Depending on the Mediterranean diet, a diet rich in fresh fruits and vegetables and low in sugar and red meat can have an impact on your skin.
The lack of foods high in sugar and processed in the diet can help calm skin irritations
The focus of the diet on legumes could help minimize redness and irritation of the skin
Your diet can have both positive and negative effects on your skin. It is therefore not surprising that when you decide to follow the Mediterranean diet, your skin can react in a new way. The typical Mediterranean diet is characterized by a high consumption of olive oil, vegetables, whole grains, nuts, fruits, legumes and by a moderate consumption of fish and meat.
INSIDER has consulted experts to find out how the Mediterranean diet can affect your skin.
The Mediterranean diet can help prevent acne
The foods included in this diet can help maintain stable blood sugar, which can help slow the development of acne.
"The Mediterranean diet is rich in foods with low glycemic index, as such, it could offer protection against the development of acne," said Natalie Natalie Yin, dermatologist and badistant professor of dermatology at INSIDER. Columbia University Medical Center.
Among the low glycemic index foods allowed in the Mediterranean are oats, nuts, fish, avocado and legumes.
The Mediterranean diet can help your skin maintain a smooth, plump appearance
Apples are adapted to the Mediterranean diet.Flickr / Amy Moss
All the fruits and vegetables that you eat in the Mediterranean diet are packed with vitamin C and this essential vitamin can help the skin maintain a fleshy and soft appearance.
"Vitamin C is necessary for the production of collagen, which helps your skin stay supple and smooth, and it also helps to heal wounds and reduce wrinkles and fine lines," said Dr. Luiza Petre, a cardiologist. .
Citrus fruits, red peppers, papaya, strawberries, broccoli and kiwi are excellent sources of vitamin C.
Read more:10 signs that you could have vitamin C deficiency, according to an expert
The Mediterranean diet can help keep your skin hydrated
The Mediterranean diet is rich in water-rich foods and their consumption can give your skin an extra feeling of hydration.
"Foods based on fruits and vegetables have a high water content, up to about 80% water! An increase in the amount of liquid can help your hydration and make your complexion less dry" , said a dietitian Tina Bauermeister told INSIDER.
Just keep in mind that even though eating fruits and vegetables is a great way to keep the skin looking beautiful and look good, it does not also replace drinking a lot of water while dieting.
Antioxidant-rich diet can help prevent premature aging
If you follow the Mediterranean diet well, you probably consume a lot of antioxidant-rich foods like berries and nuts. And these snacks could protect your skin from premature aging.
"Antioxidants fight cell damage, protect against premature aging, and improve circulation." Blueberries are the number one antioxidant, followed by beans, other berries, prunes and pecans, "said Dr. Petre.
If you're looking for a simple and delicious way to add more antioxidants to your diet, you can sprinkle a handful of blueberries and pecans on your porridge or lunch salad.
Read more:10 of the best things to eat for breakfast on the Mediterranean diet
The Mediterranean diet promotes the health of the intestinal biome that can help improve certain skin conditionsReducing the consumption of processed foods and refined sugars could help your skin look less irritated. pixabay
To date, science has recognized the importance of keeping good bacteria from our guts happy and healthy. The foods recommended in the Mediterranean diet are actually well suited to maintaining a healthy microbiome.
"Fiber-rich diets, such as the Mediterranean diet, rich in fruits, vegetables and whole grains, promote a healthy intestinal microbiome.A diverse and healthy intestinal microbiome has been badociated with decreased inflammation and decreased intestinal microbiome. improvement of some skin conditions, such as eczema, acne rosacea and acne, "said INSIDER Bari Stricoff, dietician.
It's always a good idea to incorporate more fruits and vegetables into your diet. In addition, consuming enough fiber can have a positive effect on the intestines and skin.
The lack of foods high in sugar and processed in the diet can help calm skin irritations
It is not only about what is on your plate, but also what is not. Those who follow the Mediterranean diet are expected to reduce their consumption of refined, high-sugar and processed foods, linked to skin irritation.
"The Mediterranean diet reduces the consumption of refined sugar, processed and fried foods, all of which have very little nutritional benefit. [the diet reduces] are high in sugar and trans / saturated fat [and] are often linked to acne, rashes and skin irritations, "said Stricoff.
If you're looking for a radiant complexion, try limiting your intake of refined sugar and processed treats while increasing your intake of healthy whole plants, whole grains and fats.
Read more: 1 0 scary things that happen to your body when you eat too much sugar
The focus of the diet on legumes could help reduce redness and irritation of the skin
Peas are a legume included in the Mediterranean diet. Flickr / Kari Söderholm
Legumes are an integral and delicious part of the Mediterranean diet that adds a healthy volume to herbal meals. Plus, they could even help your complexion stay radiant.
"Pulses (or legumes): peas, chick peas, soy, peanuts and lentils are all vegetable proteins with fiber and minerals that can help lower blood pressure, which can help your body. skin and your complexion, "said Bauermeister.
If redness and skin irritation are a concern, it can be helpful to stack your plate with legumes. You can try Mediterranean foods such as hummus and raw vegetables, lentil soup or baked beans.
Some preliminary data suggest that the Mediterranean can slow the progression of psoriasis
Psoriasis is a skin condition that can cause scaling and redness on the skin. It is a chronic disease for which no treatment is known, but some studies suggest that some diets can lessen the symptoms or slow down its progression.
"Preliminary data suggest an inverse relationship between adherence to the Mediterranean diet and the severity of psoriasis," said Dr. Yin.
A study published at the National Library of Medicine in the United States suggested that omega-3 fatty acids may reduce inflammatory responses in the body, which may reduce the severity of skin conditions such as psoriasis. Notably, the Mediterranean diet contains a lot of foods rich in omega-3 fatty acids, such as tuna and yellowfin salmon. A different study published in the JAMA Dermatology Network in 2018 suggested that following the Mediterranean diet could also slow the progression of psoriasis.
