We are what we eat, as the saying goes.
And acclaimed plastic surgeon Dr Amir Karam said this is especially true when it comes to our skin and appearance.
The San Diego-based aesthetician has revealed his inexpensive go-to ingredients available at the grocery store for keeping skin youthful and radiant.
On Dr Karam’s list are foods that boost collagen and promote hydration, which improve skin elasticity.
He has also recommended foods with prebiotics and probiotics as they help smooth skin texture and prevent breakouts.
He explained in a YouTube video: ‘So many of us invest so much time and money in procedures, skin care products, and treatments.
‘And those things are important, but we often overlook probably the most important strategy in creating that youthful, beautiful skin, which ultimately comes by addressing the changes at the cellular level.
‘And that can be addressed by the foods that we eat.’
We are what we eat, as the saying goes. And acclaimed facial plastic surgeon Dr Amir Karam says this is especially true when it comes to our skin and appearance (stock image)
First, Dr Karam highlighted the importance of collagen-boosting foods that can help to improve skin elasticity, resilience and hydration.
He recommended stocking up on organic chicken breasts as they are an excellent source of protein, providing all nine essential amino acids, including lysine, which is vital for collagen production.
Another food on his shopping list to aid collagen production is bone broth.
Dr Karam explained: ‘Consuming it gives your body exactly what it needs to create and build collagen, as well as hydrate the skin and just give areas outside of the skin, joints, everything else, all those important things that it needs to function better.’
With the skin constantly bombarded by pollutants and toxins in a modern environment, Dr Karam stressed the importance of foods rich in antioxidants, substances that protect cells from toxins, and vitamin C to help create a protective barrier.
Vitamin C packs a double punch, the surgeon said and is also essential for boosting collagen.
One of the ‘easiest and most delicious and ways’ to get both vitamin C and antioxidants, Dr Karam said, is through berries.
His go-tos are blueberries and strawberries, but other foods he recommended include bell peppers and grapefruit.
He suggested infusing water with berries and grapefruit as a refreshing, sugar-free way to stay hydrated while getting the nutrients back into your body.
Dr Karam also said leafy green vegetables are important sources of vitamin C and antioxidants.
He said broccoli sprouts are exceptionally high in sulforaphane, a powerful compound that helps protect the skin against UV-induced damage.
Sprouts can contain 10 to 100 times more sulforaphane than mature broccoli.
Organic chicken breasts are an excellent source of protein, providing all nine essential amino acids, including lysine, which is vital for collagen production
Avocados are deemed the best food for supple, moisturized skin as they are rich in healthy fats
A balanced gut is key to achieving clear, radiant skin, Dr Karam revealed, through a complex network called the gut-skin axis.
A healthy gut promotes a strong immune system, reduces inflammation, and aids in the absorption of vital nutrients for skin regeneration and protection, leading to a glowing complexion.
He told viewers: ‘So having probiotics and prebiotics in your diet helps with the inflammation that helps calm and prevent acne, redness, and skin sensitivity.
‘So absolutely important to have that really strong gut skin connection.’
He explained that probiotics are the healthy gut bacteria, while prebiotics are the fuel that helps them do their job effectively.
Some of Dr Karam’s ‘gut healthy heroes’ include sauerkraut and probiotic yogurt.
Meanwhile, his prebiotic recommendations are chia seeds, green leafy vegetables and avocados.
Avocados are also deemed the best food for supple, moisturized skin as they are rich in healthy fats.
The healthy monounsaturated and polyunsaturated fats found in avocados, including oleic acid, help strengthen the skin’s moisture barrier.
This reduces water loss from the skin, helping to keep it hydrated, soft, and supple.
Other sources of healthy fats, Dr Karam said, come from nuts and seeds as well as extra virgin olive oil.
Dr Karam highlights the importance of collagen-boosting foods which can help to improve skin elasticity, resilience and hydration
Lastly, the surgeon suggested gravitating toward foods rich in omega-3s to combat inflammation because these fatty acids are powerful anti-inflammatory agents that reduce inflammation, which is linked to aging.
Omega-3s, such as EPA and DHA (found in eggs and fatty fish such as salmon and sardines) and plant-based ALA (found in flaxseed and chia seeds) help regulate the body’s inflammatory processes, thereby supporting overall health and potentially slowing the aging process by helping to prevent wrinkles.
Dr Karam eats salmon several times a week with his family.
Along with food, the Californian said that seasonings and spices can play a role in skin health, as well.
He revealed certain spices like turmeric and ginger contain powerful antioxidants and anti-inflammatory compounds that can combat oxidative stress and cellular damage not only on skin level but in the body too.
The doctor concluded: ‘So, that’s an incredible comprehensive list of foods that are great for our bodies that taste wonderful and make a huge impact in our skin health moving forward.’
Along with a nutrient-rich diet, Dr Karam said other products that can help prevent premature aging includes sun protection and a daily skincare routine that ‘complements everything else that you’re doing.’
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