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Nutrition and your skinVolumes can be written on this one point alone, but we will endeavor to highlight some important and interesting points on how nutrition can impact on your skin. Although we highlight some nutrients on this page, a well balanced diet is called for to maintain optimum health.
Fad diets and quick weight-loss programs can be detrimental to your health, and will also negatively impact on your skin. Proper nutrition can be seen as one of the ways to ensure great health and vitality and will make aging a more pleasant experience and can assist to keep degenerative diseases at bay. ProteinAdequate protein is needed by the body for various functions and is broken down into amino acids by the digestive system. Proteins can be classified as either complete - containing all essential amino acids, or incomplete - containing only certain of the essential amino acids. Complete protein is found in meat, fish, poultry, cheese, eggs and milk while incomplete protein is found in legumes, grains and leafy green vegetables. Should the body suffer from a shortage of protein, it will start breaking down its own store of protein, and failing that, if no stored protein is available, it will start breaking down less important body tissue to free the amino acids contained therein - which in turn could lead to a host of abnormalities and the body taking a beating with loss in muscle tone, wrinkle formation etc. Fatty acids
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If you are looking specifically for a supplement for your skin (which would also benefit your hair and nails) it would be worthwhile looking at Zest for Life - Hair, Skin and Nail Formula by clicking here. |
Under nutrition may result in a variety of signs such as lusterless, dull, dry, fine hair; brittle ridged and slow growing nails as well as flaky, dry and uneven colored skin. Reference 30
In a double-blind, placebo-controlled study it was found that supplementation of zinc and vitamin A resulted in a reduction of acne papules and pustules. Reference 33
Vitamin A has an antioxidant function and neutralizes the unstable free radicals that are formed and cause damage to cells and it furthermore is required for the normal growth of cells - which is important to the skin since it is renewed the whole time.
Click here for more vitamin A information at www.anyvitamins.com
Calciferol (the other name for vitamin D) is required for a variety of functions in the body and also helps to regulate the levels of calcium and phosphorus.
When taking it in a supplement form, it is best taken with vitamin A.
Click here for more vitamin D information at www.anyvitamins.com
In a review article on vitamin E, many positive aspects of were noted with respect to the ageing process, including its ability to modify free radicals, deficiency of protein synthesis, ameliorate the functionality of important body organs and helping to maintain the bone matrix trophysm. Reference 31
Vitamin E is a powerful antioxidant to neutralize free radicals and help detoxify the body from pollutants and helps to keep the skin looking younger.
Click here for more vitamin E information at www.anyvitamins.com
All the vitamin Bs work in synergy and should be taken together, although certain members of this group of vitamins do have specific properties to help the skin and hair.
Thiamin (thiamine) which is vitamin B1 is needed for energy production and helps to combat nerve disorders.
Riboflavin (vitamin B2) is the release mechanism that extracts energy from protein, carbohydrates and fats and a deficiency of this vitamin can lead to mouth corners cracking and perpendicular lines forming on the lips and lines radiating from the mouth towards the nose as well as tiny blood vessels forming in the outer layer of the skin of the cheeks, lower jaw or in the lateral line near the ears.
Niacin, vitamin B3 assists with circulation, the reduction of cholesterol levels (if taken in the form of nicotinic acid - not related to nicotine found in tobacco products) and helps to keep the skin and digestive tract healthy.
Pantothenic acid, vitamin B5 helps to maintain a healthy skin and although it has not been proven in clinical trials that it promotes the growth of hair, the lack of pantothenic acid can contribute to hair loss. Reference 35
Pyridoxine, vitamin B6 is a great help to maintain a healthy immune system and aids in the production of new cells. It is required to keep the skin healthy and to help prevent conditions such as dandruff, eczema and psoriasis. In a study done on vitamin B6 deficiency patients, the patients developed a range of symptoms, which included seborrheic dermatitis (eczema) in the scalp, eyebrows, nose and ear area.
Folic acid, vitamin B9, is required for normal cell division and for the production of RNA and DNA and without it growth can not take place or healing of wounds. It is present in brewer's yeast, liver, avocado, broccoli etc but can also be manufactured in the intestines with the help of PABA.
Cobolamin, vitamin B12 is a great boosting vitamin and has a reputation for rejuvenating elderly people. Vegans can be deficient of this vitamin, since it is only present in animal food sources.
Click here for more vitamin B information at www.anyvitamins.com
It is used in red blood cell formation, and has been linked to hair growth as well as reversing the graying of hair. People suffering from vitiligo, over-pigmentation of the skin, or without pigment in some spots, have reported an improvement in the skin after more PABA was ingested.
Collagen synthesis requires vitamin C and the maintenance of healthy dermal fibroblast also depends on it. Reference 32
For further information on how extra dietary vitamin C could assist the retardation of wrinkle forming, click here to read about vitamin C and cigarette smoking.
When taking a vitamin C supplement it is best to take one containing bioflavonoids (also referred to as vitamin P) as well, as it is thought to help with the absorption and activity of vitamin C.
Click here for more vitamin C information at www.anyvitamins.com
In a clinical study it was shown that supplementation with biotin (also referred to as vitamin H) led to clinical improvement of brittle nails. Reference 34
It is furthermore taken to help keep the skin and hair healthy but should be taken with a balanced vitamin B supplement.
It has a maintenance role to play in the cell membranes and is normally taken to promote healthy skin and hair and is also best taken with a balanced vitamin B supplement.
Minerals and others
Supplementation with zinc has shown great results in clearing up skin problems, but it is also required for a healthy immune system and for wound healing, cell division and normal tissue growth in the hair, skin and nails.
Good sources of zinc are oysters, liver, Brazil nuts, brewer's yeast and pumpkin seeds.
Click here for more information on zinc at www.anyvitamins.com
Only small amounts of selenium is required by the body, but is heralded as a major anti-aging mineral and works in synergy with vitamin E to neutralize free-radicals.
Good sources of selenium are brazil nuts, oysters, molasses and eggs.
Click here for more information on selenium at www.anyvitamins.com
This is a non-metallic element and has no specific deficiency symptoms, yet is referred to as the "beauty mineral". It helps to detoxify the body, boosting the immune system and offsets the effects of aging.
It is a component of protein, biotin as well as vitamin B1 and good sources are shellfish, nuts, meat, eggs and raw onion.
Click here for more information on sulfur at www.anyvitamins.com
This mineral is also known as silicon but should not be confused with silicone which is an industrial polymer that is used for cosmetic implantation purposes. It is found in nearly all body tissue but particularly so in the hair, nails and skin - where it helps to keep these components supple and maintain their integrity.
Good sources of silica are plant fibers in whole grains, such as oats, barley and rice as well as onions, alfalfa and beetroot.
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