You already know that diet is important for overall health, but do you know how it affects your skin? This is a quick-guide to highlight a few ways to improve skin health through nutrition.


Vitamins

Vitamin A supports overall skin health, as it helps with the functioning and repair of skin cells. It is an antioxidant that can improve elasticity and thickness. Look for it in colorful vegetables (like carrots and spinach), liver, and fortified milk. Topically, you find it in retinoids (like Retin-A, and Renova). Be sure to wear sunscreen daily if you are using the topical form, as it makes skin much more susceptible to sun damage.

Vitamin C aids in skin and tissue repair, and is important in age-fighting products. It helps promote collagen production, and helps the body cope with stress! Research suggests that sufficient amounts of Vitamin C in the diet may help prevent cancer because of it’s ability to scavenge free radicals that attack DNA. In your diet, look for it in tomatoes, citrus fruits and dark, leafy veggies. In skin care products, it may be listed as ascorbic acid.

Vitamin D has been called the “sunshine vitamin” because the skin can create this vitamin from cholesterol when exposed to sunlight. It can aid with skin healing and supports bone structure. Do not believe, however, that this is an excuse to sunbathe all day…just a small amount is necessary, and too much sun can definitely override the benefits of Vitamin D. Aside from being outdoors, you can find it in fish oils, egg yolks, butter and fortified milk.

Vitamin E can be used in conjuction with Vitamin A to protect the skin from the sun’s rays. It is also known to heal damaged tissues, and when used topically, can help improve the appearance of burns and stretch marks. Safflower Oil is high in Vitamin E, as well as avocadoes, butter and egg yolks. In may be listed as tocopherol in beauty products.


Water

Water makes up 50-70% of our body weight, so it goes without saying that we rely heavily on water's benefit. It helps maintain healthy cells, eliminates toxins and regulates body temperature. It has been estimated that 75% of Americans are chronically dehydrated. Are you one of them?

Here is a method of determining your required water intake: take your body weight and divide by 2. Divide this number by 8. This is how many 8 oz. glasses of water you should drink daily.

Dehydrated skin can look dry and flakey with very fine lines. In fact, many people with oily skin wrongly diagnose themselves with having dry skin because of these symptoms! If your skin produces oil but is topically flakey, you want to choose a cleanser and moisturizer for your skin type. Then select a treatment product with Hyaluronic Acid to treat the dehydration.


Words of Wisdom

  • If you have rosacea symptoms, spicy foods and alcohol can make flare-ups much worse
  • Beware of diets that cause body fat to drop too low…this can create hormonal imbalances that can cause issues like acne and brown spots
  • While junk food has never been proven to have a link to breakouts, it’s always good to keep sweets and fatty foods to a minimum
  • Don’t just rely on vitamins and supplements…they do not substitute a healthy diet


A poor diet can result in depression, stress, skin disorders, collagen breakdown and much more. So the moral is: eating well makes you look and feel better! It may not cure all skin concerns, but it is a major determining factor in skin health.