Nutrition & Skin Health
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Nutrition is essential to keep our body functioning and healthy, including keeping our skin healthy. We tend to treat our skin from the outside but to look after our skin's health we must also support it from the inside.
So for glowing skin, let’s look at some nutrients involved in skin health, and some food and lifestyle tips to dote on our skin from the inside out.
Skin basics
Our skin is the largest organ in our body. It protects all of our other organs and serves as the first physical barrier against the environment. It is made up of 3 layers: the epidermis (top or outer layer), the dermis (middle layer), and the hypodermis (bottom layer).
Our skin has multiple functions including temperature regulation, sensory perception (touch, pain, temperature, etc.), allowing movement of the body, and protection against dehydration, ultraviolet (UV) rays, trauma, pathogens, microorganisms and toxins.
Factors that affect our skin
There is a mix of both internal and external factors that can affect our skin health:
Internal: genetics, hormones, and ageing.
External: skincare, diet, lifestyle (stress, sleep), and the environment (pollution, UV rays).
Internal factors tend to be out of our control, however, external factors are more often within our control, meaning there are things we can do to control their impact on our skin.
Nutrition for skin health
Nutrition is one of the external factors that we can control. Poor nutrition can lead to inflammation, breakouts, and premature skin ageing. We can prevent this by eating a balanced diet, rich in antioxidants, vitamins and minerals.
So let’s take a closer look at the nutrients of particular importance for optimal skin health and function.
Protein
Collagen, elastin and keratin are proteins that play an essential role in the structure and strength of our skin, hair, and nails. We need dietary proteins to provide the amino acids (building blocks) to make these proteins so they can construct and repair skin tissue.
Protein sources include meat/poultry, fish, eggs, dairy, beans, pulses, nuts, seeds, and soy products (tofu, edamame, and tempeh).
Omega-3
Omega-3 fatty acids are found in the epidermis (the outer layer of the skin), where they help form our skin’s barrier and maintain moisture in the skin. Omega-3s also have anti-inflammatory properties which may also benefit skin health by reducing the severity of acne and sensitivity to sun damage.
Sources of Omega-3 fatty acids include oily fish (salmon, sardines, mackerel, herring, trout), pumpkin seeds, walnuts, green leafy vegetables, soybeans & soy milk, flaxseeds, linseeds and their oils.
Vitamin A
Vitamin A is an antioxidant, so it protects our cells from damage caused by free radicals that can break down collagen and contribute to premature ageing of the skin. It also helps our cells grow and develop, which means it promotes new skin cells and can protect the skin from sun damage.
It’s important to know that too little vitamin A can affect the skin, but too much vitamin A can also be harmful to the skin, such as when taking a high-dose supplement.
Vitamin A food sources include dairy products, eggs, salmon, green leafy vegetables, carrots, peppers, sweet potato, apricot, and mango.
Vitamin C
Our skin contains a lot of vitamin C, which is involved in making and maintaining collagen, a protein that forms & keeps the structure of the skin, making it strong. Vitamin C is also important for wound healing and an antioxidant that protects our cells against the damage caused by free radicals, which can affect our health & accelerate skin ageing.
Food sources of vitamin C include kiwi, berries, citrus fruits, bell peppers, broccoli, cauliflower, and brussel sprouts.
Vitamin E
Vitamin E is a powerful antioxidant meaning it protects our cells from damage - our skin cells included - and helps with wound healing. It also has an anti-inflammatory effect and may offer some protection against UV rays.
Sources of vitamin E are nuts, seeds, leafy green vegetables, salmon, egg yolk, avocado, sunflower, rapeseed, and olive oil.
Selenium
Selenium is a strong antioxidant which is important for skin function as it protects the skin from free radicals and against ageing induced by UVB radiation.
Selenium is found in meat, poultry, seafood, eggs, dairy products, brazil nuts, seeds, and wholegrains.
Zinc
There is quite a bit of zinc found in our skin as it is the third most zinc-abundant tissue in the body. This is because zinc influences the structure and proper functioning of the skin, and has an effect on skin regeneration and healing. On top of this, zinc is an antioxidant that protects the skin against harm, can prevent damage caused by UVs, and can help clear excess oil which in turn can help manage acne.
Food sources of zinc are meat, poultry, fish, dairy products, beans, nuts, and wholegrains.
Hydration
Healthy skin needs good hydration. Getting enough liquids helps maintain the balance of tissue functions, and is linked to less dry and rough skin.
Water, sparkling water, milk, flavoured drinks, smoothies, fruit juices, soft drinks, tea, and coffee all count as fluids, however, sugary drinks should be kept to one small glass a day to avoid consuming too many added sugars. Fruits and vegetables like oranges, melons, cucumbers or tomatoes can also contribute to our fluid intake with the added benefit that they contain vitamins and minerals.
Tips to nourish our skin
Variety is key - choose a wide range of foods as no one food or food group can provide all the nutrients our skin needs.
Eat the rainbow - fruits and vegetables provide so many nutrients and antioxidants that support our skin, so consume a variety of colours to get as wide of a range as possible.
Stay hydrated - make sure you are drinking enough liquids as they are particularly helpful for soft and supple skin.
Limit alcohol - alcohol can dehydrate the skin, so try to consume it within a sensible low-risk limit, not just for your skin but for your overall health.
Protect your skin - protect yourself from sun damage. This isn’t a nutrition tip but must be mentioned when we are talking about skin health, so use sunscreen and avoid letting your skin burn in the sun.
What’s the take-home?
The skin is an organ which has multiple functions, the main one being to protect our body and other organs.
Nutrition can have an impact on our skin health, with certain nutrients being of particular interest including proteins, omega-3 fatty acids, vitamins A, C, E, selenium and zinc.
Hydration is important to maintain skin balance and prevent skin dryness.
A varied and balanced diet is the best way to nourish our skin from the inside.
Check out these other Nutrition & Lifestyle posts…
References
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