I know how important having healthy skin is to everyone, since its the first thing most people see! Maintaining a healthy diet, drinking tons of pure water, exercising, and utilizing safe skin care, is important for keeping skin smooth and young looking. Although, genetics definitely plays a role in the health of someone’s skin, because I have a friend who no matter what always has the softest, clearest, acne-free complexion around.

For the people who are not so lucky, like myself, here are some interesting facts towards essential nutrients and tips around obtaining healthier looking skin.

The skin is composed of three primary layers:

1. The epidermis which acts as a barrier for defending the body from infections, bacteria and environmental influences. Examples include extreme temperatures and the wind. The epidermis does not have blood vessels and relies on diffusion to get its nutrients. That’s why it is so important to be conscious on what the skin is being exposed too.
   • Diffusion means that molecules will distribute themselves evenly within a solution and will move from an area of high concentration to an area of low concentration. The skin also utilizes osmosis, a common function known as sweating in the human body. Sweating helps with cooling down the body by releasing heat through sweat, but also helps rid the body of waste products it does not need. When a person sweats, the pores become salty, which pulls water out of the cells by osmosis. Unwanted toxins and chemicals are dissolved in the water and are excreted from the body. That is why it is important to shower shortly after a workout to make sure any toxins that are excreted from the skin, are not absorbed back into the cells.
2. The dermis contains blood capillaries, nerve endings, hair follicles, and other structures that is underneath the epidermis.
3. The hypo dermis which is the subcutaneous adipose (fat) layer.

Healthy skin can be obtained through safe skin care products, but what is eaten daily also plays a huge role in the health of the skin.

Factors That Affect Skin Health 

• Stress
• Weather
• Genetics
• Hormones
• Diet
• Sleep
• Medications
• Allergies
• Toxins

Nutrients For the Skin 

• All amino acids
• B vitamins
  • Essential for the growth of new cells and strengthens the skin against infections and stress
• Beta-carotene
  • Precursor for vitamin A
  • Found in carrots and sweet potatoes
• Biotin
• Calcium
• Fiber
• L-cysteine
• Selenium
  • improves the elasticity of skin
  • battles skin infections
  • Improves skin AND nails
  • Needed for the production of glutathione – a powerful antioxidant in the body that helps to fight against free radicals. Free radicals can lead to the decline of collagen and elasticity in the skin.
  • Found in Brazil nuts
• Silica
• Vitamin A
  • Powerful antioxidant for anti-aging and overall skin health
  • Deficiency can lead to dry skin and small bumps on the back of elbows and arms
  • Garlic and salmon are good food sources
• Vitamin B6
• Vitamin C
  • Found in bell peppers, oranges, sweet potatoes
  • Powerful antioxidant that fights against free radicals produced by overexposure to sun
  • Aids in collagen formation
• Vitamin E
  • Helps maximize the effectiveness of vitamin C
  • Antioxidant
• WATER
  • Needed to properly flush toxins and chemicals out of the body
• Zinc
  • Helps with skin inflammation
  • Improves skin cell growth
  • Maintains collagen production and elasticity
  • Found in turkey and pumpkin seeds
  • Needed for the utilization of vitamin A
• Essential Fatty Acids (Omega, 3, 6, 9)
  • Reduce dry skin – eczema and psoriasis
  • Help reduce the occurrence of clogged pores
  • Reduces inflammation produced from acne flare ups
  • Reduce harmful substances from entering the cells, while allowing nutrients in
  • Keep the cells hydrated
  • Avocados
• Antioxidants
  • Help neutralize free radicals in the body. Free radicals lack a full complement of electrons and will steal electrons from other molecules which results in damaged DNA, cell membranes and other parts of cells.
  • Found in berries such as blueberries, black currants, raspberries, cranberries, and strawberries.
  • A.C.E.S – Vitamin A, Vitamin C, Vitamin E and Selenium are examples of antioxidants.

Using safe skin care products is important for reducing toxic chemicals from entering the skin. To become more aware of what is inside certain skin care products, check out the Think Dirty, Skin Deep or Yuka apps as they can offer more information regarding what is in the products and essentially what you would be putting on your face. I use the Yuka app by scanning the bar code on products and the app will rate the product and list the ingredients (toxic and/or non-toxic). If a certain product tends to be quite toxic, the app will list healthier options to take a look at.

Resources:

• http://education.seattlepi.com/cells-rid-wastes-osmosis-diffusion-5125.html
• Practical notes taken at the Canadian School of Natural Nutrition
• https://yuka.io/en/
• https://thinkdirtyapp.com/
• https://shop.theskindeep.com/