nutrition & skin health

Nutrition is one of the main factors that play a key role in keeping all of our organs healthy, and as our skin is the biggest organ in the body it would be expected that our nutrition will play a great role on it too. However, the role of nutrition is sometimes overstated when it comes to skin health as some of the other factors that affect skin health such as genetics, age and UV damage are things that cannot be controlled solely by our nutrition.

Nutrients that play an important role in skin health:

• Protein

  Protein is broken down to amino acids, which are then used by the body to structure our skin. This happens by the work of keratin, collagen and elastin.

  Great sources of protein:

  • Meat

  • Seafood

  • Dairy

  • Eggs

  • Beans

  • Nuts

  • Seeds

  • Soya

  • Legumes

• Omega-3 & omega-6 fatty acids

  These are essential fatty acids that are involved in the creation of our skin’s outer layer. This creates our skin’s barrier, and it keeps it moist. Omega 3 also has anti-inflammatory properties which also benefit the skin.

  Great sources of omega-3 and omega-6:

  • Oily fish (salmon/trout/sardines/ mackerel)

  • Walnuts

  • Chia/flax seeds

  • Vegetable oils

  • Tofu

• Vitamin C

  Vitamin C is involved in the creation of collagen which helps in the creation of the structure of the skin. Its antioxidant properties also aid the healing process of wounds and scars.

  Great sources of vit-C:

  • Oranges

  • Strawberries

  • Kiwis

  • Peppers

  • Broccoli

  • Tomatoes

  • Potatoes

• Vitamin E

  Vitamin E is a protective vitamin for the skin due to its antioxidant properties. It is also known to protect against UV rays.

  Great sources of Vit-E:

  • Safflower oil

  • Sunflower oil

  • Leafy green vegetables

  • Seeds

  • Nuts

  • Some fortified foods

• Vitamin A

  Vitamin A is an antioxidant vitamin, which aids with cell growth and turnover.

  Vitamin A is present in the form of retinol in:

  • dairy products

  • liver

  • salmon.

  It is also found in the form of beta-carotene in:

  • green leafy vegetables

  • carrots

  • peppers

  • sweet potatoes

  • mangos

  • apricots

  Pregnancy:

  If pregnant avoid vit-A supplements and consumption of liver or liver pate as they are very high in vit-A and having large amounts can harm the unborn baby.

• B Vitamins (niacin, biotin, B6, riboflavin)

  Deficiency in these vitamins can lead to skin inflammation, dermatitis, cracks on the skin as well as rashes.

  Great sources of B vitamins are:

  • Seeds

  • Nuts

  • Wholegrains

  • Meat

  • Offal

  • Poulty

  • Seafood

  • Dairy

  • Eggs

  • Vegetables

  • Some fortified foods

• Zinc

  Zinc is a very important nutrient as it helps with the healing of scars and wounds and protects against UV rays.

  Great sources of zinc:

  • Oysters

  • Crab

  • Lobster

  • Poultry

  • Dairy products

  • Red mead

  • Beans

  • Nuts

  • Wholegrains

  • Fortified cereal

• Selenium

  Selenium has antioxidant properties and therefore protects the skin by aiding the healing process.

  Great sources of selenium:

  • Eggs

  • Seafood

  • Poultry

  • Meat

  • Dairy products

  • Seeds

  • Wholegrains

  • Brazil nuts

Hydration:

Sufficient hydration is important for our skin.

Great sources of fluids:

·      Water

·      Milk and plant-based alternatives

·      Coffee

·      Tea

Alcohol should be avoided and consumed based on the recommended low risk limit as it can also dehydrate the skin.

Deficiency in the above vitamins and minerals can lead to impaired skin health which can be caused if there is undernutrition. This can then lead to dry and itchy skin as well as other problems, like slow wound healing and skin conditions such as dermatitis. As boring as it can sound a well-balanced diet with a variety of food from all food groups including grains, nuts, seeds, vegetables, fruits, fish, meat, and dairy products can provide us with sufficient nutrition, which can then lead to healthier skin. Following a healthy balanced diet will not aid our skin, but also all other organs of the body such as the brain, heart, and gut.

References:

• Bda.uk.com. 2022. Skin health. [online] Available at: <https://www.bda.uk.com/resource/skin-health.html> [Accessed 26 May 2022].

• Pullar, J., Carr, A. and Vissers, M., 2017. The Roles of Vitamin C in Skin Health. Nutrients, 9(8), p.866.

• Park, K., 2015. Role of Micronutrients in Skin Health and Function. Biomolecules &amp; Therapeutics, 23(3), pp.207-217.