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Foods for Your Skin
The skin’s functions are many, as we have discussed in other, previous articles, and it’s health is not just dependant upon good quality natural skin care products, although they do help considerably.
This article on natural skin care looks at the various foods, vitamins, minerals and micro-nutrients that positively affect your skin. In addition we’ll look at specific nutrients for specific skin types, as it stands to reason, that oily skin would benefit from some foods, while dry, irritated and sensitive skin would suite other foods.
Before looking at individual food, lets consider some overall factors, which we should consider in our diet.
- First and foremost, water. It is essential that we consume 8-10 glasses (250ml) of water per day, more if we exercise or are physically active.
- Secondly, regardless of what foods we eat, we should have a minimum of 15 different vegetables, fruits and nuts in our diet (in total that is).
- Thirdly, we should eat our biggest meal early in the day and the smallest meal late. Most people do not do this and actually have it the other way around. Think of it from this point of view – at what stage of the day do you have most of your activity in front of you – well, that’s the time to eat the biggest meal.
If you want your skin to look attractive and healthy there are several rules you must follow. The most important is cleansing with natural and reviving substances, because a clean skin is bound to look healthier. Since constant washing removes most natural oils and moisture, and even the acid mantel covering, you must consciously replace these oils, moisture and acids to re-establish the skin’s protective covering.
Your diet should be high in proteins, which can be found in lean meat, fish, and poultry as well as in nuts, beans, milk and eggs. Raw vegetables and fruit of all kinds are essential. Several glasses of water (this is much underestimated in it's importance) each day are essential to flush the system clear of toxins. Below is a list of important nutrients, their benefits to the skin and the foods in which they are found. This list is by no means exhaustive, however it does provide a good starting point for utilising food as part of your skin care regime.
The primary skin types are Oily, Normal and Dry. There are other skin types such as sensitive, mature or a combination there of. However, there is usually a dominant, primary skin type.
Nutrients that benefit your skin and the foods that contain them
Beta-carotene (provitamin A)
Anti-oxidants, neutralise free radicals. Sweet Potato, Carrot, Kale, Mango, Turnip, Greens Spinach, raw; Papaya, Red Bell Pepper, Apricot, Cantaloupe, Fat Free Milk, Romaine, Eggs, Whole Milk, Raw Tomato, Broccoli, Green Bell Pepper, Orange, Parsley.
Vitamin A
Anti-oxidant; Vitamin A is essential for healthy hair and eyes. It is also important in the prevention and clearing of infections of the skin. Vitamin A counteracts dry skin, dandruff and wrinkle formation. It is needed for healthy blood circulation which gives a glow to the skin. Helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth, nose, throat lungs, which helps reduce our susceptibility to infections; protects against air pollutants and contaminants; helps improve eye sight and counteracts night-blindness; aids in bone and teeth formation; improves skin elasticity, moisture content and suppleness; and helps reverse the signs of photo-aging.
Vitamin A deficiency can lead to eruptions or dry, coarse, wrinkled skin; dull and dry hair or dandruff; ridging or peeling fingernails; pimples or acne and visual fatigue.
Meat, Chicken Liver, Cod Liver Oil, Cheese.
Vitamin E
Anti-oxidant; Vitamin E helps form muscles and tissues to prevent wrinkles and premature aging of the skin due to oxidation. It helps prevent dry, dull skin, age spots, falling hair and dandruff. It improves circulation and healing of scars. Research has shown that large doses of vitamin E double healthy cell reproduction to slow the aging process and forestall premature wrinkling.
Vitamin E supplies oxygen to the blood which is then carried to the heart and other organs, thus alleviating fatigue. It aids in bringing nourishment to cells; strengthens the capillary walls preventing the red blood cells from destructive poisons (free radicals); prevents and dissolves blood clots. Avocados, Carrots. Cheese: especially Parmesan, Cheddar; Chickpeas, Egg yolk, Green leafy vegetables, Legumes, Margarine, Meats/poultry/fish, Nuts and nut oils, Oatmeal, Olives, Parsnips, Red peppers, Seeds, Soy products and soya beans, Sweet corn, Sweet potatoes, Tomatoes Watercress, Wheat germ.
Vitamin C
Anti-oxidant; Vitamin C, in conjunction with protein, is necessary for the production of collagen - the glue that holds us and our skin together and circumvents sags or wrinkles. It regulates sebaceous glands to keep skin from drying out; helps prevent facial lines, wrinkles and spider veins.
Vitamin C is essential for the health of the hair, eyes and teeth, resistance to infection, healing of wounds and firm skin tissues.
Vitamin C is believed to aid skin cells in repairing and reproducing themselves. It is also thought to stimulate production of collagen, enhancing skin smoothness and elasticity. This vitamin is excellent for skin showing signs of aging.
Acerola cherry, Kiwifruit, Green peppers, Citrus fruits and juices, Ctrawberries, Tomatoes, Broccoli, Turnips, Green and other leafy vegetables, Sweet and white potatoes, and Cantaloupe.
Other excellent sources include papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.
Vitamin B-complex
B vitamins are vital for clear, luminous skin, youthful looks and for delaying greying of hair. They are essential for healthy skin, hair, and eyes. Studies show that 40 percent of dermatitis sufferers lack B vitamins. B vitamins also counteract stress, which has adverse effects on one's appearance.
Vit. B-complex is a complex of several important vitamins including B1 (thiamin), B2 (riboflavin), B6 (pyridoxine), B12 (cobalamin). Vitamin B1 is needed for nerve signal transmission. Vitamin B2 is needed for the metabolism of amino acids. Vitamin B6 is necessary for the production of many enzymes and chemical messengers (eg, neurotransmitters). Vitamin B12 is needed for red blood cell production and DNA synthesis.
Whole grain cereals, wheat, Pulses, Nuts, Green leafy vegetables, Molasses, Meat, Liver, Brewer's yeast.
Vitamin D
Vitamin D is essential for healthy teeth, bones and nails as well as for the assimilation of calcium and phosphorus. It promotes healthy eyes, skin and teeth.
It is a vitamin found in foods such as fish, oysters, and dairy products. Also, there are enzymes in our skin that make vitamin D when the skin is exposed to sunlight. Sun exposure.
Milk, Beef liver, Salmon, Tuna, Butter, Sprouted seeds.
Protein
Proteins are required for the structure, function, and regulation of the body's cells, tissues, and organs, and each protein has unique functions.
Avocados, Brewer's yeast, Dried legumes, Nuts, Sesame seeds, Sunflower seeds, Whole grain cereals.
Other Protein foods (these help to equalise the balance between new and dying cells) Fish, Meats, Poultry. Eggs, Dairy products, Vegetable proteins, Pulses, Wheat germ.
Calcium
Calcium and Phosphorus work together for healthy teeth, hair, nails and bones. Calcium helps clear blemished skin and revitalizes lifeless, tired-looking skin.
Calcium is essential for a variety of bodily functions, such as neurotransmission, muscle contraction, and proper heart function.
Milk products, Whole wheat, Leafy vegetables, Salmon, Sardines, Shellfish, Soybeans, Sunflower seeds, Walnuts, Oranges, Lemons.
Phosphorus
A mineral vital to energy production; helps build bone and form cell membranes and genetic material.
Dairy products, Egg yolks, Fish, Poultry, Meats, Grains, Cereals, Nuts, Fruit juices, Milk.
Chromium
Chromium improves circulation for healthy skin and hair.
Chromium plays a role in glucose metabolism and is considered essential in trace amounts in nutrition.
Brewer's yeast, Cheese, Corn oil, Liver, Clams, Meat, Whole grains.
Iodine
Iodine promotes healthy hair, nails, skin, and teeth. It is an element that is necessary for the body to make thyroid hormone. It is found in shellfish and iodized salt.
Iodized salt, Kelp, Onions, Seafood, Vegetable oils.
Iron Iron is essential for healthy nails, skin color, and hair growth.
Egg yolks, Blackstrap molasses, Dark leafy greens, Dried fruits and legumes, Lean meat, Liver, Whole wheat.
Magnesium
Magnesium is required to prevent skin disorders. A mineral used by the body to help maintain muscles, nerves, and bones. It is also used in energy metabolism and protein synthesis.
Almonds, Apples, Apricots, Bananas, Bran, Corn, Dairy products, Figs, Grapefruit and Lemons, Meats, Raw leafy greens, Soy beans.
Manganese
Manganese helps to maintain healthy hair. This micronutrient activates one or more enzymes in fatty acid synthesis; it also activates the enzymes responsible for DNA and RNA production. Closely associated with copper and zinc.
Bananas, Beets, Bran, Coffee, Egg yolks, Leafy greens, Legumes, Nuts, Pineapple, Tea, Whole grains.
Selenium
Maintains skin elasticity. It helps prevent and correct dandruff. Selenium is an essential trace mineral. Selenium activates an antioxidant enzyme called glutathione peroxidase, which may help protect the body from cancer.
Asparagus, Bran, Broccoli, Chicken, Egg yolks, Milk, Onions, Red meat, Seafood, Tomatoes, Whole grains.
Sulphur
Helps maintain healthy hair, nails, and skin. It also prevents dermatitis, eczema, and psoriasis.
An important mineral component of vitamin B1 and of several essential amino acids. Sulphur is particularly necessary for the body's production of collagen, which helps to form connective tissue. Sulfur is also a component of keratin, the chief ingredient in hair, skin, and nails. By controlling bacteria and exfoliating the skin, sulphur is a popular acne treatment. Sulfur is thought to dissolve the top layer of dry, dead cells and slow down oil-gland activity.
Bran, Brussels sprouts, Cabbage, Cheese, Clams, Eggs Fish, Mushrooms, Nuts, Peas and beans, Wheat germ.
Zinc
Zinc aids in the formation of collagen. It helps prevent wrinkles, dry skin and stretch marks, and promotes blemish healing. Zinc prevents hair loss, and brittle or spotted nails. Without enough zinc a deficiency of Vitamin A can occur even though the intake of that vitamin appears adequate.
It is a mineral that is vital to many biological functions such as immune resistance, wound healing, digestion, reproduction, physical growth, diabetes control, taste and smell. More than 300 enzymes in the human body require zinc for proper functioning.
Brewer's yeast, Eggs, Lean red meat, Seafood, Legumes, Mushrooms, Non-fat dry milk, Pumpkin and sunflower seeds, Shellfish (oysters), Spinach, Whole grains.
Omega 3
An essential fatty acid. Omega 3 may reduce the risk of cardiovascular disease and myocardial infarction by lowering triglyceride levels and blood pressure and preventing the formation of life-threatening thrombi.
Oily Fish eg: Salmon, Flax seeds, walnuts, and Canola oil.
Omega 6
An essential fatty acid (should be combined in equal portions with Omega 3's). Cereals, Eggs, Poultry, Most vegetable oils, Whole-grain breads, Baked goods, and margarine.
Foods and natural skin care products that benefit specific skin types
Dry, sensitive & mature Drink more Water and consume foods high in vitamin A, B-complex, D and E; Fish such as Salmon & Tuna; Wheat germ, Almond and Linseed; use Safflower, Sunflower and Sesame oils in your cooking; Wildcrafted Herbal Products that are useful in Dry, Sensitive & Mature Skin Types: Skin Care System for dry, mature & sensitive skin; Red Earth Medicine Facial Clay.
Normal Maintain a well balanced diet. Wildcrafted Herbal Products that are useful a Normal Skin Type: Skin Care System for normal skin; Yellow Earth Medicine Facial Clay.
Oily Drink more Water and avoid ritch and fried foods; Include more greens and fruits; drink Yarrow Tea; add Cucumber, parsley, Cabbage, Tomato to your cooking.
Wildcrafted Herbal Products that are useful for Oily Skin Types: Skin Care System for oily skin; Green Earth Medicine Facial Clay.
Now that you know which foods will help you in supporting your skin and in aiding you to balance your particular skin type or skin types, the next thing you need to implement is a daily and weekly skin care regime to promote the health and vitality of your skin.
About the Author
Danny Siegenthaler is a doctor of traditional Chinese medicine and together with his wife Susan, a medical herbalist and Aromatherapist, they have created Natural Skin Care Products by Wildcrafted Herbal Products to share their 40 years of combined expertise with you
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© Wildcrafted Herbal Products Pty Ltd., 2009
Even Your Skin Needs to Take Vitamins
Your body isn't the only thing that needs to be healthy; your skin has to be healthy, too. Some people may not be aware of this, but a lot of vitamins are essential and helpful in improving your skin's health.
Let us start by discussing the Vitamin A. You have probably heard discussions about how good this vitamin, more specifically beta-carotene, is for the eyes, but aside from this, it is also good for the skin. Vitamin A is important in repairing and protecting the skin tissues. A lack or even a small drop in the required amount of this vitamin will immediately be manifested by the body, especially by the skin itself. Flakiness and drying of the complexion is a good example the signs of vitamin A deficiency. To avoid these consequences, it is best to take foods that are filled with vitamin A, such as fruits and vegetables.
Aside from food supplements, the external application of Vitamin A is also a plus. These supplements can be taken in the form of lotions and creams, which help control the fast growth of acne, wrinkles and unwanted facial lines. Aside from these important benefits, Vitamin A also helps us avoid psoriasis, the symptoms of which include the swelling and scaling of the skin. Retin-A, which is a derivative of Vitamin A, is used in the formulation of retinols. Retinol is an over the counter drug that is used as a treatment for aging. Topical retinol with Vitamin C is also found to reverse skin changes, which are caused by photoaging and chronological aging.
The next vitamin on our list is Vitamin B for Vitamin B Complex. The most important "B" to remember in Vitamin B complex is Biotin. This nutrient is responsible for the formation of the nails, hair, and skin cells. Biotin is found in various types of food such as eggs, rice, oatmeal, and bananas. Even the human body creates its own biotin.
However, the fact that our body produces it doesn't mean that you should stop taking food and other supplements rich in Biotin and the entire vitamin B complex. A lack of this important nutrient may result in dermatitis or skin inflammation accompanied by itchiness and redness of the skin. Hair loss is also another symptom for vitamin B complex deficiency.
There are now available creams in the market which contain B vitamins. These creams help restore or bring radiance to the skin as it moisturizes skin cells and improve the entire body' s skin tone. Aside from biotin, Niacin is another B vitamin which helps bring back moisture to the skin in almost less than a week. They work by relieving dry and chaffed skin. It also serves as a skin lightener which can clear up blotchy skin.
Vitamins C and E are also good for the skin. Individually, vitamin C helps protect the skin from skin cancer normally caused by very long and frequent exposures to the sun. Vitamin E, on the other hand, is responsible for the reduction of wrinkles and photo damage. A 400 mg dose of natural Vitamin E every day would help prevent this damage and enhance the skin's texture. Together, these two vitamins work in reducing DNA damages in the skin cells. This fact made researchers come to the conclusion that antioxidants help defend the body's skin cells from further DNA damage. The vitamins C and E also lessen damages brought about by free radicals, which are detrimental byproducts of pollution, smoke, and exposure to too much sunlight. These free radicals gorge down elastin and collagen fibers that are important to the structure of the skin.
There are formulated lotions, which include a combination of vitamins C and E to help restore lost vitamins and to make your skin healthier looking. Good sources of vitamin C include broccoli, bell peppers, citrus fruits, cauliflower, and other green leafy vegetables. There are also a lot of vitamin C supplements available as over the counter drugs, of which it is enough to take a 500 to 1,000mg tablet a day. For Vitamin E, nuts, olives, asparagus, vegetable oils, and spinach are good sources. Unfortunately, you cannot make your vitamin E supply depend only on taking these foods. It can be supplemented by creams, lotions, and pills, of which the required amount is up to 400 units a day. An excessive intake of vitamin E may also be harmful.
Lastly, the skin also needs vitamin K. Vitamin K does not do much for the skin, but it has one major benefit. This benefit is manifested by the reduction of dark circles formed under the eyes and the appearance of bruises. It can also be combined with vitamin A to form a potent formula for lightening the circles under the eye.
Skin Product Reviews < - - -
About the Author
I love affiliate marketing, and have been in the business for 10 years while working full time for a major US corporation. Now I am retired and work full time in the business. I use my domain siteBBL Internet Media LLC as well as various blogs and interactive member sites across the web. My speciality is niche affiliate marketing, but I do also publish in the entrepreneurial sector as well. I believe affiliate marketing is a great home business opportunity for anyone who is willing to learn the basics.
