Protect Your Skin Health with the Mediterranean Diet – InVite Health Podcast, Episode 375

Protect Your Skin Health with the Mediterranean Diet – InVite Health Podcast, Episode 375

skin health

InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH

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For a very long time, there was never a link between diet and skin health. Over the past decade, there has been much research done in this particular area, looking at how certain foods can actually give a layer of protection to the skin itself. We can think about things such as UV radiation coming from the sun and see how beneficial powerful proanthocyanidins coming from deep, dark pigmented fruits can be to offset the negative effect and the damage created by the sun to the skin. Today I want to talk about how adhering to a Mediterranean diet can be beneficial for your overall skin health.†


Research on the Mediterranean diet

Studies now show that dietary impact plays an integral role in the health and protection of our skin. We can look at omega-3 fatty acids, for example, which help to hydrate the skin from the inside out. We can look at Vitamin E and Vitamin C as well. Looking at this connection between diet and overall skin health has really started to demonstrate that people who adhere to the Mediterranean diet reap the benefits of those powerful nutrients.†

Let’s look at the impacts of the Mediterranean diet on our aging skin. In the American Journal of Clinical Nutrition, researchers were looking at the Mediterranean diet and skin cancer risk. Researchers looked at close to 100,000 women in France and analyzed their dietary intake. They found that the adherence to the Mediterranean diet, which includes high intake of fruits, vegetables and omega-3 fatty acids, benefitted these subjects and was actually associated with a lower risk of developing skin cancer.† 

Nutrients that can help protect skin health

Studies have indicated that the Mediterranean diet provides protective nutrients through oils and juices from fruits. There are natural, powerful antioxidants derived from fruits and vegetables, such as aloe and anthocyanidins from grapes, that have UV-blocking capabilities. Consuming these nutrients helps you protect your skin health against the negative effects of UV radiation.† 

Oftentimes, we look at skin as one of the main places where we recognize the effects of aging, whether that be through the graying of the hair, fine lines or wrinkles. If we can start to tie together the impact that diet has on the aging of the skin, then we can be more proactive when it comes to maintaining and protecting our skin health.†

We can think about all of the different nutrients that are required to maintain our skin health. This includes omega-3 fatty acids and antioxidants from fruits and vegetables. We can look at carotenoids, tocopherols, tocotrienols, flavonoids and vitamins A, C and E that are yielded from those fruits and vegetables. All of these things play a vital role in terms of being able to deactivate that assault on the skin itself and allow for that youthfulness to continue through in our skin as we get older.†


In this episode, Amanda Williams, MPH discusses how powerful nutrients found in fruits and vegetables can help maintain skin health in the face of harmful rays from the sun. She explains why the Mediterranean diet is a good choice for helping to protect the skin because it is rich in healthy fats and antioxidants.†

Key Topics:

  • The overall benefits of the Mediterranean diet
  • Research on how the Mediterranean diet impacts skin health
  • Other factors that impact the health of the skin

Thank you for tuning in to the InViteⓇ Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at InViteⓇ Health today. We’ll see you next time on another episode of the InViteⓇ Health Podcast.

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