Which foods play role in skin health?

Written by Paris Kazemian
Obesity, diabetes, and heart disease are all conditions that can be easily linked to a bad diet, but most people do not know the connections between a bad diet and skin health. The fact is that eating poorly may change your skin’s structure and impair its capacity to protect you and cure itself.

Nutrients the skin needs

Your skin is challenged because of daily skin difficulties including sun damage, dryness, wrinkles, aging/thinning, and injuries.

It is important to eat a balanced diet in order to maintain good health in general, but your skin has specific requirements as well. The body needs a variety of nutrients to maintain a healthy complexion, including carbohydrates, proteins, lipids, vitamins, and minerals. In this article, I will discuss your skin requirements from a dietitian’s perspective and I Will tell you which vitamins and minerals you need to receive from food in order to help your skin.

Vitamins

1- Vitamin E

Vitamin E keeps your skin soft and supple by counteracting UV damage. Vitamin E can be found in a variety of foods like:

• Wheat germ oil
• Sunflower, safflower, and soybean oil
• Sunflower seeds
• Almonds
• Peanuts, peanut butter
• Beet greens, collard greens, spinach
• Pumpkin
• Red bell pepper
• Asparagus
• Mango
• Avocado

2- Vitamin D

We discussed vitamin D already and strongly recommended reading that article here.

Vitamin D is vital for calcium absorption and immune function. Vitamin D is present in your skin and in your diet. Your skin produces vitamin D when it’s exposed to sunlight; however, sometimes you will need to use supplements in order to get enough vitamin D. You can find vitamin D in:

• Cod liver oil
• Salmon
• Swordfish
• Tuna fish
• Orange juice fortified with vitamin D
• Dairy and plant milk fortified with vitamin D
• Sardines
• Beef liver
• Egg yolk
• Fortified cereals

3- Vitamin A

There are two types of Vitamin A: retinoids, which promote new skin cells, and carotenoids, which prevent cell damage (premature aging). Include these vitamin A-packed foods in your daily diet:

• Tomatoes
• Carrots
• Red bell pepper
• Cantaloupe, mango
• Beef liver
• Fish oils
• Milk
• Eggs
• Fortified foods

4- Vitamin C

Boosting collagen production and fighting aging are some of the benefits of vitamin C. Vitamin C is essential for your skin’s structure and resilience. You can find it in:

• Citrus (oranges, kiwi, lemon, grapefruit)
• Bell peppers
• Strawberries
• Tomatoes
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• White potatoes

Minerals

1- Zinc

One of the most beneficial healing elements for skin health is zinc, which is especially crucial for acne patients. Zinc helps regulate several hormones that can lead to acne and regulates the amount of oil produced by the skin. You can find zinc in the following foods:

• Olives
• lean meat
• liver
• sea vegetables
• soy products
• peas
• Brazil nuts
• almonds
• cashews
• hazelnuts
• walnuts

2- Other minerals

Also, other minerals can help you to have healthy skin

• Copper
• Selenium
• Potassium
• Silica
• Magnesium
• Calcium

Fatty acids

Fatty acids are the building blocks of the fat in our bodies and in the food we eat. During digestion, the body breaks down fats into fatty acids, which can then be absorbed into the blood.

Omega-3 fatty acids help you maintain thick, moisturized skin. In the absence of these fatty acids, the skin can become thin and dry. you can find fatty acids in:

• Salmon
• Trout
• Shrimp
• Sardines
• Oysters

Collagen

Collagen is the most common protein in your body. Collagen has many important functions, including providing your skin with structure and strengthening your bones. It is a major component of your skin. It plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.

In recent years, The popularity of collagen supplements has grown. Most are hydrolyzed, which means the collagen has been broken down to make it easier to absorb. Typically, these supplements are powdered but are also available as capsules.

Also, Some foods may naturally increase your collagen intake, including:

• Pork skin
• Chicken skin
• Bone broth
• Beef
• Fish

In the cooking process, collagen becomes gelatin, which is a protein substance derived from collagen after it’s cooked.

Bottom line

We regularly face primary challenges in deciding what to eat to maintain young and healthy skin, defining a healthy diet, and the role of diet in aging. in this topic, we had discuss nutrition advice and ways to maintain healthy skin and delay skin aging. Skin is the primary barrier that protects the body from external aggressions so take care of your skin!

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