Did you know that your skin is the largest organ in your body?

An adult has around two square metres of skin.

Your skin also produces hormones and helps detoxify your body through sweating. 

The reason we find glowing skin attractive is because it mirrors our overall health. 

That includes our mental health…

For example, skin conditions like itching, acne and hives are made worse with stress. 

Oxidative stress and free radicals can cause premature ageing of the skin. 

Good lifestyle choices like detoxification and proper nutrient intake can boost skin health. 

What’s more, there’s a clear link between the bacteria in our gut and the microbes in our skin. 

Rather than just putting lotions and make-up on your skin

Why not boost your skin health from the inside out?

In this article we’ll explore nine natural nutrients that can help promote skin health.

1. Glutathione 

It’s a good idea to add the master detoxification amino-acid-glutathione into your daily routine. Glutathione is a powerful antioxidant and protects your immune system from damage. It’s also been proven to have powerful anti-aging properties – specifically on skin. Glutathione has also been used widely for the treatment of hyperpigmentation. 

Glutathione fights off free radicals and toxins allowing mitochondria to produce energy efficiently. Each cell has mitochondria, and skin is no different. The mitochondria are the powerhouses of cells, created by vitamin D and they can be blocked with free radicals or toxins. Glutathione also works in conjunction with vitamin C and vitamin E which are also great for the skin.

Foods rich in glutathione include – asparagus, avocados, garlic, onions, Brussels sprouts, cabbage, cauliflower, kale, parsley and watercress.

2. Omega-3

Omega-3 fatty acids promote the creation of healthy skin cells. That’s because the protective external layer of all of our cells are made of fatty acids.  Ensuring that we consume enough omega-3’s can improve skin barrier function. Topical and oral omega-3 supplementation has been proven to produce positive effects In patients with psoriasis.  A deficiency of Omega-3 can cause dry skin.

Consuming omega-3s daily has been found to reduce acne symptoms. That’s because omega-3’s can help reduce inflammation. They can also help reduce the effects of UV radiation on your skin. Some people get blisters on their skin when exposed to too much sunlight. Omega-3 fatty acids have been found to reduce the symptoms of photosensitivity disorders that can lead to blisters or rashes.   

Omega-3-rich foods include – algae and flax seeds (a.k.a linseed) 

3. Vitamin E

Vitamin E has been shown to help reduce the risk of sunburn. In fact, many dermatologists swear by vitamin E, and it’s added to many skin care products. Vitamin E is a fat-soluble antioxidant that works better when taken with other antioxidants such as Vitamin C for protecting against UV rays. Some evidence suggests that a combination of Vitamin C and E can inhibit the growth of skin cancer. 

Vitamin E can be found in: spinach, pumpkin seeds, red bell pepper, peanut butter, almonds and sunflower seeds.

4. Glucosamine

Both glucosamine and chondroitin are amino-monosaccharides that have been proven to improve hydration of the skin, reduce the appearance of wrinkles and accelerate the healing of wounds. They also aid the formation of collagen and may help reduce swelling in patients with arthritis. Glucosamine is extracted from shellfish, whereas chondroitin is extracted from cartilage.

What is vegan glucosamine made from?

Vegan or vegetarian glucosamine is extracted from a fungus Aspergillus niger. Glucosamine can be made in small quantities by the body in your joints. There are no major vegetarian food sources of glucosamine, other than fungus.

5. Biotin

The efficacy of biotin supplementation is debated by some groups, despite it being prescribed by many dermatologists. Both zinc and biotin deficiency creates erythematous dermatitis around body orifices. For this reason, biotin is important to add to the list of skin nutrients. Metabolic insufficiency, poor nutrient absorption and candida also play a part in biotin deficiency. 

Biotin can be found in foods such as – seeds, nuts, and some vegetables (such as sweet potatoes).

6. Niacin

Niacinamide and nicotinic acid (niacin) can be used to treat bullous pemphigoid – a rare skin condition that mainly occurs in the elderly. Niacin can also inhibit photocarcinogenesis, which is the degred. Niacin is also known as vitamin B3, niacin has many beneficial effects on the skin, including anti-ageing, moisturising, smoothing of wrinkles and acne treatment. Niacin’s uses in dermatology stem from its important role as a coenzyme in hydrogen transfer. 

Niacin-rich foods include – mushrooms, potatoes, legumes and whole grains.

7. Vitamin A

Vitamin A can be synthesised from beta-carotene, therefore it’s plentiful in a plant-based diet. Vitamin A plays an important role in the formation and repair of epithelial and therefore deficiencies can lead to malabsorption and skin conditions. However, it must be noted that supplemental Vitamin A is toxic in high doses. The best supplemental form of vitamin A is found in a high quality multivitamin.

Foods to eat to boost vitamin A include – spinach, carrots and sweet potatoes.

8. Vitamin C

The loss of interstitial collagen is an established key marker of skin ageing. To boost healthy collagen production we must consume adequate amounts of L-ascorbic acid (vitamin C). Similar to Omega-3 deficiency, symptoms of vitamin C deficiency include dry skin. Most famously vitamin C deficiency results in scurvy. 

Vitamin C is a potent antioxidant and has several beneficial effects on the immune system and skin health.  Vitamin C can be used effectively in the treatment of hyperpigmentation. However,  it is important to note that Vitamin C is unstable and when exposed to light it becomes oxidised, turning yellow and becoming DehydroAscorbic Acid (DHAA). To keep Vitamin C stable it should be stored in the dark and the PH should be kept at 3.5.

Vitamin C is found in foods such as – oranges, strawberries, broccoli and potatoes.

9. Zinc

Dandruff, acne, and nappy rash are a few skin conditions that improve with zinc supplementation. Keeping zinc reserves high can ward off serious skin diseases such as perioral, acral, and dermatitis. Zinc is an important micronutrient with many dermatological applications both topically and orally. With both photoprotective and anti-inflammatory properties. Zinc is also used in the treatment of basal cell carcinoma, a type of skin cancer. 

Foods that are rich in Zinc include – pumpkin seeds and wheat germ.

In Conclusion

Good skin happens from the inside out. Therefore, eating fast food and applying topical skin care products isn’t the best approach. Reducing sugar intake will lessen candida, which has been proven to play its part in dermatitis and other skin conditions. Cutting back consumption of processed foods and focusing on gut health will increase nutrient absorption. In turn, this can improve skin health. Ensuring adequate intake of Vitamin A creates strong protective skin tissue, thus improving the absorption of other nutrients. Why not add a few of these supplements to your daily routine to boost your skin health.

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