Tru-Facts About Food & Skin

What are some of the foods that can have a positive impact on our skin?

  • Foods that are high in Omega 3 fatty acids have a positive effect on the skin. Cold water fish like cod and salmon are packed with omega 3s, which can keep our skin supple and moisturized. They can also contribute to strengthening collagen, the matrix that supports our skin, keeping it tight and wrinkle free. Omega 3s also are a well-known as an anti-inflammatory, which can reduce redness and help with acne/rosacea and psoriasis.
  • Vitamin C-rich foods like oranges, mandarins and kiwi fruit are high in vitamin C, which is a powerful antioxidant and is very important in collagen production. Antioxidants are also known to prevent sun damage and aid in skin repair.
  • Carrots are rich in carotenoids, which can be a natural sunblock. A daily consumption of carrots can add a healthy golden hue to our skin, but in excess can cause a yellowish stain to our palms and soles.
  • Green tea polyphenols have catechins, which are known to have anti-cancer and anti-inflammatory properties. Catechins can also protect against ultraviolet light damage and can improve elasticity of the skin. We recommend daily consumption of green tea to our psoriasis patients to help reduce redness and inflammation in the skin.
  • Pumpkin is an excellent source of Beta carotene, which is converted to Vitamin A by our body. Vitamin A is necessary for the growth of skin cells, contributing to smoother, less wrinkled skin.

What are some of the foods that can have an adverse impact on our skin?

  • Milk or dairy can have bioavailable hormones that can cause an increase in oil production in the pilosebaceous unit and can cause acne breakouts or worsening. Dairy can also increase blood levels of androgen which can lead to acne breakouts. Teens that are especially prone to acne should limit dairy intake.
  • Alcohol can dehydrate our skin, leaving it dull and wrinkled. Even two glasses of wine can dehydrate our skin, leaving it less elastic. Always rehydrate with lots of water after drinking alcohol and limit alcohol consumption to maintain supple, glowing skin.
  • Salt is a common ingredient in our American diets. When we consume large amounts of salt, we begin to retain water. This makes our skin puffy, especially around the eyes. Limit salt intake to avoid excess puffiness.


All the foods that we consume can have some impact on our skin. Be wise when you make dietary choices, and of course, always drink lots of water. Adequate hydration and a healthy diet can have a huge impact on our skin.

To book an appointment with one of our amazing providers, contact Tru-Skin at 877.203.9089 or book an appointment online!