The skin is the largest organ of the body. As we love to treat our skin with topical skincare products and in clinic treatments we are reminded that the skin is an organ and what we put into our body is just as important as what we put on the skin topically. As a skin therapist I love eating foods that are rich in nutrients that are going to support my skin. But I am no expert on this subject so I have sought the help of Sarah Murphy, BHSc Clinical Nutritionist to properly understand how certain foods benefit the skin. This skin blog discusses foods for skin health helping you glow from the inside out.
Lets get started
VITAMIN A
Vitamin A is an essential nutrient that supports the skin, eyes, the immune system and reproductive health. Sarah says "Retinoids are a class of chemical compounds that mainly come from animal sources, and are the pure, active form of vitamin A which are readily absorbed by the body. Carotenoids are a class of phytochemicals which are found in a variety of plant foods and are what give fruit and vegetables their bright red, yellow and orange colours. The main difference is carotenoids are not bioavailable, meaning they must be converted into retinoids by the body before being beneficial".
BENEFITS TO THE SKIN
Enhances photo protection - Carotenoids accumulate in the epidermis and act as a protective barrier against ultra violet radiation produced by the sun. Carotenoids have light absorbing properties which reduce the skin's sensitivity to sunburn reducing the likelihood of damage to skin cells. This damage to the skin cells contribute greatly to premature ageing.
Supports skin health - Retinoids support the immune system by maintaining and strengthening epithelial tissue and mucous membrane in the skin that act as the body's first defense against pathogens reducing the likelihood of skin infections.
Supports skin cell regeneration - Retinoids also support the immune system by stimulating the production and activity of white blood cells which are antiviral cells. Wound repair depends on healthy immune cells. If the immune system is impaired skin cell regeneration is slowed and wound repair is also made harder.
FOODS HIGH IN VITAMIN A
Carrots, capsicum, sweet potato, pumpkin
Mangoes, rockmelon, grapefruit, tomatoes
Animal sourced foods such beef, chicken, eggs, fish
Dairy products
VITAMIN C
We've all heard of vitamin C in skincare products but what about vitamin C internally? Vitamin C helps to boost the immune system, aid the absorption of iron, supports vascular health and assists the skin.
BENEFITS TO THE SKIN
Assists collagen production - Vitamin C increases fibroblast proliferation, the cell responsible for collagen production. Vitamin C is also the co-factor that supports the essential enzymes responsible for stabilising the collagen molecule and structural strength in cross linking collagen. Collagen is an essential component in maintaining skin elasticity and volume. As we age, collagen levels decline and is what contributes to the visible signs of ageing.
Supports skin repair - Collagen production supports wound healing as collagen acts as scaffold in connective tissue enabling proper wound healing through the production of scar tissue. This enables wounds to heal properly with minimal damage to the skin.
FOODS HIGH IN VITAMIN C
Kakadu Plum, lemons, broccoli, kiwi fruit and strawberries
ANTIOXIDANTS
Antioxidants are chemicals that lessen or prevent the effects of free radicals. Antioxidants donate an electron to free radical cells thereby reducing or neutralising their reactivity. Free radicals can be produced by air pollution, industrial chemicals, the sun, smoking and more.
BENEFITS TO THE SKIN
Reduces premature ageing - Free radicals destabilise and break down skin cells over time and this is known as oxidative stress. Oxidative stress contributes to premature ageing of the skin. Antioxidants fight premature ageing by reducing or neutralising free radical reactivity.
FOODS HIGH IN ANTI-OXIDANTS
Green Tea
Leafy Greens
Blueberries, raspberries, cherries
Dark Chocolate
ZINC
Zinc is an essential mineral that is needed from the body for cell growth, division, immunity, hormone production, wound healing, thyroid function, blood clotting and eye health.
BENEFITS TO THE SKIN
Reduces excess oil production - Zinc helps to regulate the production of oil, excess sebum and male hormones such as testosterone that are factors that contribute to the development of acne. Zinc has also been known to inhibit the growth of acne bacteria.
Prevents clogged pores - Skin cells called keratinocytes produce keratin and also forms a barrier between skin and environmental aggressors. Overproduction of keratin can lead to blocked pores. Zinc helps to regulate the production of keratinocytes and also acts as a mild astringent decreasing the chances of dirt and debris building up in the pores. This assists the skin in preventing unwanted break outs caused by blocked pores.
Promotes skin healing - Zinc is known to support wound healing through it's antioxidant and anti-inflammatory properties. Reduced inflammation helps the bodies immune system to support the skin's nature repair function. Reduced redness and inflammation can also assist to relieve symptoms associated with eczema, acne, rosacea, irritation, dermatitis, itchy and dry skin.
Co-factor in collagen production - Sarah says "Zinc activates proteins essential for collagen synthesis. Acting as a co-factor, zinc helps regulate the protein production pathway that the body needs to make collagen. Zinc also plays a role in activating an important enzyme, collagenase, which assists in the turnover of old and injured tissue and stimulates collagen production. Collagen is an essential component in maintaining skin elasticity and integrity helping to maintain youthful looking skin".
FOODS HIGH IN ZINC
Legumes like chickpeas, kidney beans and lentils
Shellfish and animal meats
Seeds like hemp, pumpkin, squash, and sesame seeds
Nuts like pine nuts, cashews, and almonds
Whole grains like wheat, quinoa, rice, and oats
ESSENTIAL FATTY ACIDS (OMEGA 3 + OMEGA 6)
Sarah says "Essential fatty acids cannot be produced by the body therefore need to be obtained through the foods we eat. Essential fatty acids play a huge role in bodily processes including hormone production, mood regulation, heart health, skin integrity and much more. Essential fatty acids include omega 3 and omega 6 polyunsaturated fatty acids".
BENEFITS TO THE SKIN
Reduces skin inflammation - Omega 3 polyunsaturated fatty acids are known to inhibit an enzyme called cyclooxygenase which produces the prostaglandin hormones that induces inflammation. This action disrupts the enzyme signaling pathway, thus reducing inflammation. This process is similar to what happens when one takes an aspirin. This can be beneficial to inflammatory skin conditions such as acne, eczema and psoriasis.
Improves skin moisture - Sarah says "Omega 6 polyunsaturated fatty acids play a role in skin's structural integrity and barrier formation. They can prevent hydration loss through transepidermal water loss (TEWL), helping to prevent skin dryness and irritation". This can be beneficial to impaired skin types and severe dry skin conditions.
FOODS HIGH IN OMEGA 3
Walnuts, Sardines, salmon, oysters, seeds such as flaxseed, chia seeds and hemp seeds
FOODS HIGH IN OMEGA 6
Vegetable oils including sunflower
Sunflower seeds
Nuts such as almonds, Brazil nuts and walnuts
Animal sourced foods such as chicken, pork and eggs
Sarah says "While a large proportion of omega 6 intake comes from processed, oily foods it's important to choose sources from this list above and ensure a healthy ratio of omega 3 and omega 6 foods are being consumed in your diet".
Sarah Murphy BHSc Clinical Nutrition
"Achieve your skin goals, feel confident and love the skin you're in"
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