According to the Journal of Clinical and Aesthetic Dermatology, there is a significant association between diet and dermatological diseases. Diet can be used to prevent skin conditions such as cancer and aging. Additionally, diet can be recommended as therapy for skin problems. This shows that whatever you eat has a big impact on the health of your skin. Below are 4 key nutrition practices that can help in keeping your skin healthy and glowing.

Water benefits the skin in three key ways. First of all, drinking enough water boosts the blood flow to the skin. Water also helps to eliminate toxins from the body, which can be a cause of skin breakouts. Lastly, water combats dryness and also boosts the density and thickness of the skin. The best way to have your daily water allowance is to spread it evenly throughout the day. This boosts the amount that is absorbed by the body compared to when you drink the six glasses all at once.

Vitamins E and C are essential for the health of your skin. Vitamin E gives the skin protection from free radicals and UV damage. Some good sources of Vitamin E include avocado, mango, kiwi fruit, spinach and red peppers. Vitamin C also protects the skin from radicals. Additionally, it contributes to the production of collagen and is useful in fighting inflammatory lesions and skin acne. Key sources of vitamin C include oranges, lemons, kiwi fruit, strawberries, broccoli and papaya. Excessive heat can destroy vitamin C and thus when cooking your vegetables consider steaming instead of boiling. Idea Hacks offers wonderful ideas on how to eat your fruits and vegetables.

Most refined carbohydrates are characterized by low nutrition value. This is the key reason why they are referred to as empty calories. Studies show that individuals with acne have seen improvements after limiting bad carbohydrates from their diet. Other than skin health, refined carbohydrates should be avoided because they contribute to heart disease, type 2 diabetes and obesity.

Foods rich in Omega 3 fatty acids can keep your skin smooth and ageless. These fatty acids are beneficial for the skin in three key ways. These include, offering the skin protection from UV damage, decreasing melanin synthesis, and fighting wrinkles. The key sources of Omega 3 include salmon, chia seeds, cod liver oil, oysters, flaxseeds, walnuts and soybeans.

With proper nutrition, you can maintain glowing skin, avoid skin problems, and get rid of acne and other skin breakouts faster. However, note that your skin health is also influenced by other factors such as the beauty products you choose. Even with the best diet, you can still get skin breakouts if you are using the wrong beauty products. Psychological problems such as stress and lack of quality sleep can also have a negative impact on your health. Therefore, in addition to your diet, choose the right skin care products and take care of your mental health.