Eating a diet that is abundant in collagen, omega-3, fiber, and minerals, such as salmon, bell peppers, and oranges, can aid in reducing inflammation, boosting moisture, and promoting natural skin health and radiance.
Skin inflammation can cause harm to skin cells, resulting in issues like acne, freckles, and premature aging. It also hinders the skin's ability to generate collagen and other essential structural components, causing the epidermis to thin.
Dr. Do Xuan Hoa, a physician at Tam Anh General Hospital in Ho Chi Minh City, notes that these five diet plans, which include anti-inflammatory foods, are beneficial for maintaining a bright and healthy complexion.
1. The Mediterranean diet
This Mediterranean diet, rich in vegetables, fruits, fish, whole grains, and olive oil, helps decrease inflammation and shield the skin from environmental stressors. It also provides antioxidants, omega-3 fatty acids, and fiber, supporting a healthy balance of gut bacteria.
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A picture of a salmon slice paired with an orange slice. |
2. A collagen-rich diet
These foods enhance skin elasticity, and help prevent inflammation and damage.
3. A diet rich in omega-3 fatty acids has been shown to have a number of potential benefits for overall health and well-being, including reducing inflammation and supporting heart health.
A diet rich in omega-3 fatty acids includes foods such as salmon, mackerel, chia seeds, flaxseeds, and walnuts, which help to keep the skin hydrated and shield it from the negative effects of the environment. This promotes anti-inflammation and maintains healthy, well-cared-for skin.
4. A diet rich in both soluble and insoluble fiber
Prebiotics in whole grains, fruits, and vegetables, which are found in foods such as garlic, onions, and bananas, support digestion, promote a balance of gut bacteria, and improve skin condition, resulting in smoother and brighter skin.
5. A diet rich in foods that are high in water content
Consuming water-rich foods like cucumbers, watermelons, celery, and lettuce helps to boost the skin's natural moisture from the inside out.
To keep your skin healthy and reduce inflammation, Dr. Hoa recommends limiting your consumption of refined sugars, saturated fats, and processed foods, which can cause inflammation, slow down skin renewal, and increase the risk of acne and premature aging.
The lack of hydration can lead to dehydration and hinder the skin's ability to recover.
Natural extracts such as collagen peptide, cherry blossom extract, P. leucotomos (a fern from South America), and pomegranate from the Mediterranean are effective in stimulating collagen production. Other natural extracts like lychee extract, white peony, lime, and L-Glutathione help prevent the breakdown of collagen and elastin, keeping the skin healthy and smooth.