Diet can have both positive and negative effects on your skin - just remember that significant pimple after indulging in sweets or an abundance of mayonnaise. For this reason, it is not surprising that most skin care enthusiasts carefully choose their menu, and everyone's favorite is the Mediterranean diet. This type of diet, characteristic of our climate, according to nutritional knowledge, is one of the highest quality forms of nutrition today. It is based on a high intake of nutrients thanks to olive oil, as the main source of fat, fresh fruits and vegetables, whole grains, nuts and moderate consumption of fish, meat and dairy products. With water as the main drink of choice and the Mediterranean diet, you will quickly notice an improvement in your skin.

Below, find out some of the best benefits of this diet and what makes it a perfect choice for almost every skin type.

ACNE PREVENTION

While many factors contribute to acne, it’s also known that certain foods, such as fast food, refined sugar, and dairy products, can trigger or worsen existing acne skin problems. The Mediterranean diet focuses primarily on the opposite spectrum of foods. It’s rich in foods with a low glycemic index (nuts, various vegetables, etc.), which can go a long way toward preventing acne. In addition, numerous scientific studies have confirmed the negative impact of sugar-rich foods on the causes and consequences of acne (1, 2, 3), but don’t worry—sugar and sweets are at the very back of the list of foods in this diet.

FOR AN EVEN AND GLOWING TAN

The Mediterranean diet is also rich in foods rich in vitamin C and polyphenolic compounds (berries and citrus fruits, nuts, legumes), which are known as excellent antioxidants. A diet rich in antioxidants can increase their concentration in the very cells of our body, including skin cells. This form of nutrition also provides excellent support for the inevitable sunscreen in the fight against the harmful effects of UV radiation, which threatens our skin throughout the year. In addition to its antioxidant effect, vitamin C also stimulates collagen synthesis in the skin, which slows down the appearance of signs of aging and helps in wound healing (4, 5, 6). When the bowl is full of fruit, our skin is happy as a whole!

FOR HEALTH AND STRENGTH OF SKIN

Experience has shown that the Mediterranean diet can improve microcirculation in the skin, which ensures a better supply of skin cells with nutrients necessary for their normal function (7). Our cells are truly small factories that never stop working, and with proper nutrition and a supply of all essential elements and nutrients, we help them successfully carry out thousands of biochemical processes - for our pleasure, but also for the overall well-being of the organism.

NO PROBLEM CONDITIONS

One of the most important elements of any proper diet is dietary fiber, which is abundant in the Mediterranean diet, and is found primarily in fruits, vegetables and whole grains, has an extremely beneficial effect on the functioning of the intestines, regulates digestion and supports the growth and development of intestinal microflora. A healthy and functional intestinal microflora is key to good immunity, and can also help prevent acne, eczema, rosacea and many other inflammatory skin conditions (8, 9). It is not without reason that it is said that our health, like all diseases, begins precisely in the intestines.

Take care of yourself completely - both inside and out!

1. Paoli, A., et al. "Nutrition and acne: therapeutic potential of ketogenic diets." Skin pharmacology and physiology 25.3 (2012): 111-117.

2. Smith, Robyn N., et al. "The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trial." Journal of the American Academy of Dermatology 57.2 (2007): 247-256.

3. Smith, Robyn, et al. "A pilot study to determine the short-term effects of a low glycemic load diet on hormonal markers of acne: a nonrandomized, parallel, controlled feeding trial." Molecular nutrition & food research 52.6 (2008): 718-726.

4. Gegotek, A. "Ambro zewicz, E.; Jastrz ab, A.; Jarocka-Karpowicz, I.; Skrzydlewska, E. Rutin and ascorbic acid cooperation in antioxidant and antiapoptotic effect on human skin keratinocytes and fibroblasts exposed to UVA and UVB radiation." Arch. Dermatol. Res 311 (2019): 203-219.

5. Pierfrancesco, Morganti, Fabrizi Giuseppe, and Cesare Bruno. "Protective effects of oral antioxidants on skin and eye function." SKINmed: Dermatology for the Clinician 3.6 (2004): 310-316.

6. Pessoa, Ana Flávia Marçal, et al. "Oral administration of antioxidants improves skin wound healing in diabetic mice." Wound Repair and Regeneration 24.6 (2016): 981-993.

7. Klonizakis, Markos, et al. "Effects of Long-Versus Short-Term Exposure to the Mediterranean Diet on Skin Microvascular Function and Quality of Life of Healthy Adults in Greece and the UK." Nutrients 11.10 (2019): 2487.

8. Alesa, Dalal I., et al. "The role of gut microbiome in the pathogenesis of psoriasis and the therapeutic effects of probiotics." Journal of Family Medicine and Primary Care 8.11 (2019): 3496.

9. Assarsson, Malin, et al. "Significant changes in the skin microbiome in patients with chronic plaque psoriasis after treatment with narrowband ultraviolet B." Acta Dermato-Venereologica 98.3-4 (2018): 428-436.