We often hear that beauty starts from within, and that couldn’t be more true when it comes to your skin. While skincare products and treatments play a part, what you eat has a powerful impact on your skin’s health and appearance.
With busy modern lifestyles, it’s easy to reach for processed or sugary foods, but what you choose to put on your plate can either fuel or fight inflammation, and that makes a visible difference. This month, we explore the benefits of anti-inflammatory diet, which is about incorporating food rich in antioxidants, healthy fat and fibre, and its role in achieving radiant, youthful skin from the inside out.
Understanding Inflammation And Its Impact On Skin
Inflammation is your body’s natural defence mechanism. But when it becomes chronic, it can lead to various skin concerns, like dullness, breakouts or flare-ups of more serious skin conditions like eczema.
Chronic inflammation can occur due to one's habits and lifestyle, and also due to environmental factors. According to Dr. Juwariya Tasneem Syeda, Specialist Dermatology and Cosmetology, Aster Clinic, Bur Dubai, "Chronic inflammation occurs when there is prolonged exposure, over many months, to internal and external sources like irritants, UV radiation, pollution, allergens, radiation, perfumes, aggressive ingredients in skin care, ingredients used every day, smoking, drinking alcohol and pro inflammatory foods".
Over time, inflammation can cause essential proteins that maintain the firmness and elasticity of your skin to breakdown. "This impairs the skin's natural barrier function, making it more vulnerable to irritants, allergens, and environmental damage. Over time, the skin may appear dull, uneven in tone, and more prone to redness or sensitivity", says Dr. Ruhil Badiani, Family Physician at Cornerstone Clinic.
The effects of chronic inflammation on skin health can be long-lasting. According to experts, it can lead to premature ageing, wrinkles and even sagging. "Persistent inflammation can also weaken your skin’s protective barrier, making it dry, sensitive and more prone to redness. Inflammation plays a major role in common skin issues like acne, eczema, and rosacea, making flare-ups more frequent and harder to manage", according to Ms. Chane Ann Marshall, Aesthetician and Laser Therapist at Aesthetics by King's College Hospital London Dubai (KCHLD).
Inflammation can also trigger hyperpigmentation, a condition in which patches of skin appear darker than the surrounding skin, and increase the risk of scarring by slowing the overall skin healing process.
Dr. Rajesh Radhakrishnan, Specialist Dermatologist at Medcare Medical Centre, Marina and Al Furjan West, explains that inflammation damages skin cells at the molecular level and result in DNA damage and cause other chemical disruptions that contribute to dullness, thinning skin and premature ageing.
Dr. Juwariya Tasneem Syeda from Aster Clinic suggests that inflammation from poor diet and environmental triggers can even increase the risk of skin cancer. This is due to a combination of weakened immune response, imbalance of chemical components and promotion of tumour growth.
The Role Of Diet: What To Eat
So what exactly should you eat for a vibrant and healthy skin? Experts agree that an anti-inflammatory diet, rich in colourful fruits and leafy vegetables, fatty fish, seeds, and healthy fats, can make tremendous differences to one's skin and thereby, overall appearance.
"An anti-inflammatory diet can significantly improve skin health and aesthetics by addressing the root causes of inflammation internally", says Dr. Ruhil Badiani from Cornerstone Clinic.
Ms. Suzan Trabulsi, Clinical Dietitian at Aesthetics by KCHLD, recommends foods high in antioxidants like berries, leafy greens, citrus fruits, and green tea, as well as omega-3-rich options like salmon, sardines, walnuts, and flaxseeds. Additionally, incorporating turmeric into the diet is highly recommended, as it has powerful anti-inflammatory and antimicrobial properties.
Experts also highlight the importance of foods such as carrots, tomatoes, sweet potatoes and mangoes, which boost collagen production and support skin hydration. Other recommended items include berries, particularly blueberries, strawberries and raspberries, fatty fish, olive oil and other oils like wheat germ oil and safflower oil in limited amounts.
Importantly, you don’t need to overhaul your entire routine to see results. Start by making small changes to your diet. Try switching from white rice to brown rice or quinoa, and replace processed snacks with fruits, nuts or seeds. Choose grilled or baked lean meats and cut down on sugary drinks.
Things To Avoid: Common Mistakes In Local Diet
Experts note that busy lifestyles in the UAE often lead to overconsumption of high-calorie, low-nutrient foods. So, it’s not just about what you eat, but also crucially about what you avoid. According to Ms. Suzan Trabulsi from Aesthetics by KCHLD, "Refined sugars, trans fats, and processed foods can trigger inflammatory pathways and worsen skin conditions like acne, rosacea, or eczema".
Dr. Juwariya Tasneem Syeda from Aster Clinic warns against consuming excess of calory-dense food like sugared soda, fruits drinks, potato fries, chips, burger of red meat, sausage, ham, and spicy food, and also adds, "Not only eating this processed food, snacking frequently and eating at the wrong time of the day is also responsible for chronic inflammation".
Dr. Rajesh Radhakrishnan from Medcare Medical Centre says notes that although traditional UAE foods have many healthful ingredients like legumes, olive and herbs, the recent shift toward processed foods and high sugar have a negative impact on the skin health.
Ms. Chane Ann Marshall from Aesthetics by KCHLD also notes that it is not about giving up your favourites, and says, "The key is balance! Incorporating more fresh vegetables, fruits, omega-3-rich fish, and hydrating foods can help counteract inflammation and keep your skin glowing. Small shifts can make a big difference".
What Results Can You Expect
The good news? Committing to an anti-inflammatory diet can bring visible aesthetic improvements within weeks.
Ms. Chane Ann Marshall from Aesthetics by KCHLD notes that while results vary by individual, studies suggest that within six to twelve weeks of consistent dietary change, people may notice reduced breakouts, improved skin tone, decreased redness and better hydration. Combined with other lifestyle measures, this approach helps your skin becoming more resilient over time.
"The cumulative effect of decreased inflammation through an anti-inflammatory diet supports the body’s ability to repair and regenerate skin cells more efficiently", says Dr. Ruhil Badiani from Cornerstone Clinic.
Other benefits of anti-inflammatory diet are also highlighted by the experts, including delayed greying of hair, reduced skin-related conditions and also suppression of the onset of skin cancer.
Dr. Juwariya Tasneem Syeda from Aster Clinic says, "It is important to get a food intolerance test and consult with a nutritionist to create personalised anti-inflammatory meal plans that will align with your skin specific needs. Beyond the diet, also consuming the right supplements and prioritising the portion size and meal timings are important to help you get optimum results".
As the UAE’s wellness community grows, more residents are looking beyond topical treatments to support their skin from within. An anti-inflammatory diet, balanced lifestyle, and expert guidance seems to be the way to go forward. Always remember that nutrition and skin-care go hand in hand. Manage your diet well and avoid the common dietary pitfalls and your skin will thank you.