Nutrients for healthy skin from the inside, out
Lit from within.
Image credit: @twiggycohen via Pinterest
As the body’s largest organ, the skin provides a visible indication of health and vitality. From a nutritional perspective, healthy, glowing skin is the product of a varied diet rich in plant-derived foods, along with adequate amounts of healthy fats and protein, and sufficient hydration, rather than a specific group of foods or particular supplement. Eating this way not only supports skin health, but also functions to optimise overall health, vitality and longevity - yes please!
Here, we discuss specific dietary nutrients that feature within a health-promoting dietary pattern, and their roles in supporting skin health from the inside, out.
Vitamin A
Vitamin A supports healthy skin cell growth, development and turnover, collagen production and wound healing.
Pre-formed vitamin A (retinol) can be found in cod liver oil, beef liver and egg yolk.
Beta-carotene (a precursor of retinol) is found in orange-coloured fruits and vegetables, including apricot, carrot, mango, papaya, peach, pumpkin, rockmelon and sweet potato. It is also present in dark green vegetables - albeit masked by the chlorophyll content - including spinach, parsley and broccoli.
Note. Excessive amounts of retinol can result in toxicity and birth defects during pregnancy. Those who are pregnant or planning pregnancy should not take vitamin A supplements without consulting a health professional.
Note. Although the body’s conversion of beta-carotene to retinol is relatively inefficient, consuming a range of dietary sources as part of a balanced diet is unlikely to result in vitamin A deficiency, nor excess.
Tip. Cook dietary sources of beta-carotene and combine with a source of healthy fat, such as extra-virgin olive oil, to increase bioavailability and aid absorption.
Vitamin C
Vitamin C imparts powerful antioxidant actions, preventing oxidative damage and collagen degradation for improved skin texture, tone and brightness. Moreover, vitamin C also supports the body’s own production of collagen and elastin, and is also necessary for effective wound healing.
Find vitamin C in capsicum, chilli, broccoli, Brussels sprouts, kiwi and citrus fruits.
Essential fatty acids
Omega-3 fatty acids, found in oily fish varieties such as salmon, mackerel, anchovies, sardines and herring (‘SMASH’) cannot be produced by the body, and therefore must be obtained from the diet. Omega-3s promote anti-inflammatory activity, whilst also reducing skin dryness and helping to fortify barrier function.
Nuts and seeds, nut and seed butters - such as almond butter and tahini, - avocado and extra virgin olive oil are all wonderful sources of healthy (unsaturated) fats that further support skin hydration and barrier function.
Note. Although the omega-3 pre-cursor, known as ALA, can be found in some plant-derived foods such as flaxseed oil and walnuts, its conversion to the ‘active’ omega-3s - known as EPA and DHA - is neither consistent nor efficient, at a rate of approximately 5 to 8 per cent. To obtain adequate amounts of omega-3, individuals who are unable to consume oily fish will require a supplement, containing EPA- and DHA-rich micro-algae.
Collagen peptides
Collagen is a structural protein found in connective tissues throughout the body, including the skin. Within the skin, the natural decline of collagen production over time is associated with increased wrinkle formation and reduced elasticity. Recent research supports a minimum daily dose of 2.5-3 g of hydrolysed collagen peptides - from either marine or bovine sources - over the long term (> 8 weeks) to increase both skin hydration and elasticity.
Phytonutrients
Responsible for the distinctive colours and flavours of plants, phytonutrients - derived from the Greek phyto, meaning ‘plant’ - are a vast group of plant compounds that form part of plants’ inherent defences against pathogens and environmental damage. Although they are not ‘nutrients’ per se, phytonutrients nevertheless actively confer numerous health benefits throughout the body, particularly when consumed in combination.
From a skin health perspective, the powerful antioxidant and anti-inflammatory activities of phytonutrients collectively help to reduce oxidative stress, which can otherwise lead to skin laxity, fine lines and dullness.
Phytonutrients include:
Carotenoids including beta-carotene, lycopene and lutein, found in orange-coloured fruits and vegetables, tomatoes and green leafy vegetables such as kale, broccoli and spinach.
Polyphenolics including:
Phenolic acids, such as ferulic acid - found within sweet corn and wholegrains such as oats and rye - and curcumin, the primary active constituent within turmeric.
Flavonoids, such as:
Quercetin, found within apple, onion and capers.
Apigenin, found within parsley, celery, orange and chamomile.
Catechins, abundant within green tea varieties such as matcha and sencha.
Anthocyanidins, found within berries such as blueberries, blackberries and raspberries, cherries and plums.
Isoflavones, or phytoestrogens, found within (minimally-processed) soy products such as edamame, tofu, tempeh and soy milk.
Resveratrol, found within grapes, peanuts, strawberries and red wine!
Organosulfur compounds including indoles, isothiocyanates and sulforaphane, found in cruciferous vegetables such as broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy and watercress.
Prebiotics + probiotics
A pathway known as the gut-skin axis describes the connection between gut health and skin health. Although many skin conditions often coincide with alterations in the gut microbiome, the gut-skin axis remains an emerging area of research; researchers have proposed that altered immune and neuroendocrine responses may be the underlying mechanisms involved. Moreover, gut health status determines the degree to which the body is able to absorb nutrients from the foods we eat, and deliver them to support the healthy functioning of its organs, including the skin.
Enjoying a diverse array of prebiotic-rich, plant-derived foods, along with fermented foods - natural sources of probiotics - supports a healthy and diverse gut microbiome, a resilient intestinal barrier, and healthy detoxification, in turn supporting skin health.
Plant-derived foods - including vegetables, legumes, fruits, wholegrains, herbs and spices - are rich in prebiotic fibre, which provide a necessary energy source for the trillions of micro-organisms residing within the gut microbiome. To support a healthy and diverse gut microbiome, enjoy 30+ unique plant-derived foods each and every week.
Probiotic-rich fermented foods naturally augment existing beneficial bacterial populations within the gastrointestinal tract. They include natural yoghurt, kefir, kimchi, sauerkraut, miso, kombucha and tempeh.
Zinc
Involved in more than 300 biochemical processes within the body, zinc supports healthy tissue growth, development and maintenance, immune responses, antioxidant activity, and glycemic (blood sugar) control, all of which influence skin health. Due to its anti-inflammatory and wound-healing properties, zinc is especially beneficial in managing breakouts and acne.
Oysters, beef, and lamb are rich sources; zinc is also found in pepitas, sunflower seeds, poppy seeds, cashews and pine nuts.
A final note. Whilst diet and nutrition play a significant role in skin health, they do not always account for the whole picture. If the condition of your skin is not improving satisfactorily through diet and lifestyle alone, and causing you concern or distress, it’s important to seek additional support. A medical professional - such as a trusted GP and/or dermatologist - will be able to diagnose and treat any underlying medical conditions, such as acne, rosacea or eczema. Meanwhile, a dermal therapist can administer professional skin treatments, such as gentle peels and light therapy, and provide a personalised skin care prescription, for additional support.
References.
Braun, L. & Cohen, M. (2017). Essential herbs and natural supplements. Elsevier.
De Pessemier, B., Grine, L., Debaere, M., Maes, A., Paetzold, B., & Callewaert, C. (2021). Gut-skin axis: Current knowledge of the interrelationship between microbial dysbiosis and skin conditions. Microorganisms, 9(2), 353. https://doi.org/10.3390/microorganisms9020353
Mahmud, M. R., Akter, S., Tamanna, S. K., Mazumder, L., Esti, I. Z., Banerjee, S., Akter, S., Hasan, M. R., Acharjee, M., Hossain, M. S., & Pirttilä, A. M. (2022). Impact of gut microbiome on skin health: Gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut Microbes, 14(1), 2096995. https://doi.org/10.1080/19490976.2022.2096995
Paxton, F. (2015). Foundations of naturopathic nutrition: A comprehensive guide to essential nutrients and nutritional bioactives. Routledge.
Pu, S. Y., Huang, Y. L., Pu, C. M., Kang, Y. N., Hoang, K. D., Chen, K. H., & Chen, C. (2023). Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients, 15(9), 2080. https://doi.org/10.3390/nu15092080