Nutrition for healthy skin

Our skin is the largest organ of the body. The skin protects us from variations in temperature, micro-organisms, and chemicals and gives us the sensation of touch, cold and heath. Many people don’t know that nutrition plays a crucial role in skin health and that many skin problems, such as; Acne, rosacea, psoriasis and dry skin, are all affected by your diet. There is no point in spending your money on expensive skincare if you’re not caring to feed your skin from the inside out.

This article will find out the most beneficial foods and nutrients for your skin!

Let’s get started

Vitamin A

Vitamin A or retinol helps speed healing, prevent breakouts and support the skin’s immune system. In addition, vitamin A effectively prevents the formation of comedones that cause the most common forms of acne. Common signs of vitamin A deficiency are dry skin and hyperkeratosis pillars. https://en.wikipedia.org/wiki/Keratosis_pilaris Vitamin A is present in many animal tissues and is better absorbed from animal food than plants because plants don’t contain vitamin A; they contain carotenoids which must be converted to retinol.

Sources of vitamin A: The best sources are liver and cod liver oil. Other good sources are egg yolks, butter and cream. Plan sources are carrots, squash, pumpkin, sweet potato, dark green leafy vegetables, red peppers, tomatoes, and yellow fruits.

Vitamin C

Vitamin C is a potent antioxidant that reduces oxidative damage in the skin from the sun, pollution and environmental stress. Also, vitamin C helps make new collagen, which is necessary for wound healing and skin elasticity. Vitamin C is effective for collagen loss, pigmentation, skin conditions and ageing. Deficiency causes scurvy and contributes to the common problem of hyperkeratosis pillars.

Sources of vitamin C: lemons, limes, leafy greens, red pepper and cruciferous vegetables.

Collagen

Collagen is the most abundant protein in your body, from your tendons and membranes to your hair. Collagen hydrates your skin, and the regular ingestion of collagen peptides helps keep sagging skin and reduce wrinkles, especially as you age. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/, https://pubmed.ncbi.nlm.nih.gov/30681787/

Sources of collagen: Bone broth, meat cooked low and slow and organ meats. Collagen peptides supplements are great and practical. You can add collagen to your coffee, smoothie or soup—my favourite brands are Great lakes and Vital proteins.

Omega-3 Fatty Acids

Omega-3 is anti-inflammatory and may reduce the risk of acne and other skin problems. In addition, conditions like atopic dermatitis and psoriasis have improved when supplementing with omega-3s from fish oil. Omega-3s can increase the skin’s resistance to sunburn and improve skin barrier function.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117694/

Sources of omega-3 Fatty Acids: The best sources are wild-caught seafood like salmon, tuna, mackerel, sardines, and shellfish.

Zinc

Zinc protects the skin against oxidative damage and interacts with vitamin A to help that nutrient function at its best. Zinc protects our skin against infection, controls inflammation, and adds to optimal wound healing. Zinc is a promising alternative to other acne treatments; people suffering from acne usually have low zinc levels. https://pubmed.ncbi.nlm.nih.gov/29193602/

Sources of Zinc: The best sources are oysters and clams, crustaceans like lobster and crab, and red meat and poultry are all potent and highly bioavailable https://en.wikipedia.org/wiki/Bioavailability sources of zinc.

Bottom line:

Your skin is an expression of your inner health. Adding more vitamins A, C, collagen, omegas-3 and zinc to your diet can help reduce and even eliminate many skin conditions and improve overall skin look. Other factors that will help you achieve healthier skin are; Sleeping enough, reducing stress and using natural skin care products. One way to check your beauty product is with the app healthy living. https://www.ewg.org/apps/

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/

http://www.vivo.colostate.edu/hbooks/pathphys/topics/vitamina.html

https://lpi.oregonstate.edu/mic/minerals/zinc

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/