How Diet Affects the Skin? The Important of Diet For Your Skin

You are what you eat. This phrase is popular for a reason – it holds some truth. The evidence of this is best seen on your skin. It goes without saying that if you want a clear and smooth complexion, you need to eat healthily.

How do you know what’s good for your skin and what’s bad? This guide will show you exactly what you need to have in your diet and which ones to omit to promote healthy skin.

Why Is Diet Important in Skincare?

Skincare is more than just slathering on cleansers, moisturizers, and creams. While the use of the right products and topical treatments matter, bear in mind that everything starts from within.

You need to acquire the nutrients your skin needs to stay clear and plump. Hence, think about how diet affects the skin and what you put inside your body in the same way that you dedicate a lot of time in choosing what to apply on it.

Nutrition can affect your complexion just as it does the rest of your body. It is as much of a prerequisite as exercise is. On that note, before delving into how diet affects the skin, you need to know these recommended pre-workouts for running to achieve that natural glow too. 

Are you curious about what to stock up on and consume more of? Check out the recommendations below to help you formulate the right diet. 

The Best Foods for Your Skin

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Avocado is one of the best foods for your skin. (Image Source: Unsplash)

When it comes to eating right, balance is key. You need to have an equal and moderate amount of the following food items to ensure that you get all the necessary nutrients. 

First off, you need to incorporate a lot of fatty fish into your meals. This is exactly how diet affects the skin well. Salmon is on top of that list, but you can also include herring and mackerel. These are a good source of omega-3 fatty acids which are vital for maintaining skin health.

Getting an adequate amount of these oils can keep skin moisturized and supple. This is a good way to avoid dry and itchy skin. Other benefits of consuming fatty fish include fighting inflammation including that related to acne as well as receiving antioxidants to get rid of free radicals and protein to maintain the integrity of your skin.

Another type of food that is beneficial for your skin is avocado. Like the fishes mentioned above, this is rich in healthy fats. Eating plenty of avocados can keep skin moisturized and flexible. Furthermore, it can protect the skin against UV damage so you are less likely to develop wrinkles and other signs of skin aging.

Broccoli is another one of those food items that benefit your skin, so make sure you get enough of it in your diet. It is a rich source of vitamins and nutrients like vitamin A, zinc, and vitamin C which are excellent for your complexion. It also contains lutein that protects the skin from damage and keeps it from becoming dry or wrinkled. 

If you love dark chocolate, you have more reason to add it to your diet. Cocoa is abundant in antioxidants meaning it fights free radicals that can make your skin look old and wrinkled. On the flip side, consuming dark chocolate can stimulate blood flow and make you less sensitive to sunburn. If you want to maximize the skin benefits of consuming chocolate, make sure you go for the ones that are made with 70% cocoa.

Consider switching from coffee to matcha green tea as well. It doesn’t contain as high a dose of caffeine which causes the body to produce more stress hormones. As you may already be aware, stress is bad for your skin as it makes you appear more ragged.

Additionally, matcha is rich in antioxidant substances, particularly catechins. These have been found to have anti-inflammatory, anti-aging, and anti-cancer properties among others. Studies show that it can reduce redness in reaction to UV radiation by about 25 percent. 

A few other items that you need to add to your diet to promote better skin include tomatoes, red grapes, walnuts, sunflower seeds, and sweet potatoes. 

The Worst Foods for Your Skin

Knowing which food items to incorporate into your diet for healthy skin is not enough. You must also identify the worst foods for your skin so you can eliminate them from your diet.

Ice cream and other dairy products can be bad for your skin. (Image Source: Unsplash)

Sugar, particularly refined sugar, is one of the worst for your skin. For one, it is pro-inflammatory so it can make you prone to developing various skin conditions such as acne, rosacea, psoriasis, melasma, and eczema. At the same time, it can make your skin look aged fast. So, you must avoid food items rich in refined sugar such as white bread, sugary cereals, candy, and soda. Watch out for chocolates that contain more sugar than cocoa too.

Dairy products are included on the list of items you must try to avoid if you want to keep your skin healthy. These contain prebiotics and hormones that can disrupt hormonal balance. When you eat dairy products such as ice cream, cheese, or milk, you may become more prone to developing acne and various skin conditions.

In addition to refined sugar and dairy, you must also steer clear of food items grown using pesticides. There have been numerous studies that support how these can accelerate skin aging, while also placing you at greater risk for developing skin cancer.

When you buy fresh produce such as grapes, berries, spinach, peaches, celery, and the like, make sure to check how they are grown. If they are exposed to pesticides, they can cause your skin to be prone to damage. To avoid the harsh effects, see to it that you go for ones that are organically grown instead.

Maintaining a balanced diet is the secret to healthy, glowing skin. Make sure you get a good amount of the best food items listed above for healthier skin that is youthful and glowing. Also, avoid or minimize certain things so you don’t cause your acne to flare up or anything of the sort.

Diet Tips to Improve Your Skin

If you want healthy and glowing skin, you might think that finding the right cream or topical treatment is the answer. In reality, eating the right type of food might be all you need to appear youthful despite what your real age is.

What you consume will determine what nutrients your body gets. These are needed in order for your skin to stay supple, soft, and blemish-free. With that said, this is a good time to remind yourself to make dietary changes if you want to improve your skin or keep it healthy.

The following are guidelines that you need to adapt in order to keep your complexion naturally glowing.

Get enough Vitamin C

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Vitamin C is highly beneficial for your skin. (Image Source: Pexels)

Vitamin C is one of the nutrients needed by your skin to stay soft and supple. If you want to achieve anti-aging benefits to your skin, you need to get sufficient amounts of vitamin C in your diet. Vitamin C is a type of antioxidant that is vital to your immune system. It is also known to eliminate free radicals from your cells, which can make your skin look dull, wrinkled, and aged.

When you get enough vitamin C in your diet, your skin looks radiant and fresh. It also facilitates the fast healing of blemishes and acne. To ensure that you have enough vitamin C, add the following to your daily diet: oranges, strawberries, papaya, kiwi, berries, broccoli, and sweet potatoes. Another skin-enhancing benefit of vitamin C is that it promotes collagen production. Collagen is needed by the skin to support the capillaries so your skin looks supple and youthful for longer.

Eat fruits and vegetables daily

It’s no secret that how diet affects the skin is strengthened by eating fruits and vegetables. However, to maintain or improve your skin, you need to consume them on a daily basis. Fruits and vegetables are rich sources of antioxidants that fight free radicals.

Without free radicals, your skin is protected from cellular damage. Preserving cellular structure can help to maintain that youthful glow. On the flip side, free radicals result in the faster appearance of wrinkles and fine lines.

Experts recommend that you get all kinds of fruits and vegetables across all color spectrums. The more colorful your diet is, the healthier it is for your skin. This is how you can ensure that you get a good mix of vitamins and nutrients that will nourish your complexion from within.

You can also try to make smoothies and shakes using fruits and vegetables if you want to find new ways to add them to your diet. Discover the best fruits and vegetables to mix with protein powder or smoothie recipes.

Consume selenium-rich foods

Selenium is a powerful antioxidant that helps protect your skin against age spots, sun damage, and skin cancer. It is also needed by the body in order to support your immune system development.

To boost your selenium level, consume plenty of Brazil nuts. You need only to consume four nuts in order to meet your required daily intake. You can eat it along with other types of nuts and seeds to enrich your body. If you cannot get your hands on Brazil nuts, you can get selenium from eggs, shellfish, broccoli, tomatoes, and wheat germ instead.

Remember vitamin E is a must-have

Do you want to support healthy skin cell growth? Do you want to protect your skin cells from oxidative damage? Then you need to incorporate food items that are rich in vitamin E in your daily diet. Vitamin E is one of the best kinds of nutrients for your skin as it aids in maintaining your youthful appearance while keeping your skin healthy.  

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Almonds are good sources of vitamin E. (Image Source: Pexels)

The best sources of vitamin E include sunflower oil, corn oil, almonds, pine nuts, and hazelnuts. 

Indulge in healthy fats

Fat is often a dreaded word but the healthy kind is actually beneficial for your skin. In particular, you need omega-3 and omega-6 fatty acids as part of your daily diet. These cannot be produced by your body so it is important that you get them from your food. 

Omega-3 fatty acids are commonly found in various fish and plant sources such as salmon, grapeseed oil, walnuts, and chia seeds. This type of fatty acid is known for its anti-inflammatory properties. Thus, it can protect your skin from developing various skin conditions such as psoriasis and eczema.

Another good source of healthy fat is avocado. Eating avocado provides a natural moisturizing effect on your skin. It facilitates in keeping your skin elastic and supple so you look more youthful as you age. 

Make sure you get enough zinc

Zinc offers plenty of health benefits when you get an adequate amount of them regularly, but did you know that it is good for your skin, too?

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Eating shellfish provides your skin with zinc. (Image Source: Pexels)

Zinc is vital in ensuring the function of your sebaceous glands. This gland is responsible for the production of oil on your skin. Getting an adequate amount of zinc from your diet will ensure the repair of skin damage while also maintaining that softness on your skin. To ensure you get the right amount of zinc needed by your skin, add lean red meat, nuts, seeds, fish, shellfish, and whole grains to your diet.

Drink plenty of water

Getting plenty of water on a daily basis is one of the basics of healthy skin. It boosts your natural glow while keeping your skin healthy. Make sure you get at least 8 glasses of water per day, or more if you exercise vigorously in which case you will be sweating a lot. If you want to liven up your traditional glass of water, add a few slices of citrus fruits or berries. The important thing is that you stay hydrated so your skin is well hydrated, too. 


So, which of the above tips are you excited to try for your diet? Start with one and slowly integrate the rest until you’re doing all of them. You’ll soon begin to see a change in your complexion after religiously following the guidelines suggested.

How to Choose the Right Natural Beauty Products For You

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There’s been a surge of natural beauty brands and products in recent years. As more and more people become conscious of the power of natural beauty, manufacturers try to cope with the rising demand by releasing products that are labeled as “natural” or “organic.” But as the market is quickly getting oversaturated with natural beauty products, how can you make the best choice on what’ll work for you?In this post, we’ll take a deep dive into why natural beauty products are better for you and how you can build a natural beauty routine.

Why Go Natural?

There’s a couple of reasons why it’s a smart move to adopt a natural beauty routine. For one, natural beauty products have a lower environmental impact compared to those that are manufactured conventionally. One ingredient that you can find in non-clean beauty products are palm oil derivatives. From fatty oil to glycerin, palm oil derivatives are sought out for their moisturizing and foaming properties. However, much of palm oil is not sourced sustainably. The Independent points out that the demand for palm oil has created massive plantations that have affected local wildlife. Palm oil is only one unsustainably sourced ingredient that you can find in conventional beauty products, so it’s safer to bet on natural products.

Another reason why it’s better to go natural is that this type of beauty product has a lower risk of having adverse effects when used. As natural beauty products only source the purest ingredients, there’s a lesser chance for your skin to get inflamed or irritated, which can lead to breakouts. What’s more, some natural beauty products have nourishing ingredients like Vitamins A, C, and E to help your skin look more radiant and glowing.

Don’t Get Swayed By Buzzwords

As we’ve mentioned, there’s now a lot of natural beauty products in the market, that it's important to be discerning about your choices. Many of these are often slapped with labels and buzzwords that don’t have a clear definition. Examples of these are: "natural," "organic," "clean," "safe," and "non-toxic." Most of these terms aren’t regulated by the FDA or the Federal Trade Commission.

The market for natural beauty has been booming, and a ton of huge companies want to cash in on this beauty trend without putting in the effort to actually reformulate their products. Even if some beauty products that have "natural" slapped on their front label mean that they have plant-based ingredients, it’s still ultimately hard to tell if it’s good for you as beauty companies can define the term "natural" however they want. As these buzzwords can be used interchangeably and create confusion, how can you find truly natural beauty products?

The Ingredients List Holds The Answer

Since it can be hard to decipher if a beauty product is truly “natural,” the best way to start your natural beauty journey is to skip the front label and read a product’s ingredients list. Through this, you’ll be able to weed out a product if it contains any suspicious ingredients. In Pretty Me’s review of the Asian favorite kojic acid soap, beauty writer Sheena Dizon highlights the importance of doing this so that you understand what exactly the product can do for you. In this case, kojic acid — which isn’t technically an acid, but rather, a by-product of rice production — can help lighten dark spots on your skin. But it can also have a drying effect, which is why it’s good to look for other moisturizing ingredients like coconut oil in products like this.

Another naturally derived beauty ingredient that does wonders for the skin is glycolic acid. However, glycolic acid can irritate the skin since it’s primarily used as an exfoliant. This is why Glamour recommends using the Glow Recipe Blueberry Bounce Gentle Cleanser when you have glycolic acid in your routine, as mild cleansers don’t strip your skin of its natural oils.


As with all beauty products, you need to check if a natural beauty product you’ve chosen is safe and effective for your skin. The best way to find out if you can add a beauty product to your routine is by doing a patch test. Those with sensitive skin and allergies especially need to do this in order to avoid experiencing unnecessary skin discomfort. To do a patch test, simply apply a little bit of the product on your neck or on a tiny area of your face. If you don’t experience any signs of inflammation or irritation, then you can safely add your chosen product to your natural beauty routine.


Ingredients You Should Avoid

Since you can only find the best natural skincare products by looking at the ingredient list, here’s a quick list of ingredients to avoid in order to build a natural beauty routine that’ll work for you.

Fragrances

The raw odor of some beauty products can be a little strong for some consumers, and that’s why some companies opt to add fragrance compounds. However, there’s at least 3,000 compounds that are used to enhance a product’s smell. You should be wary of fragrance in your skincare as these can cause allergies and asthma attacks. To help you determine whether a natural beauty product has added fragrances, you can instead check the ingredient list for phthalates ⁠— substances that are used to help preserve the longevity of the fragrance compounds.

Talc​

Talc can be commonly found in eye shadows and face powders. Usually, this substance is made from silicon, oxygen, hydrogen, and magnesium. While talc is usually safe to use on the skin, there have been instances where huge companies have had problems purifying talc. This can be a problem, as unpurified talc may be contaminated with asbestos, a highly carcinogenic substance.

Parabens

Despite being excellent preservatives that inhibit microbial growth, parabens have really bad effects on the human body. In fact, Breast Cancer Prevention Partners note that parabens are linked to breast cancer cell growth and can even block the effects of chemotherapy drugs. Furthermore, a few types of parabens have been banned by the European Commission due to their harmful effects, although these are still allowed in products in the United States.

Petroleum

From petroleum, manufacturers can derive sulfates, which are used to thicken, soften, and even act as a foaming agent for beauty products. Other than being by-products of harvesting natural gas, sulfates should be avoided as it’s a harsh cleanser that can damage your skin and hair. There's also some evidence that shows that petroleum can't be metabolized by the body and can speed up the formation of skin cancer tumors.

Read Between The List

Once you’re familiar with the ingredients to avoid, you can now scan for natural beauty products ⁠— and even look for some that feature a star natural ingredient. This can be a great identifier if you’re finding it hard to find natural beauty products.


Our post ‘Best Eyecream Ingredients 2021’ highlights that you should look for natural ingredients like tea and caffeine when buying an eye cream as these have anti-swelling antioxidants. Other natural ingredients that can be good for your skin are manuka honey, rosehip oil, and witch hazel. As labels and buzzwords cannot define whether a product is truly natural and safe, the best way you can find natural beauty products these days is by intently reading its ingredients list.

Best Toner For Sensitive Skin In 2021 – The Ultimate Solution To Dehydration

best toner for sensitive skin

In the ocean of good toners out there, finding one to help hydrate and brighten your skin shouldn’t be a problem. And yet, it absolutely is for girls with sensitive facial tissues like us, especially to find the best toner for sensitive skin that doesn’t trigger severe and irritating reactions.

Fear not, because I have come to the rescue. Below is a curated list of details reviews of what I view as some of the options for the best hydrating toner for sensitive skin you could possibly find. Keep reading to know more details!

A quick comparison: 5 Best Sensitive Skin Toner Reviews

Detail Review Of Best Toner For Sensitive Skin

Let’s dive into these products to find out which one is the best!
Dermalogica Antioxidant Hydramist Toner

You will find on the formula of this wonderful toner a list of the most desirable ingredients. A mixture of vitamin C, vitamin E, and green tea substances, as well as the absence of toxic chemicals such as parabens and sulfates, should be incredibly helpful to the reinvigoration of your complexion.

Besides hydrating your skin, which is obviously its primary goal, the product works on blurring and reducing your fine lines and wrinkles that are set by constant dryness on the skin. Also, the formula helps soothe and cool out the dull skin, removing any redness and slight irritation along the way.

The spray packaging is super convenient for bringing with you to work or outside. Spritz it whenever you feel like hydrating your skin (not too often though) and avoid any eye contact.

  • Thing we liked
  • Things we didn't like
  • Quite expensive
Thayers Alcohol Free Rose Petal Witch Hazel Facial Toner

Witch hazel has been amongst the key ingredients in toners for decades now as its efficiency in unclogging pores and tightening your skin remains unmatched. The proprietary extract in this single product can guarantee quick acne control, redness, and inflammation production and irritation in general.

Other mild antioxidant ingredients, such as rosewater and aloe vera, can help soothe the skin to avoid all disturbances, as well as hydrate your dry cells to add moisture and help fade scars and other imperfections away.

It is an absolute must in the skincare world. With such an affordable price, you get a lot of product with the most desirable effects. Plus, you can choose from different options of scents, ranging from rose petal to cucumber. Remember to always include it in your routine, and avoid using it separately and too often in the day.

  • Thing we liked
  • Things we didn't like
  • The smell can be off-putting for some users
Mario Badescu Aloe Vera Toner

This cult classic is designed and formulated especially for girls with sensitive and easily irritated, as well as dry skin. The extra mild toner still manages to keep all its wonderful effects while toning down the ingredients to suit the most unfortunate users out there. It’s the master in calming, soothing as well as hydrating the driest and most damaged skin types.

The aloe-infused formula is bound to make you feel younger by several years just after a few weeks of adding this to your skincare routine. Additionally, it completely avoids the stinging feeling you sometimes get with stronger toners, leaving you with an extra layer of protection against all chemicals in the air.

Plus, it is alcohol and fragrance-free, so that should reassure you of its gentleness.

  • Thing we liked
  • Things we didn't like
  • None
Pixi Glow Tonic

Thanks to its mild acid content, the toner will surely remove the dead skin cells to reveal the underneath healthy-looking skin with a smooth and refined texture. This way, not only will imperfections caused by clogged pores like hyperpigmentation and dark spots be reduced, but it will also blur the appearance of fine lines, wrinkles, and basically all signs of aging.

Did you know that toner can also have an efficient exfoliation effect coupled with a collagen inducing formula? While the ingredients like ginseng improve blood circulation for a more natural complexion, aloe vera serves as the main moisturizing component aimed at the visible dehydration. I’m sure that your skin will feel years younger in no time. 

You should use this twice a day by integrating it into your morning and night skincare routine for quickest and maximum effect. Don’t be too shocked to see your skin glowing in the morning!

  • Thing we liked
  • Things we didn't like
  • None
Paulas Choice SKIN RECOVERY Calming Toner

Paula’s Choice has always been the guaranteed name for research-based and carefully produced skincare formulas, and this product is no different. Specifically designed for sensitive and acne-prone skin, the formula includes key ingredients such as plant-based oils that are rich in antioxidants, as well as hyaluronic acid with the purpose of plumping the appearance of healthy skin.

Other components such as vitamins C, E, and B3 help diminish the look of wrinkles and strengthen the skin’s layer of protection against environmental stressors, especially in polluted areas. Of course, all products from Paula’s Choice is cruelty-free, vegan and fragrance-free.

I’d recommend you use a proper sunscreen with sufficient SPF whenever you go under the sun once you start using this product.

  • Thing we liked
  • Things we didn't like
  • It has a slight smell

Product

Image

Pixi Glow Tonic
Thayers Alcohol Free Rose Petal Witch Hazel Facial Toner
Paulas Choice SKIN RECOVERY Calming Toner
Dermalogica Antioxidant Hydramist Toner
Mario Badescu Aloe Vera Toner

​Quality

A++

A++

A++

A+

A

Feature

  • Revitalizes your skin
  • Blurs dark spots and redness
  • Stimulates collagen production
  • Moisturizing and smoothing
  • Cruelty-free
  • Incredible ingredient list
  • Great cleansing and moisturizing effects
  • Tightens and revitalizes your skin
  • Large amount of product
  • Best-suited for most sensitive of skin, including skin with eczema
  • Natural and plant-based ingredients
  • Diminishes imperfections
  • Protects the skin from other influences
  • Anti-aging effect
  • Blurs imperfections
  • Formulated with vitamins and aloe vera
  • Exclude parabens and sulfates
  • Cruelty-free
  • Mild and gentle
  • Softens and soothes the skin
  • Free of alcohol and fragrances
  • Affordable price
  • Cruelty-free

Price

$$

$

$$

$$$

$

More detail

Ingredients To Look For And Avoid In Toners If You Have Sensitive Skin

Finding a proper sensitive skin toner means reading and researching the ingredient list extra carefully. Some of the items there may be a big turn-off, while there are many you should proactively seek for the best possible effect.

best sensitive skin toner

Avoid these

Alcohols. These are probably the most popular ingredients and the most irritating. A tiny amount of alcohol mixed with high-percentage acids like glycolic acid would be a combination of disaster for sensitive skin.

Benzoyl Peroxide. Known for being one of the most popular over-the-counter substances for acne treatment for oily and acne-prone skin, the ingredient can induce peeling and drying of the skin’s natural protection layer, which is detrimental to already sensitive tissues.

Fragrances. Such substances can not only come with a strong scent, but they can also be the culprit for some allergic reactions and undesirable skin conditions.

best hydrating toner for sensitive skin

Acids with high concentrations. I’m talking about glycolic acid and salicylic acids, both having a rather strong effect on our cells, therefore unsuitable for easily irritated skin.

Others. These include essential oils, parabens, phthalates, sodium lauryl sulfate (SLS)... You definitely won’t find these on the best hydrating toner for sensitive skin.

The Yes

Naturally sourced components are always the most recommended. Try to find vitamin-rich botanicals such as fermented rice, or natural and soothing ingredients, namely aloe vera, jojoba oil and rose water, which will help balance your pH levels. A great substitution for the effects of alcohol in toners would be mineral-based components, including ginseng and peppermint.

Anti-aging substances would also be a nice touch, such as peptides, niacinamide, and hyaluronic acid. Essences like vitamin C shouldn’t be overlooked either.

best toner for sensitive skin

Check out the best skin care tips for girls with sensitive skin right here:

The Ultimate Choice For The Best Hydrating Toner For Sensitive Skin

So, I have covered pretty much all you need to know before finally choosing the best sensitive skin toner best-suited for you. Consider carefully because all the products mentioned above are all extremely wonderful for a hydrated and glowing complexion this summer.

My personal favorite would be the Pixi Glow Tonic. Tell me your pick of the best toner for sensitive skin in the comment section down below.

See more best seller of best toner for sensitive skin on Amazon and find the best option for you here  

  • Tell me in the comment section best toner for sensitive skin you choose and don’t forget to like and share!