The skin serves an important function in the human body. A wide range of variables can influence how it looks and functions. Some anomalies manifest as skin disorders and premature aging.
A comprehensive review of the impact and mechanisms of various food ingredients on the role and appearance of the skin is conducted to inform dermatologists and nutritionists about the role of diet in maintaining healthy skin and the application of knowledge in everyday practice and working with patients.
The knowledge will be useful to readers.
Nutritional information about skin health can be obtained from: Nutritional variables such as vitamins, minerals, proteins, and others all contribute to the overall quality, health, and beauty of the skin.
Because different types of skin have distinct nutritional requirements, it is critical to customize your diet to your skin’s requirements.
As previously said, protecting the skin from hazardous elements is critical. Depending on your skin type, you may need to consume a greater range of animal and plant-based meals to maintain healthy skin.
The significance of caring for and improving one’s skin, functions, and appearance is obvious. Adequate nutrition, taking skin type into account, is necessary, as is the careful application of vitamins, minerals, proteins, and other nutrients. When working with patients, this approach should be followed regularly.
Diet, skin, vitamins, minerals, nutrition, and skin type are all topics that people are interested in.
It is critical to consume a diversified diet to be healthy. Many skin issues and premature aging are outward manifestations of underlying irregularities, such as a lack of critical nutrients, vitamins, and minerals.
To keep healthy skin, eat a diet high in protein, fresh fruits and vegetables, and plenty of water.
It is impossible to harm the skin if we “feed” it from within. Furthermore, regular physical activity is essential.
Many nutrients, including vitamins (especially vitamins C, E, A, K, and the B-complex), minerals (particularly selenium, copper, and zinc), and proteins, contribute to the quality, health, and beauty of the skin.
Hyaluronic acid, essential fatty acids, dimethylaminoethanol (DMAE), and alpha lipoic acid are also present. In addition to eating well, it is critical to drink lots of water.
Role Of Vitamins
Vitamin C
Due to sun exposure, free radicals are released, which damage collagen and elastin, fibers that sustain skin structure and make it firm and tight. The consequences are wrinkling, stains, pre-cancers, and other signs of aging.
Vitamin C is a potent antioxidant, which affects free radicals and diminishes their negative effects. Strengthening the immune system improves acne inflammation.
Many other studies have found that vitamin C can increase collagen production, protect against damage from UVA and UVB rays, correct pigmentation problems, and improve inflammatory skin conditions.
Vitamin C is found in citrus fruits (lemons, oranges, and grapefruit) and other fruits (strawberries), and vegetables (peppers, broccoli, cabbage, and cauliflower. Supplements of 500 to 1000mg can be taken daily.
Topical applications can reduce the sun exposure effects.
Vitamin E
Vitamin E is considered to be the most important lipid-soluble antioxidant in tissues. Vitamin E is also a potent antioxidant in the reduction of sun exposure damage and carcinogenic damage.
If used together with vitamin A, there is a lower risk of basocellular carcinoma by 70%. It also 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 hemorrhaging.
Vitamin A
Vitamin A is necessary for skin tissue regeneration. In its absence, skin becomes dry, rough, and peeling. Sufficient vitamin A intake is provided through diet so that there is no need for supplementation.
Topically applied, it reduces wrinkles and skin lines – it is used as an anti-aging substance.
It can be found in fruits and vegetables in the form of beta-carotene, which is metabolized in vitamin A in the system.
Vitamin K
It is very important for stopping hemorrhaging. It affects less bruising and dark circles around the eyes.
Vitamin B complex
From this group, the most important one for the skin is biotin (B7) which is the skin, nails, and hair foundation. If there is a lack of this vitamin, skin inflammation followed by itching and peeling, with possible hair loss may occur.
It can be found in bananas, eggs, and rice. Niacin (B3) maintains skin moisturized and has anti-inflammatory effects.
It can be synthesized in the system, and it occurs in many foods (meat, fish, milk, leafy vegetables, cereals, and legumes). Panthoteic acid (B5) has positive effects on damaged and dry skin. It can be found in milk, yeast, liver and kidneys, seeds, and broccoli.
Role Of Minerals
Selenium
Selenium protects skin from the sun exposure damage and plays a key role in elastin development, which is important for the skin structure. It can be found in seafood, whole wheat, nuts, eggs, and garlic.
Copper
Copper and zink enable elastin development. The lack of copper is rarely registered. Oral intake or in the form of cremes lower fat production. It is efficient in acne treatment and in the prevention of the appearance of new ones. It is found in poultry, red meat, and oysters.
Zinc
Zinc is an important trace mineral that aids the repair of damaged tissue and heals wounds. Another important application of zink includes protecting skin from the sun’s harmful ultraviolet rays. Food sources high in zinc include 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- free radical neutralizers, while also slowing down the skin aging process. They can be used as supplements or in the form of creams. DMAE also has effects like an antioxidant. It enables cell membrane stabilization, soothing sun exposure damage as well as pollution-provoked damage. It also prevents lipofuscin creation, the pigment responsible for the creation of dark areas on the skin. It is used as an addition for mesotherapy as well as in creams.
Hyaluronic acid
This is a component of every living organism and an intercellular substance, which lubricates joints as well as, affects cells as a type of glue, holding them together and making skin smooth and full. Hyaluronic acid is a powerful antioxidant within the skin that prevents wrinkle-producing free radical damage of the skin as well as maintains the normal level of hydration within the skin. It is not present in the natural diet so it is supplemented locally (hyaluronic fillers, creams).
