What you eat and the nutrition you give your body is one of most important factors required for good skin health. You can spend all the money you want on nourishing skincare and beauty treatments, but if your inner health is suffering, you will not achieve optimal skin health.
When certain nutrients are low or depleted it can have a major impact on the structural integrity and biological function of your skin. The result can be a weakening of the skin barrier leading to inflammation and skin problems such as acne.
Why are Nutrients Important for Good Skin Health?
Both micronutrients and macronutrients are vital for maintaining good skin health. This is because the absorption of many of these nutrients help to regulate the skin barrier function, including growth and repair.
We can break nutrients down into several classifications: Fibre, carbohydrates, fats, proteins, and water. These can be divided into two groups: micro (minerals and vitamins), required in smaller amounts, and macronutrients (fibre, carbohydrates, fats, proteins, and water), required in larger amounts.
Micronutrients
Minerals are inorganic nutrients found in foods. Eating a healthy, balanced diet is the main way to get the minerals your body and skin require. In exceptional cases additional supplements can be taken. A few examples are:
- Calcium - important for your hair, skin and nails.
- Copper - works with vitamins and other minerals to provide the skin with strength and elasticity.
- Iron - imperative for development, cell growth, hormone production, and connective tissue repair.
- Potassium - this is important for water within your cells.
- Sulphur - contains an antibacterial effect on bacteria that causes acne and aids in promoting the shedding of skin cells believed to treat seborrheic dermatitis or acne.
- Zinc - also helps control some acne-causing hormones and has been believed to fight signs of premature ageing.
Vitamins are organic compounds required in small quantities for a healthy functioning metabolism. A few examples are:
- Vitamin A (fat-soluble) - Vitamin A helps form healthy teeth, skin, soft tissue, bones and mucous membranes.
- Vitamin B1 (thiamine) - important in collagen production and promoting supple skin.
- Vitamin B2 (riboflavin) - Aids cell turnover, it also assists in preventing inflammation of the skin and healing wounds.
- Vitamin B9 (folate or folic acid) - helps control cell function and tissue growth for healthier looking skin.
- Vitamin C - necessary for healing, iron absorption, healthy skin, connective tissue generation, and proper bone growth.
Macronutrients
Carbohydrates are sugar molecules and the body’s prime source of energy. The different types of carbohydrates are:
- Simple carbohydrates - sugars. If too much processed sugar is consumed in our diet it can cause inflammation.
- Complex Carbohydrates - Starches & Fibre
Protein can be animal or plant based and is a complex group of molecules. Some of the role’s proteins have in the body are to help produce hair, nails, bones, and muscles. Protein hormones regulate the body’s cell function and metabolism.
Fats give the body energy and aid in the absorption of vitamins. Omega-3 fatty acids are important in keeping skin supple and moisturized.
Water is an essential nutrient. It flushes toxins from the body, fills in the spaces between cells and forms large molecules such as glycogen and protein. Water also acts as a solvent for ionic compounds.
Dealing with Deficiencies
If you suspect you have a nutrient deficiency, don’t self-diagnose, and then spend hundreds of dollars on supplements. This is not only a waste of money, it is dangerous.
The best approach is 3-fold:
- Ensure you are following a healthy balanced diet
- See your health professional and ask for a comprehensive blood test to help diagnose where the issues are
- See a naturopath or skincare coach as they can work with you on an ongoing basis to help you identify the triggers of your skin issues and work together on how to help tackle them.
In 2019, Kiri Yanchenko, founder of AMPERNA®, launched the AMPERNA® Holistic Skin Coaching Service. The service gives you the opportunity to discuss your skin concerns and develop a tailored plan to work towards healthy skin. This is also a way for you to understand what the AMPERNA® products contain and how they can be used to help your skin. If you want to find out more on how you can use a holistic approach to your skin health, get in touch with Kiri today.
Sources:
https://www.skinhealthinstitute.org.au/page/88/nutrition-for-healthy-skin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/
https://happywelllifestyle.com/vitamin-and-mineral-deficiency-are-you-deficient/
