How to Hydrate Your Skin from Within
Most of us know how to do our best to achieve hydrated skin using ultra-hydrating skincare products, moisturizing on the surface, from the outside in. Something we often seem to forget about however, is keeping our skin hydrated from the inside out.
What you eat impacts your skin’s health and how hydrated it is more than you may realize. Your skin absorbs nutrients from your diet just as any other part of your body does. With this in mind, it is important to ensure that what you are eating is healthy for your skin, with key vitamins and nutrients that help to keep your skin hydrated and glowing.
Nutrients for Your Skin
So what type of nutrients does your skin need, exactly? The first one we will cover in this blog is: essential fatty acids. You may have heard of them also referred to as omega fatty acids. Essential fatty acids (EFAs) are exactly that - essential! They are not produced by the body and so they need to be consumed through your diet. EFAs contribute to healthy cell membranes and play an important role in the production of the skin’s natural oil, which provides protection from environmental aggressors and keeps the skin looking plumper and more hydrated. Studies have shown that a lack of EFAs in your diet can lead to dehydrated skin with decreased function, which in turn leads to skin inflammation that manifests itself through flakiness, roughness and general dryness.
Next up for healthy skin is, of course, vitamins. Vitamins are micronutrients that are not naturally produced by the body (for the most part!) and so, like essential fatty acids, also have to be consumed through one's diet to sufficiently help the body’s regular functions. A few vitamins that are particularly helpful for good skin health are vitamin C and E. Vitamin C is an antioxidant, which means it helps to fight off free radicals from the environment that get in contact with the skin. Not only that, but it also helps with skin brightening and hydration. Vitamin E, another great vitamin for the skin, is also an antioxidant which helps to protect the skin. In particular, it helps to protect the skin from the effects of sun damage on the skin, such as dry skin and pigmentation.
Last but not least is water. It may seem obvious, but consuming enough water is essential for keeping your skin sufficiently hydrated. And yes, you can consume water through food as well! Actually 20% of the water we consume comes from food. The water that you consume through your diet also has an effect on the hydration levels in your skin. It can help with skin elasticity, reducing wrinkles, and keeping the skin clear by flushing out toxins.
6 Foods To Hydrate Your Skin
So what exactly should you be eating to make sure your skin is getting as much of the nutrients it needs as possible? Below we will cover 6 different foods you can include in your diet to keep your skin hydrated from the inside out.
1. Salmon
Salmon is a fantastic source of essential fatty acids. A 100g serving of salmon has 2.3 grams of omega-3 fatty acids. To put this into perspective, the general daily recommended dose of fatty acids is 250-1000mg a day. Getting some salmon in already gets you above and beyond your daily amount of fatty acids!
2. Walnuts
Walnuts are another great source of essential fatty acids. They have both omega-3 as well as omega-6 fatty acids. A 30g serving of walnuts alone provides 2.6 grams of omega-3 fatty acids. If you’re not a fan of salmon, try having a handful of walnuts as a snack to get in your daily dose of fatty acids. Not to mention walnuts also contain Vitamin E. This brings us onto our next food!
3. Almonds
If it’s vitamin E you’re after, then almonds are your best answer. A 30g serving of almonds already provides 7mg of vitamin E, which is 50% of the daily recommended amount. The high amount of Vitamin E in almonds makes it a great antioxidant, meaning it fights off the damaging effects of free radicals.
4. Oranges
Probably the most well known source of vitamin C is of course, oranges. One medium orange already contains 70mg of vitamin C, which is more than 70% of the daily recommended amount! Have an orange as a quick and easy snack and you’re already a step closer to healthier skin.
5. Watermelon
Remember to eat your water! Watermelons, like the name implies, are actually 92% water. Not only that, but watermelons are also full of a number of vitamins such as vitamin A and vitamin C, as well as antioxidants and amino acids.
6. Cucumber
Another food that’s very high in water content is cucumbers. Cucumbers are actually even higher in water content than watermelons, at 96% water. In fact, they have the highest water content of any food. Like watermelons they also contain vitamins, specifically vitamin C and vitamin K.
Hopefully this quick list gives you an idea of what kinds of foods you can include in your diet to keep your skin healthy and hydrated. And conveniently, all of these foods can be included in a refreshing and nutrient dense salad.
Of course it is important to remember that there are certain things to avoid for healthy skin too. For example a diet high in sugary foods or trans fats can lead to dry, inflamed skin. High consumption of alcohol is also detrimental to skin health, aging the skin and reducing the skin’s hydration. Remember to try to have a balanced diet that includes essential nutrients and vitamins as well as plenty of water. Your skin will thank you!
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