Nutrition For Healthy Skin
Achieving the skin we want can be as simple as understanding basic nutrition. Our body needs certain vitamins, minerals and nutrients to function optimally, and a deficiency or overabundance can translate as skin conditions. Our skin receives everything we intake in our body via capillaries in our cardiovascular system, and this includes the molecular components of the foods we eat. It’s important to maintain a balanced diet not only for our skin to appear healthy, but so we can feel good physically and mentally.
Our body breaks down carbohydrates and uses them as energy through a process called metabolism. Carbs include sugars, so it’s important to limit the amount of refined sugars we consume, especially in processed or prepared foods, and get plenty of fiber from fruits and vegetables - this helps regulate our blood sugar and keep us feeling full longer. We need fat so our body can absorb fat-soluble vitamins though it’s important to have healthy fats like those found in avocados, olive oil and salmon (high in Omega-3, which the body cannot produce on its own) and stay away from trans fats (linked to heart disease). We need proteins as they are the building blocks for many of the structures in our body including our skin, hair and nails (and basically everything else).
Our body also needs vitamins and minerals to produce biochemicals and carry out other body functions. These are things our body cannot create on their own. Vitamins are water or fat soluble - water needing to be replaced as we lose it through sweat and urine, and fat that can accumulate in the body. Water soluble vitamins and their effects on the skin include Vitamin C: boosts immune system and neutralizes free radicals and the B-complex: Thiamine B1 enhances circulation, Riboflavin B2 promotes metabolism, Niacin B3 reduces lipids, Pantothenic Acid B5 synthesizes hormones, Pyridoxine B6 increases oxygen, Biotin B7 promotes circulation to skin, Folate B9 cell growth, Cobalamin B12 maintains nerve function. Fat soluble vitamins and their effects on the skin include Vitamin A: antioxidant, aids in UV resistance; Vitamin D: strengthens bones; Vitamin E: antioxidant, protects cells from free radical damage; and Vitamin K: anti-inflammatory, aids in blood clotting.
Essential minerals include calcium to strengthen bones, magnesium to maintain nerve health, phosphorus promotes cell growth, and potassium stabilizes the cardiovascular and nervous system. We also need iron to help transport oxygen, zinc to support the immune system, and iodine to regulate thyroid function. Sodium is essential to regulate our hydration and blood pressure levels. It’s important to note there are various types of salts available which can help boost your mineral intake. One example is Celtic salt, containing minerals such as magnesium and potassium to help further maintain fluid balance, as it allows our cells to retain water to help us stay hydrated longer.
Above all, getting the proper amount of hydration is most important for our body to transport nutrients, remove waste and aid in many of our other body functions. Too many or too little nutrients of any sort can lead to issues in our skin, such as acne from dairy or iodine intake, or advanced aging from sugar intake. It is also important to note that no one food has every nutrient we need, which is why it’s important to have a balanced diet with plenty of fruits, vegetables and protein.
