From the Inside, Out: Tips for Skin Health

Tips for Great Skin Health; What You Eat Matters

Vitamin A: derivatives as carotenoids and retinol. Retinoids have the potential in the prevention and treatment of other skin diseases such as skin cancer, acne and psoriasis, and prevents UV skin damage.

Food Sources: carrots, pumpkin, sweet potatoes, mango, papaya, apricots, beets, green pepper, broccoli, and kale.

Vitamin C is powerful antioxidant that can help your body synthesize collagen. It’s the major water-soluble antioxidant and acts as first defense against free radicals in the whole blood and plasma and improves skin hydration.

Food Sources: Oranges, grapefruit, strawberries, guava, chili pepper, snow peas, Brussel sprouts and tomatoes.

Vitamin E has been shown to fight heart disease, boost immunity, and stop cell damage that can lead to skin cancer. Vitamin E is a lipid-soluble vitamin found in cell membranes and circulating lipoproteins. It protects against oxidative damage by acting directly with a variety of oxygen radicals. Its’ antioxidant function is strongly supported by regeneration promoted by vitamin C; also exhibits anti-inflammatory roles.

Food Sources: Nuts, dark, leafy greens, sunflower seeds, peanut butter, mustard greens, spinach, avocado, and red peppers.

Glutathione is the mother of all antioxidants. Best defense against cellular damage, free radicals, harmful chemicals and inflammation. Plays a crucial role in immune function and protects from environmental damage.

Food Sources: Sulfur-rich foods, cruciferous vegetables (arugula, kale, collards, cauliflower, etc.) liver, selenium, vitamin E & C help boost and produce glutathione levels.

Collagen is the structural protein of our skin. Collagen gives firmness and elasticity in your skin. Collagen depleted as we age which causes our skin to sag and wrinkles to form. Damage from pollution and sun exposure decreases collagen even more.

Eating protein is important as the amino acids build collagen, and fruits and vegetables containing vitamin A & C help form collagen. Also, avoid excessive amounts of sugar as it interferes with collagen’s ability to repair itself.

References:

Piccardi, Nathalie, and Patricia Manissier. “Nutrition and Nutritional Supplementation.” Dermato-Endocrinology, vol. 1, no. 5, 1 Sept. 2009, pp. 271–274., doi:10.4161/derm.1.5.9706.

Schagen, Silke K., et al. “Discovering the Link between Nutrition and Skin Aging.” Dermato-Endocrinology, vol. 4, no. 3, 1 July 2012, pp. 298–307., doi:10.4161/derm.22876.