Healthy skin is the mirror of a healthy body. Healthy youthful skin is at the top of the wish lists for many of us. A routine skincare protocol for having healthy skin is vital.

Skin is an organ of crucial importance due to its numerous functions like barrier, mechanical, immune, sensory, endocrine, thermoregulatory, respiration, and vitamin D synthesis. Various factors account for healthy skin like its texture, color, surface, elasticity, sweating, sebum production, and scent. Any of the above factors may be altered due to various external factors by releasing the free radicals. They destroy molecules and damage skin tissue, which brings about the loss of water and collagen deterioration as well as faster skin aging. The consequences are skin redness and dryness, loss of elasticity and wrinkling.

Is our skin aging genetic?

There are opinions that genetics affects aging in only 20% while 80% may be due to sun exposure, improper diet, and habits like smoking and alcohol consumption. To maintain healthy skin, along with external skin care utmost care has to be taken in improving the skin health by decreasing the damage to the skin at the cellular level. This can be achieved by feeding our skin. So, diet plays an important role in skin health.

Feeding our skin from inside:

There are no special foods that have to be taken for healthy skin. Certain vitamins, minerals, and micronutrients have an important role in skin health.  If we don’t get enough of it, it could cause skin ailments. A varied diet, what we consume daily provides all of these nutrients to reduce skin damage. But the diet has to be planned in such a way that we get sufficient necessary nutrients.

The nutrients that affect healthy skin are various vitamins (vitamin C, E, A, K, D, and B complex), minerals (selenium, copper, and zinc), proteins, as well as other nutrients. There is also alpha lipoic acid, dimethylaminoethanol (DMAE), hyaluronic acid, and essential fatty acids. Sufficient intake of liquids is necessary along with a balanced healthy diet.

Vitamins

Vitamin C

Vitamin C is a potent antioxidant that increases collagen production, protects against damage from UVA and UVB rays by destroying free radicals, corrects pigmentation problems, and improves inflammatory skin conditions and immunity. Vitamin C is found in citrus fruits (lemons, oranges, and grapefruit) and in other fruits (strawberries), and vegetables (peppers, broccoli, cabbage, cauliflower). Supplements of 500 to 1000mg can be taken daily.

Vitamin B complex

Vitamin B7- Biotin: If there is a lack of this vitamin, skin inflammation followed by itching, peeling, and hair loss may occur. It can be found in bananas, eggs, and rice.

Vitamin B3-Niacin acts as an anti-inflammatory agent and maintains skin moisture. It can be synthesized in our system, and it occurs in many foods like meat, fish, milk, leafy vegetables, cereals, and legumes.

Vitamin B5- Pantothenic acid has positive effects on damaged and dry skin. It can be found in milk, yeast, liver and kidneys, seeds, and broccoli.

Vitamin A

The skin becomes dry and rough in Vitamin A deficiency. So this vitamin is necessary for skin regeneration. Topical creams containing this vitamin are used as anti-aging as they reduce skin lines and wrinkles. It can be found in abundance in fruits and vegetables in the form of beta-carotene, which is metabolized to vitamin A in the system. Since sufficient vitamin A is provided through diet, there is no need for supplementation.

Vitamin E

Vitamin E is a lipid-soluble antioxidant. It reduces wrinkling. Vitamin E can be found in vegetable oils, nuts, seeds, olives, and spinach. Supplementation of 400IU daily is recommended, with caution because of possible hemorrhage.

Vitamin K

It is very important for stopping hemorrhage. It can help reduce inflammation and help bruises and broken capillaries heal faster.

Minerals

Selenium: It is found in seafood, whole wheat, nuts, eggs, and garlic. It protects the skin from damage due to sun exposure and also helps in elastin production.

Copper: It is found in poultry, red meat, and oysters. The lack of copper is rarely registered. It enables elastin production.

Zinc: It is an important trace mineral that aids the repair of damaged tissue and protects skin from the sun’s harmful ultraviolet rays. Food sources high in zinc are oysters, pecans, poultry, pumpkin seeds, ginger, legumes, seafood, mushrooms, and whole grains.

Alpha-lipoic acids: They are strong antioxidants, protecting cells from damage that free radicals cause while also slowing down the skin aging process. It also prevents lipofuscin creation, the pigment responsible for the creation of dark areas on the skin.

Hyaluronic acid: This is a component of every living organism and an intercellular substance, which lubricates joints as well as. It affects cells as a type of glue, holding them together and making skin smooth and full. Hyaluronic acid is powerful antioxidant that prevents wrinkle-producing free radical as well as maintains the normal level of hydration of the skin. It is not present in the natural diet so it is supplemented locally (fillers, creams).

Essential fatty acids: Omega-3& 6 fatty acids are valuable nutrients for the skin. They provide appropriate structure, flexibility and functioning of cell membranes and are essential for the synthesis of intercellular lipids which makes for a natural skin barrier. In case they are lacking, skin becomes dry and easily inflamed. Omega-3 fatty acids also have anti-inflammatory properties, aiding acne and face redness reduction. Diet provides sufficient omega 3 which are present abundantly in wheat, poultry, oils, pastry, cold water fish - salmon, and mackerel. They can be supplemented in the form of fish oil. They make skin look younger and smoother.

Hence, the important keys for healthy skin are:

• Balanced diet and occasional supplements

• Sufficient intake of liquids

• Reducing habits like smoking and alcohol consumption

• Avoid unnecessary sun exposure

• Good skin care routine.

Disclaimer: This article is only for general patient information and is not intended for self medication. There is no legal liability of IADVL arising out of any adverse consequence to the patient. Subsequent to its use for self treatment of the disease images adjust for the depiction of the condition and is not to be used for any other purpose.