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Nutrition for Healthy Skin

The Antioxidants
Vitamin A (Beta Carotene, Retinol, Retin A)
Vitamin C (Ascorbic Acid)
Vitamin E (D-alpha-Tocopherol, DL-alpha-Tocopherol)

Normal metabolism, UV exposure, stress, pollution, smoking, fried foods and even exercise produce free radicals. Free radicals damage healthy cells by robbing them of oxygen and destroying DNA. Antioxidants offer protection against free radicals by picking up the free radicals and shuttling them out of the body before they can damage the healthy cells. Vitamins A, C and E are important antioxidants in skin care.

Antioxidants are essential for skin’s structural integrity, growth and maintenance; they also prevent dry, rough skin and premature aging. Promoting wound healing and preventing skin cancer are other benefits of these vitamins. Protection against sun and UV exposure alone uses about 2/3 of the body’s Vitamin C. They are also helpful in controlling and managing skin problems such as eczema, psoriasis, dandruff, acne, sunburns, blackheads, easily bruised skin, sagging skin and premature aging.

Vitamin A deficiencies are characterized by dry, bumpy skin on the back of the arms, neck & back. Premature wrinkles, acne, blackheads, psoriasis, and dry, rough, itchy, or scaly skin are also symptoms of Vitamin A deficiencies. Deficiencies of Vitamin C result in tendency to bruise, sagging skin, and slowed healing. Vitamin E deficiencies are not visible externally.

The B Vitamin Complex
Thiamine, riboflavin, niacin, B6, B12, folate, pantothenate, PABA, inositol, biotin, and choline are all B vitamins. In plants and animals, they are always found together, and likewise, the body uses them in conjunction with each other. Because these vitamins aid in cell growth, they are essential for wound healing (sunburns, bruises, infections and acne). Metabolism and circulation are improved, and premature aging is slowed. When taken as a supplement, the ratio of these vitamins is critical. Ideally, the supplements you choose should have the same % Daily Value (% DV) for all of the B vitamins. B vitamin deficiencies result in eczema, pale complexion, dandruff, pigmentation and skin lesions.

Vitamin D
Both a vitamin and a hormone, vitamin D is helpful in the treatment of psoriasis and inflammation. Vitamin D deficiencies result in a lack of vitality in skin tone & texture.

To complete the discussion of complete nutrition for healthy and radiant skin, we will now move on to the other essential nutrients. Minerals, essential fatty acids, fiber and water work with the vitamins for the benefit of your skin and overall health.

Essential Minerals
Iodine aids in healing skin infections by increasing oxygen consumption and the metabolic rate of the skin. Iodine also prevents rough skin from developing and prevents premature aging. Silicone is important in the fight against aging because it aids in collagen formation. Collagen is responsible for skin’s structure. When collagen breaks down and isn’t manufactured as quickly, skin wrinkles and sags. Collagen manufacturing normally begins to slow down around your thirties. Sulfur keeps skin clear & smooth. Dry scalp, rashes, eczema and acne are often due to deficiencies of this mineral.

Zinc aids in wound healing and skin rejuvenation by promoting cell growth and boosting immunity. Combined with Vitamins A and B, it helps in the treatment of acne. Zinc is also an important mineral for hair growth.

Essential Fatty Acids
Essential fatty acids are found in mono- and poly-unsaturated fats. They are essential to beautiful skin. Unfortunately, your body cannot manufacture them so they must obtained from food and supplements.

Omega-3 Fatty Acids soften skin and aid in healing eczema, psoriasis and wounds. They also balance sebum production in the skin. Internally, they increase HDL (good) cholesterol. Fish is a great source of Omega-3 fatty acids.

Omega-6 Fatty Acids, also known as gamma linolenic acid, promotes healthy, moisturized skin. Deficiencies in these fatty acids results in dry, flaky, scaly skin, eczema, inflammatory skin conditions and slow healing.

And Don’t Forget the Basics: Water & Fiber
Water fuels every single one of your body’s functions. From metabolism to cooling, water is responsible for starting every biochemical process that takes care of you. Water is also important for cleaning wastes and toxins out of your body via the urinary tract, which eases the burden of the skin for excreting them. Dry skin and bloating, commonly accompanied by irritability and a headache are signs of dehydration.

Fiber is important for overall health. Along with water, fiber helps keep your body a clean machine. Fiber also helps to lower LDL (bad) cholesterol levels. Cholesterol problems often become visible as yellow bumps on the skin above or below the eyes.

Good sources of fiber are whole grains, vegetables, oatmeal and nuts. Try to avoid white flour, white rice and white bread, which are considered empty calories because they are not very good sources of fiber or other nutrients and are overloaded with carbohydrates.

Article posted 1/15/2007.

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