National Nutrition Month: fruits and vegetables

When it comes to nutrition, there are a lot of foods, drinks and other ingredients that have an impact on your skin health. Whether it's improving the 'glow' of your skin, or simply improving health and preventing possible diseases - nutrition plays an important role. As March is the official National Nutrition Month, we will look at a range of foods and drinks that will benefit your skin's health. Today we will look at fruits and vegetables.

To start off, the dominant theory among scientists is that acne and skin problems could be a result of inflammation caused by a high sugar diet. Sugar is believed to be problematic for our skin because it increases blood levels of the hormone insulin and triggers the production of sebum, the oil responsible for clogging our pores. That’s why many dermatologists and dieticians advocate for a low-glycemic diet.

Low-glycemic diet?

A low-glycemic diet is, in other words, a diet rich in vegetables and low in processed, sugary foods. It’s a system that ranks food based on their impact on blood sugar levels. So for example foods that rank high on that index will cause a direct spike in blood sugar and insulin levels, and in the process has a negative impact on your skin. So which ones are low on that index?


Vegetables score low on the glycemic index and contain vital fiber and vitamins that we need for healthy skin. Kale, dark green leafy vegetables, red and yellow peppers, broccoli, sweet potatoes, and carrots are especially good for our skin. Howard Murad, MD, celebrity dermatologist explains that vitamin A present in dark green vegetables and orange produce evens our skin tone by helping regulate how our skin sheds dead cells.


While fruits often score higher on the glycemic index, they are also rich in vitamins and minerals that make our skin radiant. Most berries contain tons of vitamins A and C that help our skin fight UV aging. Vitamin C especially is a powerful antioxidant that prevents free radical damage. Other fruits like kiwi, oranges, grapes, and grapefruit also contain valuable doses of Vitamin C and other nutrients, and not to mention, make for a good morning snack as well.

See how you can incorporate these (more) into your current diet. Good luck!

Source: Foods for healthy skin: What you should eat

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