Food: How Does It Affect Our Skin?


How does food affect the skin?  What we eat affects our appearance. From our morning intakes to our midnight snacks, and from a small amount to bigger bites —yes, food affects us.  Maybe you may not know how these foods affect your complexion in any way, or what these foods can be.  Here is a simple infographic to give you the good and the bad:

How Foods Affect the Skin

Our favourite time of the day is eating time. But do you know that what goes into our stomach can have an impact on our skin?  Whatever we eat affects our skin. Have you ever wondered how the food that you eat can make your skin look good?  So it’s very important to know what foods bring harm and which of them can be good for your skin.

Foods That Harm the Skin

Here’s some food examples that can be harmful to our skin.

Fatty Protein

Love to eat meat? Well, large amounts of fatty protein such as red meat, mini pizzas, cheese cubes and etc., can make your skin look dull, puffy and you may even have dark circles under the eyes.


Caffeinated drinks can make you dehydrated and this can make your skin more prone to wrinkles and sagging.  Also, caffeine increases the production of the stress hormone called cortisol. Elevated cortisol levels often cause acne breakouts.

Salty Foods

Most processed foods or junk foods have numerous chemicals and additives that produce free radicals. This can cause inflammation and premature aging.  Also, chips, pretzels and popcorn contain salt that can result to puffy skin because it makes your skin hold more water.

Baked Goods, Candy and Soda

The refined sugar found in most candies, cakes, cookies and non-diet sodas causes insulin levels to increase and make an upsurge of inflammation all throughout the body. This inflammation causes a breakdown in elastin and collagen, which are the fibres that offer the skin its strength and elasticity.

Sugar is also known to attach itself to proteins in the body and generates a harmful by-product known as “advanced glycation end product” which further leads to breakouts, sagging skin and a washed-out look.


I know we all love dairy products. But do you know that dairy products, in all forms, (sweet for ice cream or savory form like on cheese and sour cream) can do harm to your skin? It amps up blood levels of androgen, and this leads to increased breakouts and excess oil production.


Foods That Are Good For the Skin


We all know that water makes our skin hydrated. Being hydrated makes us less wrinkled and plumper. Also, when we fill our body with water, we fight off sugar from the sodas and juice we take. When your blood sugar levels elevate, sugars attach itself to proteins in collagen and generate compounds that leads to sagging and wrinkled skin.

Olive Oil

Studies show that a higher consumption of olive oil (2 teaspoons a day or more than 8.4 grams) has a 31% fewer signs of aging than those who ate less than 3.8 grams or about 1 teaspoon. This is because about 75% of the olive oil fat is monounsaturated fatty acids, which plays a part in the youth boost. The antioxidant polyphenols also found in olive oil can extinguish damaging free radicals.


Tomatoes are good source of Vitamin C and have all of the major carotenoids, as well as lycopene. Because it has all of the major carotenoids, it is a great food for maintaining a healthy skin. But these tomatoes need fat to be absorbed. Be sure to pair it for instance with olive oil or cheese.

According to a study, those who daily eat 5 tablespoons of tomato paste, along with just about a tablespoon of olive oil for 12 weeks, have 33% more protection from sunburn than those who just took olive oil.

Dark Chocolate

Who doesn’t love chocolates? Well, this sweet treat helps reduce the roughness of the skin, hydrates it and provides sun protection. This is because of flavanols, which are the antioxidants found in dark chocolate.

Studies show that women who take a high flavanol cocoa powder drink every day for 12 weeks experienced less scaliness and skin roughness. They consumed about 3.5 ounces of dark chocolate. But some suggest that an ounce or 150 calories is enough to have good skin benefits that can help you avoid gaining weight.

Green Tea

According to a study, those who consume a beverage that contains green tea polyphenols daily for 12 weeks had more elastic and smooth skin and had lesser sun damage. Green tea has catechins, an antioxidant with anticancer and anti-inflammatory properties.

Research has discovered that drinking two cups of green tea a day not only helps avoid skin cancer but might also protect us from sun damage.


A study shows that people who daily take 40mg of aglycone (isoflavone found in the soy), had lesser fine lines and enhanced skin elasticity within 12 weeks. This isoflavone can help stop collagen from breaking down, which this leads to lines and sagging. You will also find about 40mg of isoflavone in 1 ounce of dry roasted soybeans, in 3 ounces of tempeh, or in 6 ounces of tofu.


Cooked pumpkin is one of the main sources of beta-carotene. Our body converts beta-carotene to vitamin A. According to a study, a half cup of cooked pumpkin is filled nearly with 400% of your daily value for A, which is necessary for the growth of skin cells. This leads to a smooth, soft and wrinkle-free skin.

Why empty your wallet for some expensive chemical products when you can keep your skin radiant and healthy by eating foods that are good for your skin?

Remember, it’s significant to know what foods you are going to eat less and what you should consume. It’s not being picky, it’s about being healthy.

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