Beauty products have morphed in recent years from creams and lotions focused on topical treatments and results to more scientific based products with key ingredients such as Vitamin A and C and antioxidants. But what if a healthy balanced diet containing all the vitamins and minerals our bodies actually need is the key to finding your inner glow?
More of The Good
No single nutrient is responsible for maintaining good skin, by ensuring you eat a varied diet containing minimal amounts of processed foods you are doing the best to meet your body’s nutrient needs and giving your skin its best chance to look radiant.
Key ingredients for healthy skin:
Protein
All the cells in our body need protein. Looking in particular at our skin the proteins collagen and keratin are essential for elasticity; to maintain structure and slow the development of wrinkles. We are constantly replenishing our skin cells so it is important to have a diet containing good sources of protein. Proteins are made up of combinations of 20 different amino acids. Many of these can be manufactured in our body, however there are eight (known as essential amino acids) that must be derived from food. Some protein sources contain all the essential amino acids and others may have one or two missing. By eating a variety of protein foods you are ensured of mixing and matching and getting all the essential amino acids you need.
As New Zealanders we generally eat sufficient protein; eating more than we need won’t make our skin any healthier, so make your protein choices the right ones; try legumes, dairy products, nuts, seeds, eggs, fish, lean meat and skinless chicken.
Good oils
Fats (oils) have been given a bad rap over the years. However we need to include fats in our diet, particularly the good ones; monounsaturated and polyunsaturated fatty acids. Omega-3 and 6 are types of polyunsaturated fats we hear about regularly. Omega-3 and 6 are very different from each other; in fact they seem to work in opposites. Therefore it’s important to have the right balance - for example too much Omega-6 can result in excessive blood clotting but too little will result in excessive bleeding. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two types of omega-3 fatty acids. These are found in marine foods like fish and are important for the production of the skin’s natural oil barrier. When these essential fatty acids are not present in sufficient quantities, the skin produces an alternate form of oil (sebum), which appears to be more irritating to the skin. Symptoms of this irritation appear as dry or inflamed skin, redness, blackheads and increased wrinkles.
Both EPA and DHA are found in oily fish such as salmon and tuna. Limited amounts can be made in the body by conversion of another omega-3 (ALA), this can be found in canola oil, linseeds, soybean and walnuts.
Wholegrains
Scientists have confirmed chocolate does not cause acne; however research is now suggesting another food link with this often-debilitating skin condition. A diet of low Glycaemic Index (GI) foods has been shown to reduce acne lesions. It is believed that high GI foods such as white bread, biscuits and cakes and other processed carbohydrates increase insulin levels, which in turn increase the production and effect of androgens (masculising sex hormones) which are linked to excess sebum (oil) production.
As a general rule of thumb, low GI foods are carbohydrate foods that have been minimally refined; choose wholegrain breads over white bread and rolled oats over a sugar-based, highly refined breakfast cereal.
Antioxidants
Antioxidants are substances that help protect our bodies from damage-causing elements called free-radicals. These free radicals can occur naturally or through exposure to environmental toxins such as cigarette smoke. Free radicals destroy collagen and elastin (the fibres that support skin structure) causing wrinkles and other signs of aging. The antioxidants Vitamin A, C and E, along with carotenoids and zinc are believed to hinder free-radical damage to our skin as well as protect against UV light damage (sunburn).
- Vitamin A is needed for maintenance and repair of skin tissue; a deficiency results in dry, flaky skin. Great food sources are orange and yellow coloured fruit and vegetables. Avoid supplements as toxicity can easily develop.
- Vitamin C is needed for collagen production, skin regeneration and wound repairs. Low levels are linked to increased wrinkles. Vitamin C is found in fruit and vegetables – particularly citrus fruits.
- Along with its beneficial antioxidant properties, Vitamin E promotes wound healing and prevents scarring. Nuts, seeds and vegetable oils are all good sources.
- Carotenoids can be converted in the body to vitamin A. Fruit and vegetables are a great source of carotenoids so eat a variety to get as many of the different types of carotenoids as possible.
- Zinc limits oil production, which in turn helps prevent acne. It is found in nuts, seeds, wholegrains, meat and chicken.
Less of The Bad
We’ve all experienced the effect of treating our bodies less well and the impact that has on our skin. For help in maintaining great skin let’s think about what we should try to remove from our lifestyles.
Sleep deprivation
The most immediate result from lack of sleep is black puffy bags under the eyes, however long-term sleep deprivation has more lasting effects; it leads to increases in cytokines (hormones which stimulate or inhibit cell functions such as growth and inflammation) and disruptions to skin barrier function. These in turn can lead to premature skin aging and acne breakouts.
Aim for 8 hours sleep per night.
Stress
During times of stress, a variety of hormone levels become elevated, these can sometimes be beneficial – such as the fight or flight hormones. However in modern society they are often detrimental to our health and our skin. Cortisol and the hormones produced by the adrenal cortex make the sebaceous glands more active – producing more oil and increasing acne outbreaks.
Try to reduce stress by making time for yourself to do something you enjoy; read a book, go for a walk, laugh with your friends.
Smoking
Smoking causes the blood vessels in the top layers of the skin to constrict, reducing the levels of oxygen and nutrients that can get to the top layers of skin. This can cause dry skin and an unhealthy pallor as well as more wrinkles; especially around the lips.
Sun
We all know about the detrimental effects of the sun on our skin, particularly in the New Zealand summer months. Ensure you apply a sunblock to your skin everyday as exposure to UV light accounts for 90% of the symptoms of premature aging; such as wrinkling, age spots and leathery skin.
Top 10 antioxidants to fight free radicals.
1. Berries
2. Red kidney beans
3. Broccoli
4. Tomatoes
5. Red grapes
6. Garlic
7. Spinach
8. Tea
9. Carrots
10. Wholegrains