The Skin and our Diet
Does your diet impact the health and integrity of your skin? What nutrients and vitamins should you be focusing on for skin anti-aging benefits?
As many have heard, the skin is the largest organ of the body. It helps to create an external barrier to environmental stressors, plays a role in our immune system, avoids water loss from the body, and also carries a cosmetic impact in our appearance. As such, dutiful care and consistently must be placed in ensuring the health and integrity of this vital organ.
Nutrition
What we eat is closely associated with the health of our skin and a healthy, well-balanced diet that is implemented over an long, extended duration will yield anti-aging properties on the skin. We break down some key nutrients and elements that are vital to the health of skin.
Water: Vital for the skin and body and aids in the maintenance of tissue function within the body, regulates body temperature, acts as a transporter and solvent. The lack of water can cause dehydration of tissues and further accelerate skin aging and inflammation. The appearance of lips and limbs (i.e. knees, elbows, hands) is a direct reflection of the one’s fluid status.
It is advised to drink at least 2 liters of water/day.
Protein: The role of proteins span from constructing and repairing tissue, facilitating bodily functions, and supplying energy. Only an adequate amount of protein can aid in normal tissue renewal and repair.
It is generally advised to aim for 1 lb of protein per kg of body weight
Vitamins/Nutrients:
Copper: Builds the extracellular matrix, stabilizes proteins, and creates new blood vessels, augmenting blood flow
Zinc: Helps with growth of keratinocytes
Iron: Antioxidant properties
Vitamin A: Regulates gene expression and proteins that make up the skin matrix
Vitamin B: Helps with inflammation and pigmentation
Vitamin C: Collagen synthesis, elimination of the free radicals
Vitamin D: Reduces skin DNA damage, inflammation
Vitamin E: Prevents skin aging
What you should avoid
Fat: Diets high in fat have been associated with skin inflammation.
Tobacco: Changes the thickness of the skin, increases pigmentation
Alcohol: Alters the skin barrier, affects the lipid layer of the skin
Sugar: Associated with wrinkle production, skin thickness, and inflammation
