5 anti-inflammatory diets promote bright and healthy skin

Inflammation can damage skin cells, leading to conditions such as acne, freckles, and premature aging. It also impairs the skin’s ability to produce collagen and other structural components, thinning the epidermis.

Dr. Do Xuan Hoa of Tam Anh General Hospital in Ho Chi Minh City explains that these five diet plans, which incorporate anti-inflammatory foods, are beneficial for maintaining bright and healthy skin.

1. The Mediterranean diet

The Mediterranean diet, which is rich in vegetables, fruits, fish, whole grains, and olive oil, helps reduce inflammation and protect the skin from environmental stressors. It also supplies antioxidants, omega-3 fatty acids, and fiber, supporting a healthy gut microbiome.

A slice of salmon with a slice of orange. Illustration photo by Pexels

2. A collagen-rich diet

A collagen-rich diet includes numerous sources of collagen-rich foods that maintain skin elasticity, reduce inflammation, and soothe the skin from within. Bone broth, fish, eggs, and vitamin C-rich vegetables like oranges, kiwis, and bell peppers are essential for natural collagen production. These foods improve skin elasticity and help prevent inflammation and damage.

3. A diet rich in omega-3

A diet rich in omega-3 includes salmon, mackerel, chia seeds, flaxseeds, and walnuts, which aid in retaining moisture and protecting the skin from harmful environmental factors. This promotes anti-inflammation and maintains healthy skin.

4. A diet high in both soluble and insoluble fiber

A diet high in both soluble and insoluble fiber, found in prebiotics within whole grains, fruits, and vegetables, supports digestion, balances gut bacteria, and enhances skin condition. Prebiotics in foods like garlic, onions, and bananas also contribute to smoother, brighter skin.

5. A diet high in water-rich foods

Incorporating water-rich foods such as cucumbers, watermelons, celery, and lettuce enhances the skin’s natural moisture from within.

To maintain healthy skin and combat inflammation, Dr. Hoa advises limiting the intake of refined sugars, saturated fats, and processed foods, which can trigger inflammation, hinder skin regeneration, and increase the risk of acne and aging.

He also recommends reducing consumption of foods with preservatives, artificial colors, and sweeteners to help soothe inflammation and protect the skin. It is also beneficial to avoid excessive alcohol and caffeine, as these can cause dehydration and impair the skin’s recovery capabilities.

Natural extracts such as collagen peptide, sakura (Japanese cherry blossom extract), P. leucotomos (South American fern), and pomegranate (Mediterranean pomegranate) are effective in stimulating collagen production. Other natural extracts like litchi fruit (lychee extract), white peony, lemon power (limes), and L-Glutathione help prevent the breakdown of collagen and elastin, maintaining healthy and smooth skin.