Build beautiful skin from the inside out by including key nutrients to support your skin health.
Glowing skin is often a reflection of your inner wellbeing, due to the gut-brain-connection and it can be aided by practicing good nutrition and optimizing detoxification pathways.
So how do we do this?
Include the following in your daily diet for maximum impact on skin health.
Omega 3 – These Essential fatty acids which your body cannot make are essential building blocks of cell membranes. The skin needs Essential Fatty Acids to be able to create an effective barrier to keep out different microbes and bacteria and keep your skin healthy strong and hydrated. Polyunsaturated fats help produce the natural oil barrier in your skin, keeping it plump and moisturised. Necessary to keep skin thick, supple, and moisturised. Omega 3 deficiency can contribute to dry skin if not taken daily.
Additionally, they have been linked with a reduction in inflammation and a reduction in auto immune conditions affecting your skin, such as psoriasis and lupus. A great source are Small oily fish which are packed with omega 3 and are also a good source of high-quality protein, vitamin E and zinc.
Vitamin A –Vitamin A helps regulate the skin cycle and promote cell turnover. It contributes in the prevention of breakouts, support the skins immune system and speeds up the healing process within the skin It helps support collagen production, controls keratin production (keratin is the substance that makes up most of our skin cells) and keeps skin strong. It is also a vital component in keeping our mucus membranes healthy and contribute to overall skins immune function. A diet high in Vitamin A can have the effect of preventing cell damage, skin ageing and skin disease.
Zinc. – Zinc is essential for your skin to function properly as a barrier. It is crucial into the transportation of vitamin A, wound healing, sebum regulation and enzymatic activity (this will impact the skin ability to shed old skin cells) It supports overall healthy inflammatory pathways maximising skin health and the production of new skin cells.it is vital for skin repair. Zinc deficiency can lead to inflammation, lesions and delayed wound healing.it is also involved in regulating the release of vitamin A from the liver. Those experiencing acne have been found to have lower levels of zinc.
Protein – Your skin is largely made up of water, protein, and lipid. Protein is an essential component and If you do not meet your daily needs your body will pull from reserves such as your muscles and limit unessential use such as that given to hair and nail quality! This results in poor quality hair and nails – a common condition especially in women who may have low intake or following low calorie diets.
Vitamin E – Vitamin E helps protect against inflammation and stabilise collagen production. Not getting enough may promote changes to the collagen network which can speed up the signs of aging. One of the most important antioxidants for your skin as it helps protect the skin from damage from oxidative free radical damage. It is known to be photoprotective warding off UVB induced sunburn. Most effective when combined with Vitamin C so Ensure adequate intake of both.
Selenium – When paired with vitamin E selenium help boost glutathione levels in the body which had been linked to the control and reduction of acne. If you are a smoker, you are at higher risk of deficiency and will need to up your intake. Selenium has an anti-inflammatory and antioxidant effect and an important role in the development and function of skin cells.
Vitamin C – May offer protection form sun damage and smooth skin due to its role in collagen formation and regeneration of vitamin E. Positive impact in skin elasticity, wrinkling, roughness, and colour. Is also an antioxidant and helps protect your skin from oxidative damage caused by the sun and the environment which can lead to signs of aging. This is needed to create collagen, which is the main structural or building protein that keeps your skin strong, It Gives the skin its elasticity and strengthens capillaries to help reduce spider veins and easy bruising. Vitamin C is vital to support healthy pigmentation.
B Vitamins – needed for nearly every process in our bodies. Needed for regular cell turnover and sebum production and needed to effectively utilise essential fatty acids vital for healthy strong cell membranes.
Niacin – Niacinamide and nicotinic acid(niacin) are used to support the skin. Also, known as vitamin B3 promote anti-aging, smoothing of wrinkles and support those with acne.
Biotin. Biotin is used to convert food into usable energy. Deficiency inked to skin normalities Metabolic insufficiency, poor nutrient absorption and candida also play a part in biotin deficiency.
Beta carotene – is a nutrient found in plants It functions as a provitamin A which means it can be converted into vitamin A in your body. Carotenoids help keep your skin healthy by acting like a natural sunblock protecting your skin cells from sun exposure They help prevent sunburn, cell death, dry and wrinkled skin. Beta carotene, lutein and lycopene have been shown to protect our skin from damage from the sun. Note: Fat increases your absorption of carotenoids.
Magnesium is a precursor for Vitamin C. Deficiency in magnesium may lead to reduction in glutathione.
Water– Drinking enough H2O helps body flush toxins and improve efficiency. By staying hydrated you can reduce puffiness and acne, improve skin structure, and improve skin condition.
Glutathione – A powerful antioxidant that protects the immune system from damage Due to its detoxifying effects glutathione fights off free radicals allowing mitochondria to produce energy efficiently. Glutathione also works in conjunction with a-tocopherol (vitamin E) and vitamin C.
Glucosamine – Both glucosamine and chondroitin are amino monosaccharides that have been proven to improve hydration levels in skin, reduce the appearance of wrinkles and accelerate wound healing. They also aid the formation of collagen and provide comfort in patient with soreness and stiffness.
