For those men (and nearly everyone else) who feel overwhelmed by the extensive 27-step skincare routines promoted by celebrities and beauty gurus, there’s no need to fret. A lifetime of lackluster skin isn’t your destiny. The reality is that what you ingest is just as crucial as the products you apply externally.
According to Leo Venus, a plant-based vlogger and fitness enthusiast, “The healthier my diet, the more radiant my skin becomes.” Although he incorporates aloe vera into his routine and avoids excessive sun exposure, he has learned that the connection between gut health and skin quality is paramount.
“Focus on consuming a variety of nutrient-rich foods that are beneficial to the human body, and since the skin is part of us, it too will thrive on the superior nutrition,” he emphasizes.
Continue reading to discover how to nourish your skin from the inside out.
Enhance your diet with skin-friendly foods
If you follow a plant-based diet, you’re already on the right path. Research has shown a potential link between dairy consumption and acne, particularly due to hormones present in milk. Eliminating dairy, especially skim milk, could significantly improve your skin. Additionally, increasing your intake of certain fruits and vegetables can elevate your skin’s radiance even further.
“I had a habit of munching on carrots thanks to my mother, who recommended them, and I later discovered that the rich vitamin A content is fantastic for skin health. I still eat carrots regularly,” shares Milain David, the creator of Eben Naturals, a skincare brand in Miami focused on products for diverse skin tones.
Other beneficial foods to consider? Incorporate vitamin C-rich options like sweet potatoes and citrus fruits, which support collagen production (crucial for a youthful appearance), as well as omega-3 fatty acid-rich foods like walnuts and flaxseeds, which help keep your skin hydrated.
Add probiotics to your regimen
As you fill your plate with sweet potatoes and walnuts, think about incorporating probiotics into your daily routine. “Probiotics are essential for maintaining a healthy balance of gut bacteria,” says Dr. Adarsh Vijay Mudgil, medical director of Mudgil Dermatology. “When our gut flora becomes imbalanced, it can lead to an inflammatory state that adversely affects the skin.”
Don’t overlook hydration
The commonly heard phrase “hydration, hydration, hydration” rings true because it genuinely contributes to skin health. “Proper hydration slows down the aging process by helping the skin maintain its elasticity and is vital for optimal cellular function,” Dr. Mudgil explains.
It’s necessary to drink ample water, but also ensure your skin receives moisture externally. David recommends applying vitamin E while showering and following it up with fresh aloe vera to provide an extra boost of hydration.
Strength training benefits
Once your pantry is filled with nutritious foods and your water supply is plentiful, it’s time to hit the gym. “Exercise significantly boosts blood circulation to the skin, allowing nutrients to reach our skin cells more efficiently,” Dr. Mudgil notes. Furthermore, research indicates that working out can alter the structure of your skin, giving it a younger appearance (especially if it hasn’t been damaged by the sun).
After a workout, indulge in a steam session, a practice David ardently endorses for both detoxification and relaxation.
Sea buckthorn oil
This oil, rich in omega-7, can be applied topically or consumed. Sea buckthorn is loaded with vitamin E, lycopene, and beta-carotene, contributing to skin hydration, elasticity, and renewal. It might also offer protection against UV exposure, making it especially valuable in warmer months—though it should not replace traditional sun protection methods.
Astaxanthin
Though astaxanthin may not be as widely recognized as other carotenoids, it boasts considerable antioxidant properties that can improve the appearance of wrinkles, age spots, skin moisture, and overall texture. A particular study focused on men revealed that supplementation enhanced skin elasticity, moisture retention, and the appearance of crow’s feet.
Vitamins C and D
While soaking up sunshine is a common way to acquire vitamin D, you can also take it as a supplement to support optimal cell function without exposing your skin to potential damage. For maintaining youthful skin, vitamin C supplements aid in collagen production, which contributes to firmness and brightness.
Plant-based collagen support
Don’t worry if you’re not a meat eater—plant-based collagen enhancers are available. These contain essential ingredients like amino acids, silica, biotin, and vitamin C, which collectively keep your skin looking youthful and vibrant.
