Raw Food Diets, Vegan Diets & Your Skin: The Concerns

There’s no question that the appearance of your skin is closely tied to contents of your diet. Fresh, nutritious vegetables and fruits have long been touted as keys to a clear, smooth and radiant complexion. But with so many fruit- and veggie-based diets, vegan and raw food among the most popular, how are we to know what’s best? And how can we expect each diet to affect our skin? Let’s take a look at vegan vs. raw food and highlight what you need to know about each diet to come away with the best skin around.

A raw food diet is based in unprocessed whole foods (fresh vegetables, fruit, nuts, seeds, grains and legumes) that aren’t cooked above 115 degrees Fahrenheit. Raw foodists believe that cooking foods destroys beneficial natural enzymes that aid in digestion and absorption. A vegan diet is free of all animal products and byproducts (eggs, butter, milk, gelatin, etc). The key to both diets is variety; it’s important to eat a wide range of raw and vegan foods for optimum nutrition.

Both vegans and raw foodists report dramatic changes in their skin after switching to these plant-based diets. However, it is true that skin conditions can temporarily worsen following a switch to a plant-based diet; this is a result of the body eliminating toxins. But followers of both diets have reported fewer blackheads, less/more even oil production, smoother, clearer, brighter skin and better elasticity or skin tone.

Watch Out For:

Fats

For both raw foodists and vegans, it’s extremely important to eat an adequate amount of healthy fats. Essential fatty acids are at the top of that list because skin cells must maintain a protective layer of fat that is strengthened by Omega 3s. Keeping enough fats in the diet ensures that you’ll have plump, supple skin- and less visible wrinkles! Fats also allow for the absorption of fat-soluble vitamins like A, E, D and K. Good vegetable fats to choose include cold-pressed oils like grapeseed, flax, olive and coconut; other healthy fat sources include avocado, nuts and seeds.

Deficiencies

Vitamin D is a powerful anti-aging vitamin, but because most raw foodists don’t get enough vitamin D in their diet, it’s important to supplement. Fortified foods like soy milk of almond milk can also be a good source of vitamin D. Vitamin B12 is also a common deficiency in raw foodists and vegans (it’s found only in animal products). Vitamin B12 is critical for cell turnover and the formation of new skin cells, so supplementation is important for healthy skin on a plant-based diet.

The Convenience Trap

Vegans, especially, should beware of choosing processed vegan foods too often for convenience reasons. Processed foods, refined sugars, caffeine and alcohol fall into the category of ‘vegan,’ but won’t do any favors for your skin. It’s possible to negatively affect your skin even while on a plant-based diet if you include too many of these foods in your meals. It can require extra work to prepare a varied, plant-based diet, but every time you look in the mirror your skin will remind you that it’s worth it!

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