A vegetable based diet, the key to looking after the skin, from the inside too

For years, we have been aware of the damage that prolonged exposure to ultraviolet rays can cause to our skin. The skin is the organ that protects us from many external factors and should be properly shielded: apply sunscreen all year round, wear hats, sunglasses...

Looking after our skin can help us to delay natural ageing, but, did you know that looking after it from both the inside and outside is equally important? It’s time to pay attention to diet.

Preventing the sun’s negative effects

According to an article published recently by the scientific magazine ‘Journal of the Academy of Nutrition and Dietetics’, a plant-based diet is fundamental in order to nourish our skin. This research has correlated the consumption of vegetables, fruit and pulses with less skin damage after exposure to the sun.

Just as this prestigious publication has realised, foods of plant origin are rich in polyphenols, carotenoids and vitamins, elements that help with the antioxidant defence of the skin and prevent premature ageing. Their consumption, within a balanced diet, helps to prevent, mitigate and repair the sun’s negative effects.

What to eat to treat the skin as it deserves and prepare it for the arrival of the hot weather:

• Fruit and vegetables of all colours

Tomatoes, watermelon, papaya... Contain lycopene, a red coloured organic pigment with antioxidant properties. In addition to providing protection against attacks from free radicals, they reduce cases of lung and prostate cancer and prevent macular degeneration.

Likewise, orange coloured vegetables have a dual function: they protect from the sun and repair the skin. Pumpkin, peach, carrot, mango... stimulate the creation of melanin, the component responsible for the skin’s colouring.

Green leaf vegetables like chard, spinach and broccoli are also beneficial for the skin, while also providing fibre and favouring the elimination of toxins.

• Vitamin C

Vitamin C is an essential ingredient of many cosmetics products thanks to its ability to light up the face and reduce blemishes. Despite the reputation of citrus fruits, broccoli, cauliflower, peppers and kiwi are some of the foods with the highest vitamin C content to nourish the skin with this source of health.

• Nuts and pulses

Both provide nutrients that are not found in foods of animal origin. Consuming almonds is particularly effective, eating them has been related to a reduction in the intensity of facial pigmentation. Soy is another good food, especially for women that have gone through the menopause.

• Coffee, tea and cocoa

These three drinks contain polyphenols, which provide elasticity to the skin. Good news: the same results are achieved with “decaffeinated” versions of coffee and tea. Ground coffee beans are also an excellent exfoliant, since they act as an anti-inflammatory and stimulate blood circulation.

And also... Fish 

Fish rich in Omega 3 like salmon, swordfish, anchovies and sardines help to prevent skin cancer.

In addition, they are a strong source of Vitamin D, known as the “sun vitamin”, the role of which is to absorb calcium and phosphor.

Which foods to avoid?

Ultra-processed products, with too much salt, additives and refined flours favour the aggression of free radicals, inflame and damage the skin and don’t provide the necessary nutrients to keep it hydrated and protected. We recommend removing them from dietary routines and only eating them occasionally.