers, hot sauces, and paprika heat and also stimulate the skin’s sensory receptors causing redness and triggering inflammation which accelerates the aging process and aggravates acne symptoms.
7. Avocado
Avocados might be rich in nutrients, vitamins, antioxidants, and healthy fats which have skin-boosting benefits. They are also high in calories and carbohydrates like polyols or sorbitol, so eating too many can lead to weight gain, skin issues from stretched skin and poor gut health, as avocados cause bloating, diarrhea and pain for those that have IBS or sensitive stomachs.
8. Ice Cream and Dairy
Ice cream is high in sugar and dairy and both are enemies to the skin. Eating too much sugar can cause glycation, a process where sugar molecules attach to collagen, harming its natural production and deteriorating its strength resulting in fine lines and wrinkles. Meanwhile, dairy products contain hormones and androgens which can trigger the release of insulin-like growth factor (IGF-1) and stimulate the skin’s cells to produce more oil leading to inflammation, a breakdown in collagen, and triggering skin conditions like rosacea and acne.
9. Processed Meats
Processed meats like ham, bacon, sausages, and deli are high in fat and salt and contain a nasty cocktail of chemical preservatives like nitrates and nitrites and artificial, additatives. These can damage the skin’s structure, breakdown collagen, and cause inflammation which can make rosacea and acne worse. More alarmingly processed meats have been linked to an increased risk of cancer, heart disease, and diabetes.
10. Soy Foods
Soy, which can be found in tofu, soy milk, sprouts, and edamame is low in salt and a great source of protein and B vitamins but also contains phytoestrogens. These can disrupt the body’s hormones and throw them out of balance causing breakouts, skin irritation, and an acceleration of aging. Eat soy foods in moderation and choose organic, non-GMO sources.
11. Sugar and Sweet Treats
Sugar can cause inflammation in the body disrupting gut health and dehydrating and damaging the skin. Common offenders that are high in sugar and artificial flavors and could be speeding up premature aging include energy drinks, candy, artificial sweeter, sodas and fast food.
12. Carrots
Carrots are high in beta-carotene, which the body converts to vitamin A so they are generally healthy for the skin and also have anti-aging properties. Beware however as eating too many can lead to carotenemia which can cause the skin to take on a yellowish hue. Everything in moderation.
13. Bad Carbs and Unhealthy Fats
There are good and bad carbs and it’s important to know the difference. Whole grains contain healthy carbs, but refined carbohydrates which are found in white bread, pasta, and pastries can spike blood sugar levels leading to glycation and speeding up skin aging. As for unhealthy fats, which cause inflammation, weight gain, dehydration, and a loss of skin elasticity you will find these in butter and margarine, chips and crackers, and condiments like Ketchup, mayonnaise and salad dressings.