The Science Behind Glowing Skin: 6 Essential Nutrients Explained
Your skin is a reflection of your inner being, mirroring the quality of your diet, lifestyle and wellbeing.
Aside from lifestyle and genetics, what you eat plays a role in your skin health. Eating the right foods will not only enhance your natural beauty, it will help minimise wrinkles, acne, inflammation and other skin-related conditions.
Most people treat their skin with topical products, vital as they are-they don’t address the root cause, but true skin transformation is only possible when we also work from within with skin nutrition.
For our skin to be strong, lustrous, and radiant, we also need the right bacterial and nutrient balance in our gut. Our gut is home to a large portion of our immune system. It's where we make nutrients (that make collagen), antioxidants (that protect our skin), metabolize hormones, neutralize pathogens, and make neurotransmitters and detoxifying enzymes, so it’s little wonder that the state of the gut has a profound effect on our skin.
The skin, hair, and nails are the last places to get nutrients that go to more important organs first. If we’re not getting enough nutrients or digesting our food properly due to poor gut health, our skin will start to starve. This affects skin elasticity and collagen production and will manifest in dull, lackluster skin with poor tone. Studies show that those with good digestion have a healthier fatty-acids profile in their skin, making their skin plumper, more hydrated, and more moisturized.
Skin nutrition has been highlighted recently with countless brands offering ‘inner beauty’ solutions and there is a big reason for this - because it really does impact our skin.
Here, we explore the mechanisms and sources of key nutrients vital for maintaining a radiant complexion.
Zinc:
Zinc is crucial for skin health, acting as a cofactor for numerous enzymes involved in DNA synthesis, cell division, and protein synthesis. It stabilizes cell membranes and supports immune function. Zinc deficiency can lead to conditions like acne, dermatitis, and impaired wound healing.
To ensure adequate zinc intake, incorporate the following foods into your diet:
Oysters: One of the richest sources of zinc.
Beef: A great source of bioavailable zinc.
Pumpkin Seeds: A plant-based option rich in zinc.
Chickpeas: Versatile legumes providing a good zinc source.
Spinach: Offers a moderate amount of zinc.
6% of total body zinc is located in the skin. Zinc is present in both the epidermis and dermis, though at levels five-fold higher in the epidermis.
Selenium:
Selenium's antioxidant properties help maintain skin elasticity and also helps to prevent acne, which is good news for adult acne sufferers.It enhances vitamin E absorption, crucial for collagen protection. Selenium deficiency can impair antioxidant defense and lead to skin abnormalities.
Include these selenium-rich foods:
Brazil Nuts: Extremely high in selenium.
Seafood: Such as tuna, sardines, and shrimp.
Organ Meats: Like liver and kidney.
Poultry: Such as chicken and turkey.
Dairy Products: Like milk and cheese.
Essential Fatty Acids (EFAs):
Essential fatty acids perform many crucial functions in your body. Essential means we have to obtain them from food because the body cannot make them on its own. EFA’s are essential to overall skin health, and help to build a strong skin barrier. This is like a seal on the top of your skin, which keeps the moisture in and irritants out.
EFAs, including omega-3 and omega-6 fatty acids, are vital for maintaining skin barrier function and reducing inflammation. They influence cell membrane fluidity and signaling pathways. Essential Fatty Acid Deficiency can lead to dermatitis and increased transepidermal water loss.
Key sources include:
Salmon: Rich in omega-3 fatty acids.
Flaxseeds: A plant-based source of omega-3s.
Chia Seeds: Another excellent plant-based option.
Walnuts: Provide a good balance of omega-3s and omega-6s.
Hemp Oil: A versatile source of both omega-3 and omega-6.
Vitamin A:
Everything that defines healthy-looking, beautiful skin is a direct result of vitamin A. It is the only known molecule that helps keep the skin healthy and helps to provides anti-aging benefits. Vitamin A supports cellular turnover, collagen production, and immune function in the skin. Retinoids derived from vitamin A regulate epithelial cell growth and differentiation. Deficiency can cause hyperkeratosis and impaired wound healing.
Ensure sufficient intake through:
Sweet Potatoes: High in beta-carotene, a precursor to vitamin A.
Carrots: Another beta-carotene-rich vegetable.
Kale: Provides both beta-carotene and other vital nutrients.
Liver: One of the richest sources of vitamin A.
Eggs: Contain retinol, an active form of vitamin A.
Vitamin B Complex:
Vitamin B isn’t just any regular vitamin, there are eight different classes of B vitamins – all of which come from different sources and have a variety of skincare benefits. B Vitamins offer a myriad of skin health benefits, but two of the most significant are cell renewal and stress relief. The vitamin B complex is water-soluble, meaning that it can’t be stored by the body, so it’s super important to include vitamin B-rich foods in your diet every day in order to reap all of the skincare benefits. A Vitamin B deficiency can wreak havoc on your skin, causing acne, rashes, dry and flaky skin, cracked lips, and wrinkles. It can also make your skin more sensitive to sunlight, personal care products, and other potential aggressors, and can accordingly lead to redness and irritation.
Consume these B vitamin-rich foods:
Spinach: High in several B vitamins, especially B9 (Folate).
Mushrooms: Provide a good source of B2 (Riboflavin) and B3.
Avocados: Rich in B5 and B6 (Pyridoxine).
Legumes: Such as beans and lentils.
Whole Grains: Including brown rice and oatmeal.
Vitamin C:
This potent antioxidant is critical for collagen synthesis and protecting the skin from oxidative stress. It enhances the skin's immune defense mechanisms and helps in wound healing.
To prevent deficiency and support skin health, include:
Citrus Fruits: Such as oranges, lemons, and grapefruits.
Strawberries: High in vitamin C and other antioxidants.
Bell Peppers: Particularly red and yellow varieties.
Kiwifruit: Another excellent source of vitamin C.
Broccoli: Offers vitamin C along with other nutrients.
Recent Research Insights
Modern studies emphasize the significant impact of diet on skin health. High-sugar and processed food diets are linked to acne exacerbation, while omega-3 fatty acids and antioxidants can improve psoriasis and eczema. Probiotics enhance gut microbiota, reduce inflammation, and improve skin barrier function (Dermatology Times).
From Diet to Dermis:
Diversify Your Diet: Incorporate a variety of nutrient-dense foods to ensure your skin receives all necessary vitamins and minerals.
Support Gut Health: Include probiotics and prebiotics from fermented foods to enhance gut and skin health.
Stay Hydrated: Adequate hydration is crucial for maintaining skin elasticity and a radiant complexion.