For many people, one of the biggest motivations for choosing a healthier diet is the desire to look and feel younger. In 2020, it is estimated that Americans spent $14.2 billion dollars on anti-aging products to treat skin conditions such as acne, rosacea, wrinkles, sun spots and dry skin. While some people notice improvement, many report frustrations due to lack of the results they were looking for. While some conventional medical professionals continue to discount the correlation between nutrition and skin health, many health professionals are now understanding that good nutrition plays an important role in overall health from the inside out – including our skin.
There are several nutrients that improve skin health and these nutrients can easily be consumed through the foods we eat. No need for expensive skin products when you can eat your way to beautiful, vibrant skin.
Vitamin A
Vitamin A, or retinol, is most widely known as the nutrient to protect our vision. Vitamin A helps reduce macular degeneration and loss of eye sight. It also helps boost the immune system and reduces inflammation in the eyes and other tissues including the skin. It helps your vital organs including the heart, lungs, and kidneys function properly. For the skin, vitamin A promotes and modulates the growth of skin cells and suppresses androgen formation which plays a role in the development of male traits and reproductive activity. Lack of vitamin A can cause the skin to become scaly, rough and dry. An early sign of vitamin A deficiency is raised bumps on the back of the arms. While dermatologists believe this to be a hereditary trait with no cure, many people have experienced successful treatment by increasing their vitamin A consumption.
Vitamin A is a fat-soluble nutrient that is well absorbed by the body. It is found in brightly colored orange, red and yellow plants including carrots, bell peppers, pumpkin and other winter squash. Just 1 cup of pumpkin provides 171% of the recommended daily allowance of vitamin A. Other rich food sources of vitamin A include liver and cod liver oil, cream and butter from pasture raised cows and egg yolks from ducks, chickens, quail and other poultry. Vitamin A is best utilized when balanced with vitamin D which is why consuming cod liver oil, liver or pumpkin topped with butter from grass fed cows are excellent sources.
Consuming supplemental doses of vitamin A can lead to overdosing which is why it is always best to get your daily dose from vitamin A rich foods. However, if you do feel the need to supplement I recommend one or two tablespoons of cod liver oil daily. My favorite is Nordic Naturals Artic Cod Liver Oil as it has a palatable citrus flavor without the fishy taste and it is a fantastic source of Omega-3 fats.
Vitamin C
Vitamin C has been known for playing an important role in building a healthy immune system. It is an abundant nutrient found in fresh fruit and many colorful vegetables. Vitamin C deficiency is the cause of scurvy a serious illness that if untreated can result in death. Scurvy affected many European settlers who traveled to America on ships for weeks at a time unable to obtain fresh fruit and vegetables. Until recently, it was basically unheard of in our modern world. However, there has been an increase in cases of scurvy primarily among people that eat a diet of fast foods and highly processed foods that are devoid nutrients.
Vitamin C helps the skin to heal faster from wounds and minor abrasions. It has shown a correlation in decreased levels of dry skin, less wrinkling and better overall skin appearance. Vitamin C is relatively easy to get in the form of citrus fruits, mango, guava and strawberries. But you can also get your daily dosage from bell peppers, leafy greens, herbs such as cilantro, basil and parsley and even broccoli and brussels sprouts.
If you consume a diet rich in several servings of vegetables and fruits per day you will likely have sufficient amounts of this important nutrient. However, since vitamin C is water soluble you can easily supplement without concern of overdosing.
Zinc
Zinc is an essential mineral that the body must have. It has an important role in many functions of the body including protein synthesis, wound healing and building a strong immune system. It also plays a role in gene expression, DNA synthesis and has anti-inflammatory affects. Zinc helps the skin by promoting proper structure of cell membranes, protecting against sunlight and UV radiation and may help reduce acne. Men and women with serious acne have been found to have low levels of zinc.
Dietary sources of zinc are best absorbed from animal sources including red meat such as beef, lamb and bison and shellfish such as scallops, oysters and clams. Plant sources of zinc include pumpkin seeds and other nuts however, zinc from plant foods is less bioavailable as zinc is bound to phytates which blocks absorption.
Due to the pandemic, many people are supplementing with zinc to boost their immune system. Since zinc is a fat-soluble mineral it is possible to overdose. Following the dosage recommended by the supplement manufacture is generally safe but when in doubt, test don’t guess. Ask your health care professional to test for serum zinc levels to find out if zinc supplementation is right for you.
Water
Yes, the most important nutrient of all for healthy, vibrant skin is water. Drinking plenty of water is crucial for every aspect of health. Water plumps our cells, including our skin cells leaving them looking more like a smooth grape rather than a shriveled-up raisin. Water feeds our cells by moving nutrients into them supplying them with the nutrition they need and then as it leaves the cell it takes away toxins and byproducts generated by cellular rejuvenation, function and growth.
Consume 8 to 10 cups of water daily and more if you consume alcohol or caffeinated beverages. For more on the benefits of water check out this article Good, Good, Good…Good Hydration!
Vitamins A and C, zinc and water all play important roles in helping our skin look and feel younger but there are other important nutrients that contribute to healthy skin. In this article, 4 Life Changing Benefits of Collagen, you can continue to explore how to support healthy skin, hair and joints and look and feel your best at any age.
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