How often do we think about the internal needs of our skin? Is it enough to nourish it only with creams and lotions? Can we do something else? What foods and supplements can make our skin healthy and healthy looking?
An increasingly fast and stressful lifestyle influences accelerated aging and loss of skin volume. Therefore, modern medicine seeks ways to slow down this process. To keep the skin healthy, resistant and fulfilling the function it has, it is necessary to lead a healthy life and have healthy habits.
In addition, our skin is the mirror of our body , it can reflect the deficiencies of some vitamins or minerals that exist in our body. That is why it is very important to observe if the skin is dry, oily, wrinkled, hyperpigmented or depigmented, inflamed, sensitive, with spots, etc. For this reason, we not only have to take care of our skin from the outside by hydrating it with the best creams, but we also have to take care of it from the inside through good nutrition. So today we are going to show you some of the nutrients that your skin may need to stay healthy.
polyunsaturated fatty acids
It is an essential nutrient, that is, it cannot be produced by the human body despite being very important for your health. Within this large group are the omega fatty acids, although it sounds more like “Omega 3” that is advertised so much on television, but does anyone know what that is?
Omega-3 fatty acids are a type of polyunsaturated fatty acids that have an anti-inflammatory effect , so they are very useful if the skin has been exposed to some external influences. In addition, they participate in the construction of the cell wall, which makes the skin elastic and smooth.
It can be obtained through supplements, but it is more advisable to acquire it by eating foods rich in omega fatty acids (oily fish, nuts, vegetable oils, some shellfish, etc.), at least twice a week.
C vitamin
It is a good antioxidant that delays skin aging, in addition to having numerous benefits for the immune system. It is another of the essential nutrients of the body, and we must obtain it in any way if we want to have a healthy body and skin.
It is important to know that when there is a vitamin C deficiency, a disease called scurvy can appear, which basically consists of healing problems, multiple skin conditions, hair loss, and a host of other effects that we do not want to have.
Plants in general produce this vitamin naturally, so the easiest way to obtain this vitamin is through the consumption of vegetables and greens . It can also be bought in the form of tablets (separately or in multivitamin preparations) or in the form of creams with pure vitamin C, which protects the skin and makes it more beautiful and bright.
Vitamin B5
Another essential nutrient for our body is Vitamin B5. It has a regenerative effect on the skin, favors its stretching and hydration, as well as calms inflammation.
Apart from how well it affects the skin, it is also necessary for many of the most important biological processes that occur within the human body, so its deficiency can cause great problems, although they can be easily solved with the proper consumption of said vitamin.
We can find it in a large number of foods, especially in whole grains, legumes, meat and eggs .
Vitamin E
Like vitamin C, it has a strong antioxidant effect, in fact it is the most important antioxidant in animal tissues , although it is also an essential nutrient. In addition, it protects the skin from UV radiation and damage.
It is used as a stabilizer in skin care preparations and is often found in supplements in combination with Omega-3 fatty acids. Nuts, seeds and cereals, broccoli and spinach, or egg yolks are the main sources of this vitamin through food.
Zinc
Zinc is a chemical element that is very necessary for humans and is involved in numerous processes in our body, such as protein metabolism, wound healing, DNA synthesis, or the perception of taste and smell.
Zinc deficiency is closely related to problems in the immune system, the appearance of allergies, the appearance of eye and skin lesions, and problems with the aforementioned senses, among many other effects. But focusing on what concerns us, skin care, when there is not enough zinc, wounds heal more slowly and skin regeneration is incomplete. It is important in the treatment of many skin conditions, including acne, and it is helpful to know that it has a safe profile, meaning that it can be used safely by pregnant women.
This chemical element can be found in foods rich in protein (red meat, poultry, fish, etc.), as well as in beans, nuts, whole grains and yeast . On the other hand, many zinc supplements can be found in pharmacies, which are recommended for healthy skin and hair.
Conclution
Skin health can be improved through the consumption of many products, either through the diet or through appropriate supplements, especially in people who have vitamin deficiencies. However, not all vitamins work for all skin conditions .
We must not forget that it is necessary to consume foods rich in vitamins and minerals that contribute to the health of the skin and our body, but it is important to discern what is really supported by science from all the advertising claims and the noise of the world of the supplements.
In case you need pharmacological supplements, do not hesitate to consult with an expert which is the most suitable supplement for you .
References:
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Zhiying Z. et al. (2018, April). Dietary Intakes of EPA and DHA Omega-3 Fatty Acids among US Childbearing-Age and Pregnant Women: An Analysis of NHANES 2001–2014. Nutrients. 10(4): 416. doi: 10.3390/nu10040416
Jamie Z., Jennifer A., and Jenny K. (2010, September). Vitamins and photoaging: do scientific data support their use? J Am Acad Dermatol. 63(3):507-25. doi: 10.1016/j.jaad.2009.07.037.
Juliet M. P., Anitra C.C. and Margreet C.M.V. (2017, August). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866; doi.org/10.3390/nu9080866.
Michael Y., et al. (2014, June). A Randomized, Double-Blind, Placebo-Controlled Study of a Novel Pantothenic Acid-Based Dietary Supplement in Subjects with Mild to Moderate Facial Acne. Dermatol Ther (Heidelb). 4(1): 93–101. doi: 10.1007/s13555-014-0052-3.
Office of Dietary Supplements (2021, March 26). Vitamin E. National Institutes of Health. Nih.gov. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
Mohammad A. K., and Iffat H. (2016, August). Vitamin E in dermatology. Indian Dermatol Online J. 7(4): 311–315. doi: 10.4103/2229-5178.185494.
Office of Dietary Supplements (2021, December 7). Zinc. National Institutes of Health. Nih.gov. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Ashley Decker A. and Graber E.M. (2012, May). Over-the-counter Acne Treatments. A Review. J Clin Aesthet Dermatol. 2012 May; 5(5): 32–40.
Ogawa Y., et al. (2019, April). Biotin Is Required for the Zinc Homeostasis in the Skin. Nutrients. 2019 Apr; 11(4): 919. doi: 10.3390/nu11040919
