Radiant Skin Starts Inside: The Essential Role of Nutrition in Skin Health

Nutrition plays a far larger role in skin health than it is generally given credit for. The cosmetic and pharmaceutical industries would have you believe that applying the newest-fad skin cream or ointment will solve your skin health problems, but it is unlikely that these will do much more than provide short-term symptomatic relief.?That perfect, glowing and soft skin is possible - and a much lower cost than by buying incredibly expensive cosmetic creams - if you nourish your skin right.?This post delves into the science of skin health.

The Human Skin - key functions

The human skin is as much a body organ as your liver or heart - in fact, dimensionally, the skin is the body's largest organ. Like any other organ, the skin?performs several important functions:

• Protection: Barrier against dirt or other external contaminants, bacteria, UV radiation and mechanical injury to the underlying tissue
• Temperature?maintenance - both insulation against cold and dissipation of excessive heat
• Moisture barrier: protects the underlying tissue against dehydration
• Sensory organ: sensor to detect touch, pressure, temperature, pain, etc.
• Vitamin D production
• Wound repair via stem cells found in hair follicles

The Structure of the Skin

Our skin has three layers: the outer layer (or epidermis) acts as a protective barrier, and is composed of cells called keratinocytes. The middle layer, the dermis, contains fibers called collagen and elastin,?which provides strength and?suppleness to the skin. The innermost later, or hypodermis,?contains fat cells that insulate the body and provide an energy reserve.

Skin Health

Healthy skin has several desirable characteristics, and is often said to mirror a healthy body:

• Smooth texture, with no roughness, bumps or dry patches, indicative?of good skin cell turnover and hydration
• Uniform colouration, with no pigmentation or redness issues (barring variation in tones caused by factors such as differential exposure to sunlight)
• Good hydration, and a plump, soft and supple feel. No excessive dryness, flakiness or oiliness
• Firmness and elasticity: Bounces back when touched or pulled slightly, showing good collagen and elastin production
• Free from pimples, acne, rashes or other signs of inflammation
• Intact barrier that prevents water loss and protects against infections and irritants

Nourishing your skin from within - key nutrients and their roles

Several micronutrients, and some macronutrients are responsible for maintenance of?optimal skin health. Here's a listing of some of the significant nutrients / foods you should ensure sufficient intake of:

• Vitamin A: Promotes skin cell turnover and delays signs of ageing from appearing
• Vitamin C: aids in collagen synthesis, contributing to skin elasticity and resilience
• Vitamin D:?helps maintain a protective barrier against sun damage?and?regulates keratinocyte proliferation and differentiation, which helps maintain the epidermal barrier.
• Vitamin E: Antioxidant, preventing against oxidative stress, protecting against skin ageing and supporting disease prevention
• Zinc: contributes to wound healing and maintenance of skin integrity
• Copper: involved in the synthesis of collagen and elastin, contributing to skin elasticity and resilience
• Selenium: Protects skin against oxidative stress
• Omega-3 fats: contribute to skin hydration and management of inflammatory conditions
• Omega-6 fats: support skin barrier function, and prevent moisture loss
• Water: supports hydration and maintains skin moisture; supports the elimination of toxins through sweat
• Prebiotics and probiotics: supports gut microbiome, manages inflammation
• Proteins: Contribute to the maintenance of skin structures and skin repair processes, the maintenance of the skin's pH balance, moisture retention in the skin, protection against damage from the sun, and maintenance of the skin microbiome

At the same time, some foods may be harmful to skin health and should be minimised:

• Processed foods?refined sugars, trans fats: contributors to inflammation, may manifest in skin health conditions such as acme, eczema and psoriasis
• Sugar: Leads to the formation of advanced glycation end-products (AGEs), contributing to skin ageing by damaging collagen and elastin
• Allergens: allergens such as lactose, gluten and eggs may trigger conditions such as eczema
• Dairy: hormones and bioactive molecules in dairy products may contribute to increased sebum production and skin inflammation

The Power of Nutrition in Skin Health - A Case Study

This real case study?demonstrates the power of nutrition in skin health. Names have been changed to protect identity.

Rahul, a 32-year old male, has an auto-immune condition called psoriasis. Psoriasis?causes red, scaly skin sometimes accompanied by swelling, and is caused by an overactive immune system that produces cytokines, signalling the skin to form red patches. In July 2024, Rahul experienced a severe flare-up, marked by patches on his arms and legs, intense inflammation, heightened sensitivity to sunlight, and persistent itchiness. He was prescribed vitamin supplements, medication, and sunscreen,?but even after diligently following this regimen for three months, he saw minimal improvement.

He was contemplating steroidal medication in desperation, when he consulted an Ayurvedic practitioner, who suggested he explore dietary changes. Our examination of?Rahul's 'normal' North Indian diet found moderate-to-high intake of sugar, low fibre intake, low omega-3 fats intake, vitamin imbalance, and the occasional bingeing when entertaining or eating out.

We reformulated his diet plan to reduce caloric intake, to eliminate certain allergens like gluten from the diet, and to address nutrient deficiencies. Rahul started on his new diet in October-2024.?Based on his doctor's advice, he?also simultaneously reduced?skin medication to protect against side-effects.

Following this dietary intervention, Rahul's psoriasis outbreak has subsided within less than 2 weeks - the scaly patches on his arms have virtually vanished, and the inflammation on his legs has also reduced substantially.

While this is just one case, it highlights the power of what nutrition can do for your skin health.

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