Vegan Diet And Dry Skin: What To Eat To Stay Moisturized

A vegan diet can be a healthy choice, but it can also lead to dry skin for some people. There are several reasons why this might happen, and understanding the causes can help you take steps to prevent it. One common issue is a lack of specific fatty acids, proteins, vitamins, or minerals in the diet. Omega-3 fatty acids are crucial for skin health, and vegans may need to supplement their diet with plant sources such as walnuts, chia seeds, or flaxseeds. Additionally, vitamins A, C, and E play an important role in skin health and can be found in citrus fruits, leafy greens, and vegetables like carrots and sweet potatoes.

Another factor contributing to dry skin could be a deficiency in minerals like zinc and iron, which are commonly found in meat. Supplementing with these minerals or including legumes, nuts, and seeds in your diet can help address this issue. It's also important to consider your overall diet; a vegan diet rich in processed foods and poor in fruits and vegetables may not provide the necessary nutrients for healthy skin.

Finally, external factors such as sun exposure, the use of certain skincare products, and lifestyle choices like smoking or stress can also impact skin health. Protecting your skin from the sun and choosing natural, nourishing skincare products can help prevent dryness.

Consume more healthy fats, e.g. avocados, nuts, and seeds

Dry skin can be caused by a lack of fatty acids, proteins, vitamins, or minerals in your diet. Omega-3 fatty acids are particularly important for skin health, and they are found in foods such as avocados, nuts, and seeds.

Avocados are a great source of healthy fats and can be added to many dishes, such as toast, sandwiches, or salads. They are also a good source of vitamin E, which is important for keeping your skin nourished and protected.

Nuts and seeds are another excellent source of healthy fats and essential fatty acids. Some of the best options include walnuts, chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds. These can be easily incorporated into your diet as a snack or added to meals like oatmeal, smoothies, or salads. For example, instead of using olive oil on a salad, you can add in some whole olives or sunflower seeds.

In addition to consuming more healthy fats, it is also important to stay hydrated, manage stress, and protect your skin from the sun to maintain skin health and prevent dryness.

Take vitamin supplements, especially B12 and zinc

Dry skin can be caused by a variety of factors, including diet, lifestyle habits, and changes in climate. While a vegan diet can be rich in nutrients that promote skin health, it can also be lacking in certain vitamins and minerals that are important for maintaining healthy skin. One way to ensure adequate intake of these nutrients is to take vitamin supplements, especially B12 and zinc.

Vitamin B12 is essential for skin health, and a deficiency can cause skin lesions, hyperpigmentation, lack of pigmentation, pale skin, and other abnormalities. Vegans cannot get enough B12 from diet alone, so it is recommended to take a B12 supplement.

Zinc is another important nutrient for skin health. It helps regulate oil glands, balance hormones, and is effective in treating acne. A plant-based vegan diet tends to be low in zinc, and acne is one of the main symptoms of zinc deficiency. Taking a zinc supplement can help treat acne and improve skin health.

In addition to B12 and zinc, other vitamins and minerals that are important for skin health include vitamin A, vitamin C, vitamin E, and copper. These nutrients work together to keep collagen dense and give skin a plump and hydrated appearance.

When choosing a supplement, look for one that includes both B12 and zinc, as well as other skin-beneficial nutrients like vitamin A, vitamin C, and vitamin E. It is also important to prioritize your sleep, as adequate sleep allows the body to detoxify, repair, balance, and heal itself, including the skin.

By taking vitamin supplements, especially B12 and zinc, and making sure to get enough sleep, you can help improve and maintain healthy skin while following a vegan diet.

Eat more vitamin-rich foods, e.g. oranges, berries, spinach, and kale

Dry skin can be a common issue for people on a vegan diet. This can be caused by a lack of specific fatty acids, proteins, vitamins, or minerals in your diet.

Vitamin C, in particular, is an important vitamin for skin health. It may speed up any "detox" process that is causing skin issues and it also plays a central role in disease prevention and immune function.

To get more vitamin C in your diet, eat more oranges, berries, spinach, and kale. These foods are packed with vitamin C and other beneficial compounds.

Oranges are an excellent source of vitamin C, providing 80 milligrams per fruit. They also contain smaller amounts of vitamin A, calcium, and fibre, all of which contribute to healthy skin.

Berries are another great option, as they are high in vitamin C and bioflavonoids, which have antibacterial, antiviral, and antioxidant properties. They also contain vitamin K, which is important for blood clotting and bone health.

Spinach and kale are both low-calorie vegetables that are rich in vitamins and minerals. They are excellent sources of vitamin C, vitamin K, and vitamin A, all of which are important for skin health. Spinach also contains folate, which is a B vitamin that is important for pregnant people.

In addition to vitamin C, these foods also contain other beneficial compounds that can help keep your skin healthy. For example, kale contains beta-carotene, an antioxidant that can be converted into vitamin A, and both spinach and kale have anti-inflammatory properties.

By incorporating these vitamin-rich foods into your diet, you can help ensure that you are getting the nutrients your skin needs to stay healthy and glowing.

Drink more water and less caffeine and alcohol

Water is the ideal fluid for the human body. However, many people still do not get enough, as other beverages routinely take its place. Drinks with caffeine, sugar, dairy, alcohol, artificial flavours, and colours or similar additives are not beneficial for our health and not adequate for optimal hydration. On the contrary, some of these have a diuretic effect, while others put more strain on our already overwhelmed systems.

Water should be the drink of choice for optimal health, not only for the skin but for our entire system, organs, tissues, and cells. However, it cannot be just any water. Water needs to be clean, free of toxins and microbes, and have adequate mineral content. Water that is devoid of minerals, such as distilled water or reverse osmosis water, may create a fluid imbalance in the cells and interfere with proper hydration.

The average person in a temperate climate can use up to 8-10 cups of water per day through metabolic processes. We use more in warmer weather and increased activity. Dehydration signs and symptoms include dry or inflamed skin, headaches, fatigue, high or low blood pressure, and a dry mouth.

To combat dehydration, boost water intake by 500-750ml/week to reach an optimum of 1.5-2 litres daily. Increase your fruit, vegetable, and herbal tea consumption. Reduce or eliminate caffeine and alcohol. Signs of good hydration include urine that is clear/straw colour and odourless, and the need to empty your bladder every three hours or so.

It is beneficial to drink at least 1 to 2 cups (250 to 500mls) of water first thing in the morning upon rising and to drink most of our water throughout the first two-thirds of the day. For the most effective hydration, it is best to drink water at room temperature, not refrigerated or with ice.

It is also important not to overdrink but to be conscious of our needs. We should depend on our diet and make it rich in fresh fruits and vegetables for a large portion of our water content. Typically, adults should drink a minimum of 1 to 2 litres or about 30 to 60 ounces of water per day. The larger and more active one is, and the hotter or drier the environment, the more these amounts should be increased.

Avoid harsh skincare products and opt for natural alternatives

Avoiding harsh skincare products and opting for natural alternatives is a crucial step in maintaining healthy skin, especially for those following a vegan diet. Here are some tips to guide you in choosing the right products and alternatives:

• Read the Labels: When purchasing skincare products, scrutinise the ingredient list. Look out for harsh chemicals and opt for products with natural, nourishing ingredients. Avoid products containing alcohol, as it can be drying to the skin. Choose products enriched with natural moisturisers such as shea butter, cacao butter, coconut oil, and almond oil.
• Opt for Natural Alternatives: Instead of using conventional soaps and body washes, which often contain drying agents, opt for natural alternatives. Natural soaps made with olive oil, coconut oil, or shea butter can effectively cleanse the skin without stripping away its natural oils. You can also use natural oils like coconut oil or almond oil for moisturising your body and face.
• Choose Natural Makeup: If you wear makeup, opt for natural and organic brands that use plant-based ingredients. Many conventional makeup products contain harsh chemicals that can irritate the skin. Look for brands that offer mineral-based or plant-based foundations, concealers, and blushes.
• Simplify Your Routine: Sometimes, less is more. Simplify your skincare routine by reducing the number of products you use. This can help minimise the risk of exposing your skin to harsh ingredients. Opt for multi-purpose products or streamline your routine to the basics: cleansing, toning, and moisturising.
• DIY Skincare: Consider creating your own natural skincare products at home. You can find many recipes online for making facial scrubs, masks, and moisturisers using simple, natural ingredients like honey, oatmeal, avocado, and essential oils. This way, you know exactly what goes into your skincare products.
• Patch Test: When trying new products, always perform a patch test on a small area of skin first. This is especially important if you have sensitive skin. Apply a small amount of the product to your inner arm or behind your ear and wait 24-48 hours to see if any irritation or reaction occurs.

Remember, the goal is to nourish and support your skin's natural processes while avoiding harsh ingredients that can strip away its natural oils and protective barrier. Opting for natural alternatives can help you achieve healthy, glowing skin while aligning with your vegan lifestyle.

Frequently asked questions