Eating for healthy skin
Most of us have used gels and creams to help with our skin health, whether it’s been to help combat aging, for sun protection, or to treat skin disorders like eczema and psoriasis.
But does what we eat also contribute to our skin health? Can our gut health and microbiome influence the health of our skin? Lets find out more….
Our skin
Our skin is made up of three main layers: the epidermis, dermis, and subcutaneous tissues.
The epidermis is the outer layer of skin and contains two important cells for skin function. Langerhan cells protect the skin against unwanted invaders and help to prevent infection. Keratinocytes make up most of the epidermis and are very important for maintaining the skin barrier. Vitamin A, D, and biotin (vitamin B7) are important for the normal functioning of keratinocytes.
Below the epidermis is the dermis, which is home to more important skin cells. One of these is the melanocyte, which is known for producing melanin. Melanin is a pigment that gives skin its colour and is important for preventing UV damage to the skin. Alongside the melanocytes is a type of cell called a fibroblast. These cells are important for producing collagen, which is needed for growth and wound healing.
The gut microbiome and our skin
The gut microbiome refers to the bacteria that live in our gut and is found primarily in the large intestine. These bacteria are essential for gut health and our overall well-being. The gut microbiome is constantly changing with age, medication, diet, physical activity, and more. Changes in gut microbiota have even been shown to be associated with some skin conditions, like:
Atopic dermatitis (eczema)
Rosacea
Psoriasis
Acne
Probiotics and prebiotics and your skin
Probiotics are live bacteria that support our health. They impact the gut microbiome, and new evidence is finding that specific strains may have beneficial effects on skin health. For example, the strain staphylococcus epidermidis has found to be beneficial in fighting acne. Probiotics are found in a range of fermented foods or in supplements. But to get the most out of these bacteria, they need “food.”
Prebiotics are required to feed the bacteria in the gut. They’re found in foods that contain non-digestible carbohydrate, such as:
Fruits and vegetables
Wholegrains
Legumes
Important nutrients for skin health
Protein
Protein from the diet provides the building blocks for collagen, keratin, and elastin. These help to keep skin strong and healthy. Protein comes from meat, eggs, dairy, legumes, and more!
Collagen
Collagen accounts for 25% of the body’s protein and makes up muscles, tendons, and, of course, skin. It is essential for the structure of the body. In order for our body to make collagen, we need to eat plenty of protein foods, along with those containing vitamin C.
While collagen supplements have become a very common sight on supermarket shelves, evidence about their benefits has been controversial. While much of the research about collagen and skin health has been industry-funded, there is potential for biases in their findings. However, more recent evidence (including thorough reviews) suggests that these biases may not be impacting the data. Therefore, collagen supplements are increasingly shown to have benefits for skin health by supporting skin elasticity and structure.
Essential fatty acids
Omega-3 (alpha-linoleic acid) and or omega-6 (linoleic acid) are called essential fatty acids (EFAs) because they can’t be produced by the body. This means that we have to get them from our diet. EFAs are important for the structure of our cell membranes, as well as the production of fat ,which protects the skin barrier.
Omega-3 sources:
Fatty fish like salmon and mackerel
Walnuts
Flax and chia seeds
Omega-6 sources
Nuts like almonds, walnuts, cashews
Eggs
Avocado oil
Vitamin A
Vitamin A is important for keeping skin healthy because of its role in protein synthesis and cell differentiation, as well as antioxidant properties. It helps keep keratinocytes healthy, which in turn helps to prevent premature aging and keep skin looking healthy.
Sources of vitamin A include:
Liver
Dairy products
Eggs
Leafy and dark green vegetables
Some yellow and orange fruits and vegetables
Vitamin C
You may have heard of scurvy, a skin condition that was once common in sailors who didn’t have access to fresh fruit and vegetables. This is due to vitamin C deficiency, which is uncommon in those who include fruit and vegetables in their diet. Vitamin C is essential for the skin because of its role as an antioxidant. It is also important for the production of collagen. Because of these properties, vitamin C has been associated with improved skin moisture and elasticity in aged skin.
Sources:
Many fruits and vegetables
Kiwifruit
Oranges
Broccoli
Capsicum
B vitamins (niacin)
Niacin, also known as vitamin B3 helps to prevent water loss in the skin. It also helps with DNA repair, which may help to lower the risk of skin cancer. It’s even been used in some instances for the treatment of acne and rosacea.
Sources
It is found in a wide range of foods, such as:
Meat
Legumes
Wholegrains
Green tea polyphenols
Green tea contains polyphenols are a chemical which has been shown to have a protective effect on the skin. These green tea polyphenols have been shown to act as antioxidants, provide UV protection, help with anti-inflammation, and help protect against skin cancer through preventing damage to DNA and helping to repair it.
Carotenoids and flavonoids
Carotenoids are responsible for the bright colour in fruit and vegetables and flavonoids are a type of phytonutrient. They have been found to help protect against UV damage in skin.
Water
While water is often overlooked, it is vital to ensure our skin remains hydrated. It is recommended that the average adult has approx 2L of fluid per day. Fluid can come from plain water, tea, coffee, or liquid-type foods such as soups, yoghurts etc. During the summer months or during periods of physical activity, you may need to drink more.
What is the best diet for healthy skin?
All this information can be confusing when deciding how to eat to keep healthy skin, but it doesn’t have to be. The best diet for skin and overall health aligns with the Heart Foundation’s and Ministry of Health’s Healthy Eating recommendations. It includes lots of fruit and vegetables, grain foods, healthy fats (including those from oily fish, nuts, and seeds), and focuses on other high-quality foods over highly processed ones.