Nourish Your Skin, One Bite at a Time

If you are what you eat, then your skin speaks volumes about how nourishing — or nutrient-deficient— your diet is. “The skin can be a window to underlying disease and nutritional deficiencies,” says MaryBeth Parisi, MD, a board-certified dermatologist at Schweiger Dermatology Group in Middletown, NY, “but it can also become more radiant with a well-balanced diet filled with vitamins, antioxidants and healthy fats.”

If Your Skin Could Talk

Our skin serves as an indicator of overall health. It also reacts poorly to a nutrient-deficient diet, causing several skin problems, including acne, wrinkles and inflammation. In her practice, Dr. Parisi finds skin conditions can sometimes provide clues to underlying vitamin deficiencies. Here are common skin conditions and what they might suggest about your health:

• Dry skin: Common in the winter but also could indicate a deficiency of fatty acids, vitamins A and E, or zinc.
• Pale skin: Can be associated with anemia due to lack of iron, folate or vitamin B12.
• Excess bruising or bleeding: May show a vitamin K or C deficiency.
• Bumpy skin on the back of the arms: Also known as follicular hyperkeratosis, can be due to deficiencies in vitamins A or C.
• Itchy, red patches: Eczema-like rashes can come from a lack of essential fatty acids, zinc or niacin.
• Dark or hyperpigmented patches: Also known as pellagra, may be due to a lack of niacin.
• Cracking at the corners of the mouth: Known as angular cheilitis, may show a lack of B vitamins, especially riboflavin, or iron.
• Delay in wound healing: Can indicate a deficiency of protein, vitamin C and zinc.
• Redness and scaling of the scalp: Known as seborrheic dermatitis, can occasionally be a sign of deficiencies in vitamin B6, biotin and zinc.

The Skin-Diet Connection

Proper nutrition is a powerful tool. “On our quest to achieve radiant skin, diet can be extremely important,” notes Dr. Parisi. It supports skin repair, hydration and elasticity, all of which help keep the signs of aging from accelerating. “Start with a diet filled with a variety of fruits and vegetables filled with antioxidants that will protect and help achieve vibrant skin,” she advises.

Her other dietary tips for nurturing your skin include:

• Consume five servings of a “rainbow” of fruits and vegetables daily.
• Add omega-3 fatty acids — such as salmon, flaxseed, chia seeds and walnuts — to reduce inflammation.
• Eat healthy fats from nuts, avocados and seeds to help maintain your skin barrier.
• Maintain adequate hydration to keep skin well moisturized and plump.

Conversely, there are foods that Dr. Parisi discourages consuming whenever possible. “Avoid sugar and processed foods, which will cause inflammation in our skin, as well as accelerate aging leading to more wrinkles,” she says. “In addition, if you’re prone to acne or other skin conditions, a high intake of dairy can also lead to more inflammation.”

Know Your ABCs

Numerous vitamins are lauded for their skin-nourishing properties. Add a variety of these foods to your diet, and your skin will thank you.

Vitamin A

Upside: Supports skin repair and anti-aging
What to Eat: Leafy greens, carrots, sweet potatoes, sweet peppers, dried apricots, peas, broccoli, squash and cantaloupe

Vitamin Bs

Upside: Nourishes and hydrates skin, especially biotin and B3
What to Eat: Whole grains, eggs, nuts, dairy, bananas and legumes

Vitamin C

Upside: Brightens skin and boosts collagen
What to Eat: Citrus fruits (oranges, grapefruit), tomatoes, berries, bell peppers and kiwifruit

Vitamin D

Upside: Encourages skin cell growth and repair
What to Eat: Fatty fish (salmon and tuna), egg yolks, mushrooms and fortified dairy products.

Vitamin E

Upside: Hydrates and protects against UV damage
What to Eat: Almonds, sunflower seeds, spinach, avocados and olive oil

Vitamin K

Upside: Reduces dark circles and speeds healing
What to Eat: Leafy greens (kale and spinach), broccoli, cabbage and Brussels sprouts

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Nutrition and Your Skin at Schweiger Dermatology Group

A balanced diet is vital to support healthy, radiant skin. Our dermatology providers may ask about your eating habits and discuss best practices to ensure your skin is getting the nutrients it needs.

To make an appointment, call or text (844) DERM-DOC / (844) 337-6362 or book your appointment online.