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What is the best way to get beautiful skin? Most people would immediately think about their favorite lotions and serums or the importance of SPF and other sun-protective gear. While your skincare regimen should absolutely include sunscreen, moisturizers, and other beneficial products, many people neglect the power of nutrition. At AYA Medical Spa, we educate our clients on the role that a healthy diet can play in their journey to healthy skin. That’s why we take a “better together” approach, recommending a balanced, vitamin-rich diet with skincare products and treatments that amplify each other’s benefits. After all, healthy and radiant skin starts from the inside.

The Science Behind Healthy Skin

The skin is the largest organ of the body and plays many vital roles. Your skin protects the rest of the body from harm by shielding it from bacteria. It also acts as an early warning system for allergies, regulates body temperature, holds in moisture, and is a vital sensory system. As you’d imagine, with all of these important jobs, it is very important to nourish your skin with macro and micro-nutrient-dense foods and a good dose of hydration. 

When professional-grade skincare solutions are paired with a healthy diet that contains nutrients to support skin health, patients can enjoy beautiful results for years to come. 

One major key player in healthy skin is collagen – a bio-available protein that has become a hot topic and staple ingredient in many popular beauty products. Collagen helps the skin stay firm and youthful looking by strengthening the skin and giving it its elasticity. Collagen also promotes flexible joints and strong muscles to help people look and feel younger and healthier overall. A balanced skin care diet will include food or supplements that provide collagen and help the body produce collagen more readily, and when paired with regular treatments like microneedling and lasers that help stimulate the body’s natural production of collagen, it can produce beautiful and lasting results

Other Important Nutrients for Radiant Skin
Some of the most important nutrients for the skin include essential fatty acids, zinc, and Vitamins A, B, C, and E, which can be found in balanced dietsConsuming a variety of fruits, vegetables, and protein sources is the best way to ensure you are getting healthy amounts of each of these nutrients to support a healthy brain, body and, of course, skin. Let’s take a look at a few of the most important vitamins for your skin – the A, B, and C’s!

Vitamin A supports collagen and keratin production. Keratin is another protein that protects the outer layer of the skin, also called the epidermis. Foods rich in zinc work with Vitamin A to improve absorption and encourage faster skin healing. Foods rich in Vitamin A include eggs, fish, sweet potato, and kale. 

B vitamins enable cell turnover to ensure the skin continues to shed and replace itself correctly. B vitamins like B2, B12, and pantothenic acid can be found in many healthy protein sources and leafy greens. Along with a healthy diet rich in vitamins A and B, topical skincare products like retinol and retinoids support healthy cell turnover, improving the appearance of skin concerns like acne, fine lines, and wrinkles.  

Vitamin C provides antioxidants to fight free radicals that can cause wrinkles and other skin damage. Antioxidants assist in collagen production and protect the skin from pollution and the sun’s UV rays. Many citrus fruits are rich in Vitamin C and can help you reach your daily recommended value for optimal nutrition. You can also fortify your skin with topical Vitamin C creams and serums to help protect and repair skin from sun exposure. Different skin types can tolerate certain Vitamin C products better than others, so we encourage you to speak with one of our expert aestheticians to find the best product for you.


Healthy Foods for Beautiful Skin

In summary, a healthy diet should include an array of natural, nutrient-dense. There are many healthy options, but some are especially important to include, such as:

Fatty Fish: Fish like salmon and mackerel contain high amounts of Omega-3 fatty acids and Vitamin E. Consumed once or twice a week, fatty fish can help fight inflammation that causes skin redness and acne.

Avocado: Avocados contain Vitamins E and C. Incorporating avocado into your daily diet will provide an abundance of skin-protecting antioxidants and healthy fats to keep your skin glowing. Vitamin C also helps the body absorb more of the Vitamin E. Add avocados to a salad or use them as a topper on toast or burgers.

Walnuts: Many nuts, like walnuts, offer health benefits. Rich in Omega-3 fatty acids and zinc, walnuts help the skin stay healthy, heal faster, and have less inflammation. Try them as a snack or add to yogurt, oatmeal, salads, or stir-fry for a delicious crunch

Schedule a Consultation 

Improving the skin is possible at any age. Schedule a consultation with one of our skincare experts to learn more about your skin needs. We will help you develop a personalized skincare treatment plan with a nutritional approach and effective topical treatments. These methods can help you achieve the beautiful, healthy, and radiant skin you desire.