The effect of diet on skin has barely been studied until recently. There is little conclusive research showing clear cut correlations but rather suggestions of what to eat and what to avoid. However, the correlation is stronger now more than ever between the foods we eat and the direct effect it has on the health of our skin.
Skin
The surface film of our skin is protective. It prevents dehydration and protects cells from UV damage.
Certain nutrients act alone and in synergy to affect the outward appearance of our skin. Today the most common modern causes of nutritional deficiencies that can affect the appearance of our skin include alcohol abuse, intestinal malabosorption (IBD, bowel surgery, etc), drug abuse, fad or extreme diets and modern food processing.
Nutrients of importance
Vitamin A Deficiency: abnormal differentiation of cells, follicular hyperkeratosis, sparse/fragile hair
Vitamin K Deficiency: purpura, ecchymoses
Vitamin C Deficiency: hyperkeratosis
Vitmin B Deficiency: hyperpigmentation, dermatitis
Zinc Deficiency: dermatitis
Selenium, copper Deficiency: hypopigmentation
Severe protein-calorie restriction: dry, pale wrinkled skin. Fine scaling and hyper pigmentation
Overnutrition: plantar hyperkeratosis, psudoacanthosis nigricans, hyperpigmentation
What’s the deal with acne
With over 40-50 million people affected by acne including 85% of youth, it’s no surprise that skin health is a value of many. Acne Vulgaris is a multifactorial disorder of the pilosebaceous unit. It typically results from excess sebum production, follicular hyperproliferation, blockage of the follicle, bacterial conolization, immune response and finally inflammation.
The effects of diet and our skin are still being extensively studied, however there are some suggested culprits based on clinical trials and these include:
- Glycemic load
- High dietary fat
- Dairy
- “Western diet”- processed foods
Eating your sunscreen?
Some foods offer even a modest degree of photo protection which may lead over time to a considerable reduction in skin cancer incidence. Some chemopreventative compounds in our diet come from the following foods:
- Turmeric
- Chili peppers
- Ginger
- Green tea
- Soybeans
- Tomatoes
- Grapes
- Garlic
- Broccoli
- Cabbage
- Omega-3 contaning foods
- Chocolate!
What foods and nutrients are best for healthy skin?
Nutrients work in separately and in synergy to support our health including the condition of our skin. The best advice of all is to stick to whole foods that have not been processed and figure out what works best for you.
Consider this: the food we eat literally becomes us. In the 2016 Nutrition By Mia Beauty Food Guide, I break down what nutrients and foods can help you radiate your incredible inner beauty on the outside.
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