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THESE COMMON SKIN CONDITIONS HAVE SIMPLE, NUTRITIONAL SOLUTIONS
Many people have had to deal with common skin conditions issues such as sun damage, wrinkles, dry skin, rosacea, and acne, among others. These conditions can be very upsetting especially those niggling ones such as pimples and sunburns, and sometimes they can be embarrassing and uncomfortable.
Beauty and skin nutrition, diet tips and articles
How to Make Your Skin Glow From the Inside Out
Your skin is one of the most powerful indicators of your overall health. Inflammation, acne, oily skin, dry skin, or premature wrinkles are all signs of poor health, often brought on by consumption of unhealthy foods and skipping consumption of skin nourishing nutrients.
How to make your skin glow? To treat some of these common skin problems, most people turn to mainstream topical skin care products, including creams, lotions, toners, scrubs, and soaps. However, treating outer skin issues with these topical products does very little to address the root causes—poor nutrition and exposure to toxins in personal care products and environmental hazards.
Dr. Georgiana Donadio, the founder of the National Institute of Whole Health, says, “Your skin is the fingerprint of what goes inside your body, and all skin conditions from acne to aging, are the manifestation of your body’s internal needs including its nutritional needs.”
His comments are supported by recent research which indicates that the human skin responds particularly well to certain antioxidants, minerals, and vitamins (1, 2, 3). They help nourish the skin, making it appear healthy, youthful, and supple. So, if you want glowing skin, the old adage - 'you are what you eat' - has been spot-on. Check out these vitamins for skin cultivation from the inside out.
- Vitamins A, E, and C
Vitamins are highly recommended for great skin. These three antioxidants are very effective in fighting free radicals, aiding in cell multiplication, and rejuvenating your skin to great heights. Vitamin A, in particular, promotes repair and maintenance of your skin—meaning its deficiency may lead to issues such as dryness and or a flaky complexion (4)! This is the reason you find vitamin A as an important ingredient in most skin care products that treat acne and skin dryness.
You can obtain vitamin A from foods such as cantaloupe, spinach, sweet potatoes, kale, collard greens, apricots, carrots, dandelions, chili peppers, and liver. Consumption of this vitamin direct from the natural sources is considered more effective.
Another powerful antioxidant, vitamin E is very effective in reducing the effect of excessive sun exposure on your skin. When combined with other vitamins such as vitamin A, it is shown to protect your skin from severe skin ailments such as skin cancer (5, 6). In addition, it reduces the appearance of wrinkles as well as soothes your skin to enable it to remain lively. You can obtain this essential vitamin from foods such as avocados, asparagus, cabbages, tomatoes, prunes, peaches, spinach, almonds, sunflower oil, safflower oil, sunflower seeds, and wheat germ oil.
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Vitamin C is particularly extremely effective in reducing free radical damage that is caused by overexposure to pollution and the sun. Free radicals are responsible for consuming elastin and collagen—the significant fibers that support the structure of your skin—resulting in premature aging and wrinkles. Combined with vitamin E and D, vitamin C is also exceedingly efficient in protecting your skin from overexposure to ultraviolet rays (7). Foods rich in vitamin C include broccoli, turnips, collard greens, parsley, kale, avocado, acerola, and red and green bell peppers.
- Selenium
Perhaps, the second most important nutrient for your skin health is selenium. Obtained from whole-wheat bread, brown rice, eggs, Brazil nuts, garlic, and seafood such as salmon and tuna, selenium is responsible for tissue elasticity. Therefore, its deficiency means that you will have a dry skin, which is normally characterized by scaling. It is also great for preventing skin cell damage by the free radicals (8, 9). Our specialists believe that Brazil nuts are the best sources—so, why don’t you consume three to four of these delicious nuts daily to boost your skin health?
- Omega—3 Fatty Acids
How to make your skin glow? Are you one of those guys with dry skin! Inflamed skin? Skin that suffers from blackheads or whiteheads? Then omega-3s should be your friend from this moment on. All essential fatty acids are great for your skin, but omega-3 is exceptionally excellent when it comes to most skin problems. They are responsible for skin moisture content retention, repair of damaged cells, and overall skin elasticity (10)—and since your body cannot produce them on its own, you need to obtain this nutrient from natural sources or approved supplements.
Foods filled with omega-3 oils include flax seeds and chia seeds—non-vegetarians can obtain this nutrient from wild-harvested fish oils.
- Zinc
Zinc also made our list—especially so because of its effect on persistent acne problems. Professional nutritionists have always claimed that persistent acne can be a result of zinc deficiency. So, you are one of those people with embarrassing pimples that won’t go away, it is high time you tried consuming foods rich in zinc content. Besides, zinc is great for immune system functioning as well as maintenance of smell, vision, and taste senses (11, 12). Foods rich in this important nutrient include eggs, oats, Brazil nuts, pecans, ginger pumpkin seeds, and oysters.
- Silica
Last, but definitely not least, we have silica. Silica is a mineral that is responsible for your body’s connective tissues—cartilage, bones, nails, ligaments, hair, tendons, and muscles—and is very important for the health of your skin. It is particularly very essential for your skin’s elasticity and ability to heal cuts and wounds (13). Sources of silica include rhubarb, asparagus, celery, mango, cucumber, strawberries, garbanzo beans, green beans, and leeks.
Common Skin Conditions and Their Nutritional Solutions
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Although traditional research often discounts the link between skin and nutrition, there is recent evidence that shows a strong link between nutrition and skin health (1, 2). This is one of the biggest motivations that informed our decision to embrace nutritional-based products for maintaining the skin health from the inside out!
Doris Day, MD, dermatologist, and author of Forget the book titled “Facelift: Turn Back the Clock with a Revolutionary Program for Ageless Skin,” says that “The beauty of the skin is that you can improve its health from both inside and out."
This is the reason we believe that most skin conditions can be addressed by proper diet and nutrition. The consumption of certain minerals, vitamins, and other essential compounds have proved effective in nourishing, repairing, and maintaining the health and appearance of your skin (1).
- Acne
This skin condition is caused by infection and inflammation of the sebaceous glands. These glands are stimulated by hormones—especially androgens. Contrary to what many people think, acne (otherwise referred to as pimples) don’t stop once you get out of your adolescence, they will still come even when you are older. In most cases, they are caused by hormones, heavy sweating, use of steroids, toxicity, stress, humidity, and several other factors.
Poor dietary habits can also cause acne (3)—for example, Dr. Frank Lipman, a functional and integrative medicine physician and the founder of Eleven Wellness Center in New York City, asserts that hormones in dairy foods increase chances of one developing acne breakout—soy, cow milk, foods high in High-glycemic, sugars, and coconut oil can all cause pimples break out!!
What nutrients are best for fighting acne?
- Glutamine—obtained from meat and fish, this amino acid help clears out acne by balancing your blood sugar levels as well as stabilizing the stress response (4).
- Vitamin E—this antioxidant is great for clearing the spots left after pimples are healed. (5). Vitamin E is well known for its abilities to prevent scarring and aiding in skin recovery, a reason why it is so common in most topical skin care products.
- Vitamin C—combined with vitamin E, vitamin C helps in nourishing your skin giving it a firm feel through the production of elastin and collagen (6)—both of which are very imperative in revitalizing human skin.
- Sunburn
Sunburn is a skin injury that shows up immediately after one is excessively exposed to ultraviolet rays. Some people can even turn lobster red from severe sunburn! Sunburn is common and is irritating.
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- Most people, especially those who love the beach, experience this skin problem. For this reason, most of them don on expensive sunscreen creams and lotions with the aim of protecting their skin from sunburns.
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However, it can also be fought from the inside out using nutrients (1, 7). Vitamin E is one of the essential nutrients in fighting and soothing sunburn according to Dr. Carezani-Gavin. You can obtain vitamin E directly from foods such as wheat germ, seeds, nuts, olive oil, and corn. Additionally, other foods with compounds that prevent, or sooth sunburn include potatoes, cucumber, oatmeal, Aloe Vera (herb), strawberries, pomegranate, guavas, lettuce, green tea, tomatoes, calendula, fat-free milk, and white vinegar (7).Eczema
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This is a common skin conditions that normally starts as patchy redness, usually on your hands (but can also appear anywhere on your skin). Although this condition is associated with several other causes, food sensitivity is ranked as one of the commonest cause (8). Most food additives cause this condition—although foods such as fish, nuts, cheese, milk, and eggs have been linked to the condition. Vitamin E, zinc, and omega-3 are used by dermatologists to fight eczema (9, 10). You can obtain vitamin E from wheat germ, seeds, nuts, olive oil, and corn; zinc from eggs, oats, Brazil nuts, pecans, ginger pumpkin seeds, and oysters; and omega-3 from flax seeds and chia seeds—non-vegetarians can obtain this from wild-harvested fish oils.
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- Psoriasis
Irritating and unpredictable, psoriasis is one of the most persistent and baffling of skin conditions. With this condition, your skin cells multiply 10 times faster than normal (11) and as the underlying cells touch the surface and die, their total capacity results to raised, red plaques that are covered with white scales. In most cases, this condition occurs on soles of the feet, palms, torso, scalp, elbows, and knees. Stress, obesity, smoking, alcohol, and sunburn are some of the triggering factors. You can fight this problem through diets filled with essential fatty acids from cold-pressed nuts, fish oils, or seed oils (12, 13). Herbs such as garlic, rosemary, fennel, cumin, ginger, red pepper, and turmeric are also very effective.
ACHIEVE YOUR SKIN GOALS WITH CLEAR DERM WITH PROBIOTICS
