It is well known that nutrition influences multiple body systems, including the gastrointestinal tract, cardiovascular system, and endocrine system. However, despite the popularity of collagen supplements, in clinical practice, nutrition is sometimes overlooked as a factor in skin health. It is also uncommon for patients to inquire about this connection, much less understand the impact their overall diet can have on skin health.

The Nutrition and Skin Health Connection

A growing body of research supports the conclusion that plant-based or plant-focused diets provide plenty of nutrients (including antioxidants and phytochemicals) to help with overall health and potentially slow the aging of our bodies, including our skin.

However, a plant-predominant diet can help more than just the appearance of fine lines and wrinkles; it also addresses the dark spots and even the “support structure,” aka collagen. Nutrient-rich foods can contribute to healthy skin.1,2,3

Practical Tips for Patients

When counseling patients on enhancing their skin health through nutrition, share the following five tips:

1. Hydration: Properly hydrate for overall health and to help maintain skin moisture and minimize dryness. Make sure to hydrate appropriately – enough, but not too much, usually best assessed with urine color (light vs. dark) instead of ounces.
2. Colorful Fruits and Vegetables: Consume a variety of fruits and vegetables (including white and brown) to support skin health. Colorful fruits and vegetables provide antioxidants, vitamins, and minerals, including vitamin C which is critical for collagen production and zinc to help with wound healing.
3. Healthy Fats: Incorporate sources of unsaturated fats, including omega-3 fatty acids like salmon, flax seeds, and walnuts, to help keep the skin in good condition and minimize inflammation.
4. Protein Foods: Expand protein foods for all meals beyond meat, poultry, eggs, and fish to also include plant sources of protein such as tofu, nuts, seeds, and legumes. Proteins are the building blocks for skin and collagen and contribute to helping with the continuous turnover of skin cells.
5. Minimize Added Sugar and Solid Fats: Added sugars and solid fats can increase inflammation and may accelerate aging in the body, affecting skin health, especially if consumed in excess.

   One-Day Sample Meal Plan for Healthy Skin

   To make these recommendations more actionable, consider this sample meal plan that aligns with the principles of promoting skin health:

   • Breakfast: Smoothie made with greek yogurt, soymilk, frozen berries, and chia seeds.
   • Lunch: Whole grain toast with avocado, tempeh, and tomato, and apple with soy nut butter.
   • Snack: Roasted edamame and baby carrots.
   • Dinner: Baked or grilled salmon or extra firm tofu (with seasoning), steamed broccoli with red bell peppers, and brown rice.

When talking to patients about optimal skin health and minimizing the signs of aging, encourage healthier eating, which also positively affects their overall health as an added benefit. Incorporating a variety of foods from all food groups can help patients make sustainable changes for healthy skin.