What Foods to Eat for your Skin Type

Your diet plays an essential role in supporting the overall health of your skin. Whether you have dry, oily, combination or sensitive skin the foods you consume are an integral piece of your skincare puzzle.

So how do you feed your skin from within you ask? Let us first do a brief overview:

• Dry skin lacks sufficient moisture, so the goal is to consume foods that provide hydration, healthy fats, and essential vitamins.
• Oily skin produces excess sebum, so the focus is on foods that regulate oil production and reduce inflammation without drying out the skin.
• Combination skin is both oily and dry, so incorporating foods that balance oil production while maintaining hydration is key.
• Sensitive skin is prone to inflammation, so focus on anti-inflammatory foods that reduce redness and irritation.

By tailoring your diet to your skin type, you can improve skin balance, reduce issues like dryness or oiliness, and promote a healthy, glowing complexion.

“Diet primarily impacts the levels of varying hormones in the body, and hormones regulate many of the natural processes that occur within the body,” Michele Green, MD, a New York-based cosmetic dermatologist states. “This means the overall health and appearance of the skin are, inevitably, closely related to hormone fluctuations that are influenced by diet.”

There are certain foods that everybody from all skin types should be consuming to promote overall healthy skin. These would be AMPERNA®'s top five food recommendations for everybody’s diet.

Top 5 Foods for all Skin Types

• Fatty Fish - Salmon, sardines and mackerel are rich in omega-3 fatty acids which help maintain the skins lipid barrier, strengthen the skins natural barrier, support skin cell membranes, keep the skin hydrated and reduce inflammation. Omega 3 fatty acids also help regulate oil production, and balance hormones that can contribute to oily skin.
• Leafy Greens - Spinach, kale, rocket (arugula), and Swiss chard are packed with vitamins A, K and C which promote healthy skin cell turnover, regulate sebum production, and support the skins natural moisture levels. They contain antioxidants that fight inflammation and protect the skin from damage as well as help reduce redness and irritation for sensitive skin.
• Citrus Fruits and Watermelon - Orange, lemon and grapefruit are high in vitamin C which is a crucial nutrient in collagen production, maintaining skin hydration and elasticity.
  Watermelon has a high-water content and is rich in vitamin A, C and a powerful antioxidant called lycopene which helps reduce inflammation.
• Avocados - Loaded in vitamin E, C, healthy monounsaturated fats, and antioxidants avocados help keep the skins moisture barrier balanced and nourished without triggering excessive oil production.
• Nuts and Seeds - Almonds, walnuts, pumpkin seeds, flaxseeds, and chia seeds are an excellent source of zinc, essential omega-3 and omega-6 fatty acids and vitamin E which help combat dryness and protect the skin from oxidative stress.

General Tips for All Skin Types

• Hydration - Regardless of skin type, drinking plenty of water is essential for maintaining hydrated and healthy skin.
• Balanced Diet - A varied diet rich in fruits, vegetables, healthy fats, and lean proteins support overall skin health.
• Avoid High - Glycemic Foods, Sugar, and Processed Foods - Sugary and refined carbohydrates (white bread, pastries, sugary drinks) can spike insulin levels, increase oil production, cause inflammation, and exacerbate skin conditions, especially for acne prone and oily skin.
• Watch the spice - Spicy foods can trigger flare-ups, redness, and irritation in sensitive skin.
• Avoid or Limit Alcohol - Alcohol can dehydrate and inflame the skin, making it more sensitive.
• Caffeine - For some people, too much caffeine can cause redness and irritation.
• Dairy - Some individuals find that dairy products trigger sensitivity or flare-ups.

Here are the recommended foods to incorporate into your diet specifically per your skin type. These foods are not limited to only your skin type as they have great overall skin and health benefits for everybody. But these are AMPERNA®'s top picks to help you eat your way to healthier skin.

Foods to Eat if you Have Dry Skin

Eating certain nutrient-rich foods can help combat dry skin by supporting skin hydration, improving skin barrier function, and providing essential vitamins and minerals. Here are some of the best foods to include in your diet to help fight dryness with your diet:

• Cucumbers - Containing water, silica and vitamin C, cucumbers help hydrate the skin from within and boost skin elasticity and hydration.
• Carrots - Carrots are high in beta-carotene, which the body converts to vitamin A. This vitamin is essential for skin repair, reducing dryness, and promoting smoother skin texture.
• Eggs - Eggs are a good source of protein, which is essential for skin repair and regeneration. They also contain biotin, a B vitamin that is important for maintaining skin moisture.
• Olive Oil - Olive oil is rich in vitamin E, polyphenols, monounsaturated fats, and antioxidants that help hydrate the skin and protect against dryness. It also contains anti-inflammatory properties, which can reduce skin irritation.
• Coconut Oil - Rich in medium-chain triglycerides (MCTs) healthy fats and vitamin E, consuming coconut oil helps nourish and moisturize the skin from the inside - out by maintaining the skin's natural oil barrier.

Foods to Eat if you Have Oily Skin

For oily skin, the key is to focus on foods that help regulate oil production, reduce inflammation, and provide essential nutrients without clogging pores. Certain foods can also help balance hormones, which play a role in sebum production. Incorporating these foods into your diet can help reduce the likelihood of breakouts.

• Probiotic-rich Foods - Greek yoghurt, sauerkraut and kimchi are great sources of probiotics to help maintain a balanced gut microbiome. A healthy gut microbiome has a positive effect on your skin by reducing inflammation and helping control oil production.
• Whole Grains - Brown rice, oats and quinoa are high in fibre, zinc, and B vitamins, they are also low on the glycemic index meaning they will not cause a rapid blood sugar spike which can lead to excess oil production. Whole grains help regulate insulin levels and reduce sebum.
• Berries - Blueberries, strawberries and blackberries are rich in antioxidants and vitamin C which help fight free radicals that can cause inflammation in oily skin types.
• Lentils and Beans - Chickpeas, black beans and lentils are high in zinc which helps control sebum production and contain anti-inflammatory properties.
• Green Tea - Contains polyphenols and catechins, which have anti-inflammatory and antioxidant properties that can reduce sebum production and help manage oily skin.

Foods to Eat if you Have Combination Skin

For combination skin, some areas are oily (typically the T-zone: forehead, nose, chin) and others are drier (cheeks and outer areas). The goal is to eat a balanced diet that hydrates the skin without making it too oily, while also providing nutrients that help maintain overall skin health. By including the below foods in your diet, you can help balance the unique needs of combination skin, reduce oiliness in the T-zone, and hydrate the drier areas of your face:

• Tomatoes - Tomatoes are high in antioxidants, lycopene, and vitamin C, which help control oil production, reduce inflammation and protect the skin from sun damage. Tomatoes are ideal for combination skin as they help balance oily and dry skin.
• Coconut Water - Filled with electrolytes, potassium and vitamin C, coconut water is hydrating, balancing, and nourishing for combination skin.
• Pumpkin - Rich in zinc, antioxidants and vitamin A consuming pumpkin helps maintain skin hydration, regulate sebum production, and protect the skin from environmental stress.
• Water-Rich Vegetables - Celery, zucchini and lettuce provide hydration and are low in oils making them great for balancing moisture in combination skin.
• Sweet Potato - Sweet potatoes are high in vitamin C, fibre, and beta-carotene (vitamin A), which helps regulate oil production and improve skin cell turnover, benefiting both oily and dry areas. Vitamin A is crucial for skin cell turnover and keeping the skin healthy, reducing dryness and flakiness.

Foods to Eat if you Have Sensitive Skin

For sensitive skin, the goal is to eat foods that reduce inflammation, calm irritation, and strengthen the skin’s natural barrier. Certain foods can help soothe sensitivity and reduce flare-ups, redness, and irritation. Here are the best foods to eat for sensitive skin:

• Bone Broth - Rich in collagen, amino acids and gelatine, bone broth helps strengthen the skins natural barrier, promote skin repair and hydration as well as reduce sensitivities. Incorporating bone broth into your diet can help soothe sensitive skin, reduce inflammation, and support a healthy skin barrier.
• Aloe Vera Juice - Aloe vera has soothing and anti-inflammatory properties that help calm irritated or sensitive skin. Consuming aloe vera promotes skin hydration which is essential for sensitive skin types.
• Turmeric - Turmeric contains antioxidants and curcumin, a powerful anti-inflammatory compound that can help reduce redness and irritation in sensitive skin.
• Chamomile Tea - Rich in apigenin and antioxidant nutrients, chamomile is known for its calming properties and can help reduce redness, irritation, and inflammation in sensitive skin.
• Berries - High in antioxidants, vitamin C and fibre consuming berries help fight inflammation and reduce skin damage from environmental factors. They also promote skin elasticity and reduce excess oil production. Their anti-inflammatory properties also help calm the skin.