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Beautiful skin begins from within!
First and foremost is water. I can hear the sighs! But it is very important for all the functions within the body. It is particularly important for skin tone and texture as it keeps the skin cells plump which will reduce the appearance of wrinkling and improve the skin’s radiance.
Vitamin C is an important nutrient to maintain the health of the body’s largest organ. Vitamin C is involved in collagen synthesis and connective tissue development, it also decreases wound healing time and improves skin texture. Vitamin C is an easily attainable antioxidant which will decrease free radical damage to the skin and prevent premature aging. Vitamin C can be found in high concentration in all berries, broccoli, other fruits and leafy greens like cabbage.
Vitamin A is another key nutrient vital in maintaining healthy skin. Vitamin A is found in carrots, egg yolk, dark green leafy vegetables and cod liver oil. Vitamin A aids in the epithelial growth and keratinisation of the skin. Simply put, vitamin A helps with the development of the skin therefore is needed in the regeneration and growth of the skin cells. Vitamin A is also another key antioxidant in preventing free radical damage to the skin and other body organs.
Vitamin E has a high affinity for the skin. Being another antioxidant, it prevents oxidative damage as well as improving cell stability. This may help in reducing wrinkling and skin sagging. Vitamin E is found in the germ of grains-which means you need to eat ‘brown’ wholegrains, egg yolk, almonds and nuts in general.
Essential fatty acids are key for a radiant, youthful appearance. These are omega 3 which is found in oily fish like red salmon, tuna and mackerel, and omega 6 which is found most commonly in nuts. Essential fatty acids improve cell fluidity and stability. They also reduce any inflammation that may appear as result of a skin disorder and reduce dryness.
Zinc is an important mineral for wound healing and general skin health. Zinc is involved in over 300 enzymatic reactions within the body, so it is only natural to assume that it is important to maintain optimum levels to prevent skin disorders. Zinc is in high concentration in oysters, egg yolks, pumpkin seeds and wholgrains.
Sulphur is a nutrient that is found in garlic, cabbage and onions. Keratin is one of the main components of our skin and sulphur is a mineral which is involved in the make up keratin. Sulphur improves the bonding of our cells to one another which will increase healing. Sulphur will also decrease wrinkling due to its containment in collagen.
Vitamin B5 may be involved in preventing skin disorders such as acne. A deficiency of B5 allows oils to accumulate on the skin which eads to pimples and acne. Increasing foods such as mushrooms, egg yolk and wholegrains may prevent this deficiency and reduce the occurrence of this skin disorder. In general maintaining a healthy level of B vitamins within the body may reduce many skin disorders associated with a B vitamin deficiency. B vitamins are commonly found in wholegrains, so the old adage of eating foods as nature provides reigns true for ingesting adequate and quality B vitamins.
Folic acid is involved in DNA replication thus would benefit the skin in renewing and regenerating cells. Think broccoli, silverbeet, beet tops and kale. These vegetables are high in folic acid.
Protein. This macronutrient is vital in maintaining healthy skin, improve healing and regeneration and prevent premature skin aging. Protein is involved in repairing and regenerating our whole body. Therefore consuming high quality protein is important for vital looking skin tone and texture. Protein may come from animal sources such as meats or dairy. Or it may be in the form of legumes, nuts and grains.
Overall a diet high in vegetables, fruits, wholegrains, legumes, protein, good fats, and water will increase skin vitality, improve tone and texture, prevent damage, improve hydration and cell plumpness and increase cell regeneration for that youthful glow. Reducing caffeine, alcohol, refined sugars and saturated fats will also prevent free radical damage and inflammation which will greatly improve the skin’s appearance.
Herbs. There are also many herbs that will improve skin tone and texture via way of decreasing free radical damage, improving collagen synthesis, being high in silica, increasing circulation and decreasing inflammation. These include turmeric, hawthorn, horsetail, gotu kola, green tea, and bilberry to name a few.
Quit! Preventing oxidative stress to the skin will also preserve a youthful appearance. This means reducing the harmful effects of cigarette smoke, city pollution, and radiation.
Calm your mind. Maintaining periods of time in busy life schedules to relax and unwind will greatly benefit the homeostatic state of the skin. If you are relaxed and have peace of mind, this will definitely be reflected through your appearance. Mental and emotional stress can often play havoc with the condition of the skin. So when time permits make a point of sitting down with a good book or join a yoga class or take a pleasant walk on the beach. These will all make a difference to not only your inner being but your outer as well.
Always remember, outer beauty begins from within!
Janine is Bare Naked Beauty’s resident medical herbalist, nutritionist, and skin care specialist. She believes in the prescription of a balanced lifestyle for optimum health and beauty.
© Janine Emerson, 2007
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