For those of you—especially gentlemen and, more broadly, anyone—who feel overwhelmed by the extensive 27-step skincare rituals commonly recommended by beauty experts and celebrities, fear not. A lack of radiance in your skin is not inevitable. In fact, the nutritional choices you make can greatly impact your complexion just as much as the products you apply externally.
Leo Venus, a plant-based vlogger and fitness enthusiast, emphasizes the link between diet and skin health, stating, “The cleaner I eat, the better my skin gets.” In addition to using aloe vera and avoiding excessive sun exposure, he recognizes the vital connection between gut health and skin quality.
“Incorporate foods that are generally beneficial for your body, and since your skin is part of that body, it will reap the rewards of better nutrition!” he affirms.
Continue reading to discover ways to nourish your skin from the inside out.
Boost Your Skin-Enhancing Ingredients
If you follow a plant-based diet, you’re already making great choices. Research indicates that dairy consumption may be linked to acne due to certain hormones present in milk. Eliminating skim milk could significantly benefit your skin. Additionally, increasing your intake of fruits and vegetables can enhance your natural glow.
Milain David, the founder of Eben Naturals—a skincare line tailored for people of color—recalls, “As a child, I regularly consumed carrots on my mom’s advice, and I discovered that they are rich in vitamin A, which is fantastic for skin health. I consume carrots to this day.”
Other skin-loving foods include those high in vitamin C, like sweet potatoes and citrus fruits, which support collagen production vital for youthful skin, and sources of omega-3 fatty acids, such as walnuts and flax seeds, that help keep skin hydrated.
Consider Probiotics
As you enjoy sweet potatoes and walnuts, don’t overlook the importance of probiotics. “Probiotics assist in maintaining a balanced gut microbiome,” states Dr. Adarsh Vijay Mudgil, medical director at Mudgil Dermatology. “When our gut bacteria become imbalanced, it can lead to an inflammatory state that negatively affects the skin.”
Emphasize Hydration
The mantra “hydrate, hydrate, hydrate” is frequently echoed for a reason—it truly makes a difference. “Proper skin hydration delays aging by helping the skin maintain its elasticity and is also crucial for maximizing cellular function,” explains Mudgil.
Staying hydrated by drinking plenty of water is vital, but it’s equally important to nourish your skin externally. David recommends applying vitamin E in the shower, followed by fresh aloe vera once he’s out, to provide his skin with a deep moisturization boost.
Incorporate Resistance Training
With a revamped pantry and a full water bottle, it’s time to get active. “Exercise significantly increases blood circulation to the skin, facilitating the delivery of nutrients to skin cells,” Mudgil explains. Moreover, research shows that regular activity can alter the skin’s structure, resulting in a more youthful appearance, especially if it hasn’t been exposed to sun damage.
After your workout, indulge in some steam, a practice that David advocates for its detoxifying and relaxing benefits.
Sea Buckthorn Oil
This oil, abundant in omega-7, can be consumed or applied topically. It is packed with vitamin E, lycopene, and beta-carotene, assisting with skin hydration, elasticity, and renewal. Additionally, it may offer protection from UV rays (making it a crucial addition during warm months, although it doesn’t substitute for traditional sunscreen).
Astaxanthin
Although not as widely recognized as other carotenoids, astaxanthin is a powerful antioxidant that can reduce wrinkles, dark spots, and improve skin hydration and texture. Research has shown beneficial effects of astaxanthin supplementation on men, specifically enhancing skin elasticity and moisture retention.
Vitamin C and D
While sun exposure is a natural way to acquire vitamin D, you can also take it as a supplement to help your cells function optimally without the harmful effects associated with sunburn. Vitamin C supplements can aid in collagen synthesis, keeping your skin looking vibrant and firm throughout the summer.
Plant-Based Collagen Supporters
Even without meat in your diet, plant-based collagen-enhancing options provide essential support. They typically contain amino acids, silica, biotin, and vitamin C, which contribute to maintaining youthful skin.
