Are Crash Diets Good For Your Skin?

Crash diet effects for skinCrash diets may sound very attractive in the first place, but have you wondered whether there is a price to pay for the fast results they offer? For example, are crash diets good for your skin? Let´s see!

It is a fact that lack of basic nutrients in our daily diet negatively affects the function of our organism, and the signs can very rapidly appear on the skin. Let´s find out how.

Diet provides the body with all the nutrients – proteins, vitamins, carbohydrates, fats, minerals and trace elements – that it needs to function well and be healthy as well as protected from various diseases. Good body health, though, can only come as a result of a balanced diet.

Balanced diet is one that includes foods from all food groups in the right amount in order to meet the needs of our body. Otherwise, when certain nutrients are not included in our diet or their quantities are not sufficient, our body functioning soon gets disrupted.




The skin, as the largest organ of the human body, is one of the first areas where nutritional deficiencies are reflected. Dull skin, intense dryness, redness, itching or a burning sensation can all be symptoms of a crash diet.

Let´s find out, then, how lack of certain nutrients in crash diets can affect our skin health and appearance and what exactly it can cause:

  • Dull and Dry Skin: Diets are normally low in fat, but it is good to know that not all types of fat are harmful. Some of those fats such as unsaturated omega-3 and omega-6 fatty acids are essential and particularly beneficial for our body and skin health.

More specifically, they keep moisture in the stratum corneum of the skin of the epidermis at normal levels as well as protect against intense dryness. Especially when our body cannot synthesize these fatty acids, nutrition remains the only source of taking them.

According to experts, 20% of the calories that our body needs daily should derive from these so-called good fats. Olive oil, flaxseed, avocado, salmon, almonds and walnuts are rich sources of unsaturated fatty acids.

  • Hyperpigmentation, Wrinkles and Redness: Very important vitamins for our skin´s good health are undoubtedly vitamins C and E. As powerful antioxidants, thy both neutralize free radicals, which is the main cause of photo-aging and premature skin aging.

Vitamin C also promotes collagen production, the structural protein that keeps the skin elastic and healthy.

In addition, Vitamin A deficiency causes raugh skin, also known as scleroderma, while low levels of vitamin B complex can lead to redness, skin hypersensitivity, excessive oiliness or severe skin dryness.

  • Skin Inflammation and Premature Wrinkles and Fine Lines: Zinc is a mineral that promotes the good health of the epidermis. More specifically, it protects against dryness and inflammation of the skin, enhancing cellular metabolism and drastically reducing bacterial growth. Taking zinc supplements has proven to be effective in skin problems such as acne and eczema.

In addition, Selenium, a valuable trace element, is essential to the body for producing glutathione peroxidase, one of the most powerful antioxidants that, by neutralizing free radicals, it reduces collagen and elastin damage.




According to some studies, low blood levels of selenium in the blood are associated with the risk of skin cancer. Only 8mg of zinc and 55mg of selenium in our daily diet are enough to meet the needs of the body.

Foods that contain zinc and selenium are legumes, cereals, dark green vegetables, red and orange fruits and vegetables, fish, meat and poultry.

In conclusion, crash diets do not include foods from all food groups in the right amount and therefore they are not good for your skin, triggering various skin problems and issues that deprive the skin of its health and beauty.