What is the skin and how do you get ‘healthy’ skin?
The skin is our body’s largest organ, making up about 16% of our body weight, and consists of three main layers: the epidermis, the dermis, and the hypodermis. When healthy, these layers allow the skin to perform various functions, such as protecting us from chemicals, pathogens and environmental hazards, providing immune defence, regulating temperature, preventing excessive water loss and detoxifying by excreting waste products.
Since signs of ageing, stress and poor nutrition often appear on our skin first, focusing on your diet and making sure you get enough essential vitamins and minerals is one of the best ways to maintain healthy, glowing skin. Below is a list of key nutrients that help nourish, repair and enhance the skin from the inside-out.
Six nutrients to promote glowing skin from within
1. Vitamin A is essential for glowing skin. It can help to keep the skin healthy by speeding up healing (which is achieved by increasing the rate of skin cell turnover), protecting against damaging free radicals, preventing breakouts and maintaining moisture and suppleness. You might be familiar with Retinol, a well-known treatment for ageing skin and acne, which exists as a form of vitamin A called preformed vitamin A. The other form, provitamin A, exists as carotenoids such as beta-carotene, found in dark green and yellow-orange vegetables including kale, spinach, squash, carrots and sweet potatoes, which are then converted into retinol and retinoids in the body.
2. Foods rich in B vitamins are essential for treating damaged skin and improving skin tone. Since B vitamins are excreted in excess, especially during stress, maintaining adequate levels is vital for optimal health.
Key B vitamins for skin health include B2, B3, B5, and B7. Vitamin B2 (riboflavin) supports the liver, skin, hair, eyes and nervous system and is found in whole grains, nuts, seeds, pulses, beans, and leafy greens. Vitamin B3 (niacin) promotes a healthy liver, skin, hair, eyes and nervous system, available in mushrooms, leafy greens, nuts, seeds, tofu, pulses, and beans. Vitamin B5 (pantothenic acid) helps maintain skin, hair, eyes and liver health and can alleviate acne, and some sources include avocados, tomatoes, lentils, beans, sunflower seeds, mushrooms, and whole grains. Vitamin B7 (biotin) supports skin, hair and mucous membranes, possibly preventing dermatitis and dry skin, with sources in walnuts, almonds, peanuts, sweet potatoes, and whole grains.
3. Vitamin D is crucial for healthy skin as it promotes cell growth and repair and supports immune function, which is important for treating inflammatory skin conditions.
While it can be found in plant-based foods like sunflower seeds, mushrooms and chlorella, the best source of vitamin D is sunlight. The body converts sunlight into vitamin D, earning it the nickname “the sunshine vitamin.” Spending 10-15 minutes in direct sunlight is usually enough to meet your daily vitamin D needs, though this can vary based on location and skin colour.
For those who struggle to get enough vitamin D from diet and sunlight, supplementation is effective. Consider trying our new Mango Sunshine Shot, which provides 100% of your recommended daily vitamin D.
4. Vitamin C is a well-known, water-soluble vitamin that acts as a powerful antioxidant, combating damaging free radicals. In the dermis layer of the skin, it is essential for the production and maintenance of collagen, which helps maintain skin elasticity and suppleness.
Vitamin C also supports immune function, accelerates wound healing and promotes a healthy skin barrier. It is abundant in all fresh fruits and vegetables, with top sources including citrus fruits, kiwi, mango, papaya, pineapple, strawberries, raspberries, tomatoes, potatoes, cabbage, red pepper, kale, and broccoli. Surprisingly, one cup of sliced red pepper contains 190 mg of vitamin C, almost three times more than an orange.
To easily meet your daily vitamin C needs, try our Ginger Immunity Shot, which provides 100% of your recommended daily intake in one serving.
5. Essential fatty acids play a central role in promoting healthy, radiant skin. Omega-3 fatty acids may enhance the function of the skin barrier (epidermis), leading to more hydrated skin and protection against external pollutants. Omega-3 fatty acids can provide therapeutic benefits for inflammatory skin conditions like acne and psoriasis, and they may enhance the skin’s protection against UV damage.
Foods rich in omega-3 fatty acids include green leafy vegetables, nuts and seeds (especially flax seeds), chia seeds, walnuts, and avocados. On the other hand, omega-6 fatty acids can stimulate skin and hair growth and contribute to the production of ceramides, which maintain the skin’s structural integrity and improve its barrier function, ultimately boosting skin hydration. Plant-based foods rich in omega-6 fatty acids include nuts, seeds, and tofu.
6. Polyphenols, found in various plant foods like fruits, vegetables, whole grains, red wine (yes, you read that right!), green tea, dark chocolate, and certain spices and herbs, act as potent antioxidants. They can help reduce oxidative damage caused by free radicals in the body and in terms of skin health, they are believed to shield the skin from oxidative stress caused by the sun and environmental pollutants. This protection may help combat signs of ageing and increase skin suppleness by preserving essential components like collagen and elastin.
Green tea, known for its high polyphenol content, is particularly praised for its potential photoprotective effects, helping to protect against UV-induced skin damage and premature ageing.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk