There is no doubt that the diet is an all important factor for healthy and beautiful skin. Nutrients take part in every stage of skin growth. In order to understand what the skin needs you must first understand what it is made of and how it is formed.
Skin is composed of two layers, the dermis and the epidermis. The dermis is the lower layer of the skin and contains dermal cells which give rise to all of the other kinds of skin cells. It also contains a network of blood vessels, glands, and nerve ends.
The epidermis is the outer layer. It comprises skin cells, which move toward the surface of the skin as they mature. As the cells move upwards they become flatter, harder, and have increased protein content. This protein is called keratin. The upper layers of skin cells are dead. These dead cells form an overlapping system which makes up the body’s protective barrier.
The dermis is primarily comprised of collagen, which is a protein which gives the skin structure. It also contains elastin fibers, which give the skin its elasticity. Collagen is made from an amino acid called proline, which is converted to hydroxylysine. This conversion can only occur with the help of vitamin C. Therefore adequate daily intake of vitamin C is of upmost importance, especially if your skin is exposed to large amounts of stress.
The elasticity of collagen decreases with time because of influences from the sun, smoke, diet, pollution, x-rays, pesticides, wind, etc. The destruction of the cells themselves, both in the dermis and the epidermis, occurs because of free radicals. Free radicals are highly reactive, usually oxygen molecules, which damage surrounding cells.
A comparison can be made to rusting iron or rancid oil. The body creates free radicals because it needs them for some things. The problem occurs when too many of them are made so that an imbalance arises between the amount produced and the amount required.
The activity of free radicals can be neutralized by taking antioxidants such as selenium, vitamin E, vitamin C, and beta carotene. This reduces the daily damage to the skin.
Skin cells are surrounded by a protective membrane. This membrane is composed of essential fatty acids, which we get through the diet from fatty fish, nuts, linseed oil, primrose oil, and vegetables. Most people have heard about Omega-3 and Omega-6 oils, which can be purchased either in fluid or in capsule form. Taking these oils helps the skin to remain elastic and smooth. Diet is important to maintaining the skin’s elasticity and beauty.
Advice specific to skin care:
- Drink 1½ - 2 liters of water, tea, or fruit juice daily.
- Avoid too much alcohol and coffee.
- Eat good amounts of fresh fruit and vegetables, seeds and/or nuts, and fish (especially fatty fish).
- Avoid additives and empty calories. Eat all natural foods whenever possible.
- Ensure that you get enough vitamins and minerals daily.
- Try to limit or, even better, avoid smoking. This includes passive smoke inhalation.
- Avoid getting too much sun and remember sunscreen!
