Disclaimer: This is meant for general skincare advice and sharing of knowledge. This is not medical advice.
Welcome back! If you have followed along so far, we have covered a few important topics in the skincare world including how to create a routine, fixing acne, taking control over Rosacea, and fixing dry, itchy skin. Today will be a bit different.
Today, I will attempt to cover a topic that can be extremely nuanced and somewhat difficult to comprehensively cover but the show must go on.
Today, I will dive into how the largest organ in the body is affected by the food you consume. There are thousands of ways to look at this but I think from an anti-aging perspective can provide the most realistic answer to the question “What food is best for my skin?”
Lets first talk about the relationship of certain nutrients that assist in vital biochemical processes of the skin. You may look at this list and say well of course we know this already but lets dive deeper.
Water is a given of course but water helps the skin maintain its elasticity as well as maximize its function. Simple as that. Signs of dehydration can include everything such as dizziness, headache, blurry vision, and dry mucosal membranes (openings in your nose and mouth). Drink more water = have nicer skin.
Proteins assist with repair of skin tissue, providing adequate energy sources, and helps with certain physiological functions of the skin. I wont belabor this one because protein is important. Simple as that.
Copper has several different functions but one of the most being assisting with repairing elastin and collagen. Both of these things help your skin maintain its shape. In simple terms, these things allow your skin to not be saggy and wrinkly.
Zinc also helps in many different cellular processes including creation of collagen, proliferation of skin keratinocytes (the most common cell in your outer layer of skin **these guys are important), and antioxidation
Iron helps with antioxidation but what does that really mean? This process helps reduce reactive oxygen species that can occur for various reasons which can damage DNA, RNA, and cause cellular death
Selenium is similar to others on this list. Antioxidation and development of keratinocytes. Both very important things that keep your skin healthy.
I won’t go through the list of vitamins but the main takeaway is that they play various roles including anti-inflammatory properties, elimination of reactive oxygen species, reduction of photocarcinogenesis ( development of skin cancer), and many more.
Now, thank you for sticking with me this far. I know those things may be boring but it is vital to understand the role that each play in functions of the skin. The largest organ in the body = A LOT of biochemical processes that occur.
Time to move on to what everyone really wants to know…what to eat and what to avoid. Lets start with the bad.
The Good vs. The Bad:
The Bad:
Tobacco: I know it isn’t necessarily food but tobacco plays a huge role in accelerating skin pigmentation and even skin necrosis (death)
Alcohol: dehydrates your skin leading to a higher chance of wrinkles, inflammation of the skin, and dilation of pores leading to more pimples
Processed sugars: This is the big one. Quick insulin spikes caused by these foods can lead to increased sebum production and will likely worsen acne. Also, advanced glycation end products can bond to collagen and elastin ultimately aging your skin. I think everyone can guess what this category consists of but I am talking about fast food, high fructose corn syrup, brown sugar, most ingredients that end in -ose. Again, I spend the most time on this one because these foods pollute our diets in the form of snacks like chips, breakfast cereals, and fast food.
Seed oils: overstimulates inflammatory processes and increases oxidation leading to reactive oxygen species
This list isn’t incredibly long but #3 is the main one that I think affects the diet of so many people in the worst ways.
The Good: This list will be long
Vitamin A sources
Fish
Eggs (of course)
Carrots and tomatoes
Sweet potatoes
Leafy greens
Vitamin C Sources
Citrus fruits
Broccoli and spinach
Red peppers
Vitamin D (your alls favorite)
Sardines, shrimp, and salmon
The sun (I had to include this for you all)
Vitamin E
Spinach, broccoli, avocados, leafy greens
Mineral sources (zinc, iron, proteins, selenium)
Poultry
Tuna
Chickpeas
Red meat
Omega-3 fatty acids
salmon, shrimp, sardines
I would say you can build a pretty healthy diet revolving around these items. I find it best to write out my meals for the week and reduce snacking as much as possible. When you eat protein heavy meals that fill you up, you are less likely to have the urge for snacking. If you do snack, try to limit processed snacks and focus more on easy things like fruit or a package of sardines.
The main takeaway should be this:
Maximize skin function with water, proteins, and trace elements
Maximize physiological processes with vitamins
Reduce collagen/elastin breakdown and oxidation
Reduce periods of time spent in high inflammatory states which can come from processed sugars and junk food
Whatever your diet may be, just know that your skin can be a great indicator of what it may be lacking. Everyone has different expectations and goals for their dieting and weight loss but everyone should want great looking skin. This guide helps you understand how the foods you put into your body directly affects the outside of your body.
If you enjoyed this post, stay tuned for more information to come! Check out my twitter at @med_conscience for other tips and trick that will make skin care easy for you.
Have a great Sunday!