Diet plays a significant role in the health of the skin and its related structures such as nails and hair.
The skin is sensitive to nutritional deficiencies: The skin’s cells are continually being replaced, necessitating a constant supply of nutrients for new cell production. This makes the skin particularly susceptible to deficiencies in proteins, essential fatty acids, vitamins A and C, iron, and zinc.
Eliminatory organ: Known as “the third kidney,” the skin plays an active role in the body's purification processes. It helps eliminate some of the toxins circulating in the blood. The skin can become overburdened when there is an increased concentration of toxins due to Kidney or liver failure, constipation and a diet heavy in meat products, especially sausages, shellfish, and offal.
Under these conditions, the skin experiences internal toxicity and reacts with various pathological conditions, such as eczema, dermatoses, and other eruptions.
Source of allergic reactions: Many food allergies manifest through the skin. A healthy diet does more for the health and beauty of the skin than any external treatments or cosmetic products.
As we age, it’s normal to see changes in our skin due to;
Oxidative stress: It contributes to skin aging by causing cell damage through free radicals. These free radicals are by-products of human metabolism, sun exposure, and lifestyle factors such as a highly processed diet, alcohol consumption, and smoking. Oxidative damage seems to speed up the skin aging process. Various chemical reactions within the skin lead to the formation of reactive oxygen species (ROS) and oxidative damage. The skin's innate defence mechanism neutralizes ROS through a series of reactions. Antioxidants, which neutralize and mitigate ROS by donating electrons, play a crucial role in this process.
Vitamin E is the primary antioxidant in the skin, and after it acts as an antioxidant, it needs to be regenerated. Vitamin C completes this regeneration process. As a secondary antioxidant in the skin, vitamin C must be replenished through dietary sources or tertiary antioxidants like vitamin A. This cascade of electron donations helps reduce oxidative damage from ROS. On average, plant foods contain 64 times more antioxidants than animal products (Purba et al., 2001) .
Inflammation: Elevated inflammation levels in your body can negatively affect your skin. Consuming a diet high in processed foods may contribute to overall body inflammation. Many common dermatologic conditions, including accelerated skin aging, originate from inflammatory processes. Similar to heart disease, human skin undergoes intrinsic aging due to genetically determined cell function loss over time. In addition to this intrinsic process, extrinsic factors such as UV exposure, smoking, sleep disturbances, and poor nutrition contribute to skin aging.
Both intrinsic and extrinsic inflammatory processes result in fine wrinkles, loss of elasticity, dryness, and sallowness. This aging process has significant implications beyond cosmetic appearance, affecting skin permeability, angiogenesis, lipid and sweat production, immune function, and vitamin D synthesis. Ultimately, these processes lead to impaired wound healing, skin atrophy, increased vulnerability to external stimuli, and the development of benign and malignant pathological conditions.
Some skin diseases and foods to treat them:
Acne
When people recognized the importance of their appearance in social interactions, we began to pay more attention to our physical looks. As a result, acne, which is not always severe, is now treated with medications or other methods. Acne is characterized by the enlargement and infection of the skin's sebaceous glands. These glands produce sebum, oil that protects the skin. When the follicles of these glands become blocked, due to various reasons, sebum accumulates inside, causing the glands to swell. The obstructed sebum flow leads to infection and inflammation, resulting in the pustular eruptions typical of acne.
Acne primarily appears during adolescence and is influenced by factors such genetics, hormonal changes (particularly the androgens that contribute to masculinization), emotional stress and diets low in fruits, nuts, grains, legumes, and vegetables, but high in refined products, animal fats, and additives. A typical acne-promoting diet includes hamburgers, French fries, ice cream, and sweets. Throughout the centuries, different trends have attributed various foods with either positive or negative roles in the progression of diseases. Recent studies support the increased use of substances that boost infection resistance and enhance intestinal functionality (Rezakovic et al., 2014).
Diet
These include;
Kale: This nutrient-dense leafy green is high in fiber and packed with vitamins A, B-6, C, and K, as well as minerals like manganese, calcium, copper, potassium, and magnesium. These nutrients help reduce hyperpigmentation and promote collagen formation, which can repair acne scars.
Sweet Potatoes: Rich in beta-carotene, which the body converts into vitamin A, sweet potatoes help protect the skin from discoloration, inflammation, and clogged pores.
Lemon: While using lemon juice topically is not recommended due to its acidity, consuming lemon can provide antioxidants that protect the skin.
Berries: High in antioxidants and vitamin C, berries help protect skin cells from damage and support collagen production.
Legumes: Beans and lentils are great sources of protein, iron, zinc, and biotin, which are essential for skin health.
Papaya: This fruit contains enzymes that help exfoliate the skin and reduce inflammation.
Quinoa: A good source of protein and fiber, quinoa helps regulate blood sugar levels, which can reduce acne flare-ups.
Salmon: Rich in omega-3 fatty acids, salmon helps reduce inflammation and supports overall skin health
Dry Skin (Also Known as Xeroderma or Xerosis)
Due to factors such as aging, excessive fat insulation, and exposure to harsh chemicals, skin cells can dehydrate (lose moisture). This leads to rough, cracked, and unattractive skin. The stratum corneum acts as a barrier to retain moisture and protect against external irritants. When this barrier is compromised, it leads to a reduction in the skin's ability to retain water, resulting in dryness. It also contains lipids such as ceramides, cholesterol, and free fatty acids, which help maintain skin hydration. A decrease in these lipids can disrupt the skin's moisture balance. Low humidity, cold weather, excessive air conditioning, and direct heat from sources like fires or heaters can all contribute to dry skin by reducing the moisture in the air and, consequently, in the skin. Frequent bathing, especially with hot water and harsh soaps, can strip the skin of its natural oils, leading to dryness (Rezakovic et al., 2014).
Additionally, exposure to detergents and solvents can exacerbate the condition. Some individuals may have a genetic predisposition to dry skin. Conditions like ichthyosis, which is characterized by dry, scaly skin, can be inherited. As people age, their skin produces fewer natural oils, making it more prone to dryness. Nearly everyone over the age of 60 experiences some degree of dry skin. Certain medical conditions, such as hypothyroidism, chronic renal disease, and malnutrition, can lead to dry skin. Additionally, treatments with certain medications, like oral retinoids and diuretics, can cause dryness. Inflammatory skin conditions, such as atopic dermatitis and eczema, can lead to dry skin. These conditions disrupt the skin barrier and increase water loss (Purba et al., 2001). By understanding these factors, we can better manage and prevent dry skin through appropriate skincare routines, diet and addressing underlying medical conditions.
Diet
Certain foods, like those listed here, help protect skin cells and prevent dehydration and premature aging.
Sweet Potatoes: Another excellent source of vitamin A, which helps maintain skin moisture and repair skin cells.
Sweet Red Peppers: High in vitamin C, which is crucial for collagen production and helps keep skin firm and hydrated.
Kiwi fruit: Packed with vitamin C and antioxidants, kiwifruit helps protect the skin from oxidative damage and keeps it hydrated.
Cod Liver Oil: contains omega-3 fatty acids and vitamin D, which is important for maintaining skin health and moisture.
Soy, Almond, and Oat Milk: These plant-based milks are rich in vitamins and minerals that support skin hydration.
Sunflower Seeds: High in vitamin E, which helps protect the skin's lipid layer and ensures better hydration.
Hair Fragility
Healthy hair requires good nutrition. Deficiencies in vitamins and minerals can prematurely affect the beauty and strength of hair. While hair loss is typically due to hormonal factors, a healthful diet that provides all necessary vitamins, minerals, and trace elements can contribute to the health of the remaining hair.
Hair fragility occurs when hair becomes weak and prone to breakage. This can be caused by various factors, including environmental stressors, chemical treatments, and mechanical damage.
Environmental factors such as exposure to UV radiation and harsh weather conditions can weaken the hair shaft. Chemical treatments like colouring, perming, and relaxing can strip the hair of its natural oils and proteins, leading to increased fragility. Mechanical damage from excessive brushing, tight hairstyles, and the use of heat styling tools can also contribute to hair breakage. Additionally, nutritional deficiencies, particularly in proteins, vitamins, and minerals, can affect hair strength and resilience. Maintaining a balanced diet, using gentle hair care products, and minimizing exposure to damaging factors can help improve hair health and reduce fragility.
Diet
These include;
Eggs: Rich in protein and biotin, eggs are essential for hair growth. Protein supports hair structure, while biotin helps produce keratin, a key hair protein.
Berries: Packed with antioxidants and vitamin C, berries help protect hair follicles from damage and aid in collagen production, which strengthens hair.
Spinach: This leafy green is loaded with iron, vitamins A and C, and folate, all of which are important for hair health.
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which nourish hair follicles and promote hair growth.
Avocados: High in healthy fats, vitamin E, and B vitamins, avocados help maintain hair strength and shine.
Legumes: Beans and lentils are great sources of protein, iron, zinc, and biotin, which are essential for hair growth and strength.
Oysters: High in zinc, oysters help support hair growth and repair.
Soybeans: Rich in protein and iron, soybeans can help improve hair strength and prevent breakage.
Dermatitis and Eczema
These terms are practically synonymous. Both refer to a skin condition characterized by irritation and inflammation, redness, itching, blistering, and scaling. Atopic dermatitis, atopy, or atopic eczema is a type of dermatitis seen in infants and children with a family history of allergies. It is usually accompanied by asthma or other allergic manifestations. Dietetic treatment is most effective and consists primarily of eliminating cow's milk and other allergenic foods. The most influential factors in the appearance of dermatitis are food allergy. Their consumption initiates or exacerbates dermatitis, contact with allergens and deficiency in one or more of these nutrients: niacin, vitamin B6, vitamin A, essential or polyunsaturated fatty acids, and trace elements.
Diet
Fatty Fish: Fish like salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help alleviate the dry skin associated with eczema.
Probiotic Foods: Foods such as yogurt with live and active cultures, sauerkraut, kimchi and kombucha contain probiotics that promote good gut health and may help reduce inflammation throughout the body.
Foods High in Flavonoids: Flavonoids are anti-inflammatory compounds found in colourful fruits and vegetables. Examples include tomatoes, red peppers, berries, citrus fruits, and soybeans.
Vitamin C-Rich Foods: Foods high in vitamin C, such as bell peppers, oranges, strawberries, broccoli, and tomatoes, can help reduce inflammation and support overall skin health.
Vitamin E-Rich Foods: Sunflower seeds, almonds, and avocados are high in vitamin E, which helps protect the skin's lipid layer and ensures better hydration.
Anti-Inflammatory Foods: Following an anti-inflammatory diet, such as the Mediterranean diet, which emphasizes whole foods like fruits, vegetables, nuts, and seeds, can help manage eczema symptoms.
References
Purba, M. br, Kouris-Blazos, A., Wattanapenpaiboon, N., Lukito, W., Rothenberg, E. M., Steen, B. C., & Wahlqvist, M. L. (2001). Skin wrinkling: Can food make a difference? Journal of the American College of Nutrition, 20(1), 71–80. https://doi.org/10.1080/07315724.2001.10719017
Rezakovic, S., Pavlic, M., Navratil, M., Pocanic, L., Žužul, K., & Kostovic, K. (2014). The Impact of Diet on Common Skin Disorders. Journal of Nutritional Therapeutics, 3(3), 149–155. https://doi.org/10.6000/1929-5634.2014.03.03.6
Schiavo, A. Lo, Aurilia, A., & Guerrera, V. (2004). Foods , Diet , and Skin Diseases.
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