The Healthy Skin Diet
You are what you eat.
This age-old adage may have been dismissed over the generations as somewhat of an old wives’ tale, but in fact it is deeply rooted in a real biological connection between our bodies and the food we eat. With technological advances, we are better able to understand how micro- and macro-nutrients really affect our health on a cellular level. This notion has even spurred the formation of a Center of Excellence for Nutritional Genomics (CENG) at the University of California, Davis. Nutritional genomics takes advantage of our knowledge of the human genome to better understand the diet-health relationship. In essence, nutritional genomics is the study of how foods affect our genes and how our genes affect our response to nutrients in our diet – an offshoot of the emerging epigenetics field (which is the study of how our overall environment can change our genes).
So then, if we really are what we eat…what should we be eating for healthy skin? Macronutrients (carbohydrates, proteins and lipids) and micronutrients (vitamins and minerals) work together to ensure a properly functioning epidermal barrier against environmental assaults. The skin’s typical ailments range from dehydration, dryness, photodamage, inflammation and aging. Many scientific studies support the role nutrition plays in these key areas.
A lack of either lipid content or water content means rough, flaky and vulnerable skin. A diet rich in essential fatty acids can help skin retain its organized brick-and-mortar model. Dietary fats are processed by the liver for delivery to skin and other tissues. Omega-3 and Omega-6 fatty acids are essential for skin function and can even modulate the skin’s inflammatory response. Chronically dry skin, as in Eczema, will benefit from a diet rich in EFAs from oils and whole foods. In particular, Omega-3 fatty acids can help protect skin from photodamage and photoaging, while Omega-6 can alleviate symptoms associated with skin sensitivity and inflammatory skin disorders.
Stock your grocery basket with:
• Wild-caught salmon
• Evening Primrose Oil
• Borage Oil
As we know, the sun is a powerful star. UV rays penetrate through clouds, windows and our own skin layers. UV rays deplete antioxidant levels in the skin, including ascorbic acid (vitamin C) and alpha-tocopherol (vitamin E). A diet rich in these antioxidant vitamins can be part of a well-rounded approach to limiting photodamage. An added bonus to vitamin C? It is also a necessary component of building collagen in the skin, which decreases with age and even more so with sun damage. Like many nutrients, some are even better when combined. Supplementing the diet with Vitamin C and E combined can increase the photoprotective effect of our skin better than with either of these alone.
Stock your grocery basket with:
• Bell peppers
• Wheat germ
Our skin is a unique organ in that we can actually rub nutrients on top of it! So even though the upper epidermal layers of the skin do not contain blood vessels that supply the cells with nutrients, we can ‘feed’ the skin from the outside, with topical antioxidants and vitamins. Combining topical nutrients with a more conscious effort to eat whole, healthy foods will keep our skin shining for all the years to come!