Radiant from Within: the Link Between Diet and Skin Health

Some of us are born with a sweet tooth and a second stomach. And even though we know that what we are eating is bad for our overall health, we plunge in anyway. What difference will one more helping of dessert make?

If someone has a stroke and they are paralysed, would it help for the person to be rushed to a physio? Nope. First you have to focus on the heart - the actual problem area - and afterwards, when the internal has been stabilised, then you can start focusing on the outward effects of the stroke. PHOTO: Wix Images

And then we wonder why the acne won’t go away, or why our skin is always irritated. We then proceed to treat the outward symptoms; by an ultra-moisturising skin cream, or a spot-remover. This kind of treatment doesn’t solve the problem, but it may make the problem less obvious.

Well, our bodies are created in a way that when something isn’t right on the inside, it shows on the outside. So in this post, I’ll be focusing on the different food types and what their benefits are for the skin.

Where do you want to go?

Antioxidants: Fighters against Free Radicals

Collagen

Omega-3 fatty acids

In Conclusion

Antioxidants: Fighters against Free Radicals

If our body was a high school, free radicals would be the dodgy group of teenagers who are always causing trouble.

According to an article by Harvard Health, free radicals damage DNA, cell membranes, and

Having a healthy diet contributes directly to your skin health, even though scientists are still trying to discover the exact link. PHOTO: Wix Images

various cell components. They lack complete electron orbitals, so they steal electrons from other molecules, causing harm in the process. Free radicals (as stated in this article by the National Library of Medicine) are continually being produced by normal processes in our bodies, as well as by external factors such as an unhealthy environment, smoking, x-rays, and other generally harmful things (and yes; this includes your cell phone).

Going back to the school analogy, there will always be troublemakers in a school, no matter what area you live in. In the same way, your body will always have free radicals, no matter how healthy your lifestyle is. And this is good. Just like Steve Jobs (my all-time favourite high school trouble-maker) was needed for a number of break-throughs in the computing world, our bodies need free radicals to fight infections.

So free radicals aren’t entirely evil - they just cause grey hairs and a few wrinkles. But without them, sickness and infection would reign as a tyrannical headmaster.

Antioxidants are the body’s defence mechanism against free radicals. According to an article written by Healthline, “all whole foods of plant and animal origin” contain antioxidants. This means that antioxidants are found in all food kinds.

And that is why I very rarely state that a benefit of a specific herb or plant is “antioxidative properties”. They all have antioxidative properties.

Vitamins A, C and E are the important ones.

Vitamin A

Amongst its many benefits, vitamin A is known for its role in maintaining healthy skin. It promotes cell turnover, helping to keep the skin's outer layer fresh and vibrant and this can aid in preventing skin conditions like acne and dryness.

Although there is no clear link between skin health and vitamin A intake, there have been observations of positive change in the skin of people who take more vitamin A (see this article for more information). The truth is that vitamin A usually comes in very oily packages, which could be the reason for it’s positive effect on dry skin.

The relationship between vitamin A and acne is not fully understood either. Vitamin A deficiency might, however, increase the risk of acne by promoting excess keratin production in hair follicles, leading to blockages.

Keratin is a strong material that our body uses like building blocks. It's found in our skin, hair, nails, and some internal organs. Keratin helps make up the outer layer of our skin, which protects our skin from the elements.

Foods that contain high amounts of vitamin A are;

Liver	​ Especially beef liver.
Fish	Salmon, mackerel, and even cod liver oil.
Dairy	​Cheese, butter, and milk.
Leafy Greens	​Spinach, kale, collard greens, and Swiss chard.
Red and Pink Fruits	​Red bell peppers, tomatoes, watermelon, and pink grapefruit.
​Orange and Yellow Fruits and Vegetables	​Carrots, sweet potatoes, butternut squash, mangos and papayas
Other	​Broccoli - While not as high in vitamin A as some other sources, it still provides a decent amount.

There is much more to say about vitamin A, but for an article that covers all the pros and cons, this article by Harvard Health is brilliant. It also includes an all-encompassing explanation of the toxicity of vitamin A, and the recommended dosage.

Vitamin E

In Healthline’s article, supplements of vitamin E might be beneficial for individuals dealing with specific skin conditions like eczema. Nevertheless, the current research is not extensive enough, and further investigations are required to gain a better understanding of this possible advantage.

Some food types that are high in vitamin E are;

• Sunflower seeds

• Almonds

• Peanut butter

• Pumpkin

• Red bell pepper

• Asparagus

• Mangoes

• Avocados

Vitamin C

Foods with the richest vitamin C content are;

• Raw guava

• Raw sweet red pepper

• Sweet green pepper

• Hot green chilli pepper

• Oranges

• Strawberries

• Papaya

• Broccoli

Vitamin C, according to this article, is important because it stimulates collagen production in the body. Okay, so what is collagen, exactly?

Collagen

Basically, collagen is the putty that keeps our skin, bones, and other bodily organs strong and flexible. In terms of skin health, it’s what keeps our skin looking healthy and young. As we get older, our body produces less collagen, causing wrinkles and thinning skin.

Collagen is predominantly found in meats. Bone broth is one of the best sources of collagen, and most fish are also beneficial in this area. If you are looking for a vegetarian friendly option, citrus fruits are the answer.

Both meat and citrus fruits don’t directly contain collagen, but they do contain amino acids, which is needed for collagen production. For a more technical article about collagen, check out this article by Harvard Heath.

Omega-3 fatty acids

Omega-3 fatty acids are the threads that weave hydration and elasticity together. Found in fatty fish, walnuts, flaxseeds, and chia seeds, these healthy fats are vital for maintaining a youthful appearance.

Omega-3 has been found to control the skin's oil production, enhance balanced hydration, control acne, and lessen the appearance of ageing. Additionally, omega-3 fatty acids can soften dry, chapped skin and relieve itching and dermatitis. Above and beyond all this, it has been observed that eating fish oil daily may increase the skin's resistance to UV rays and skin cancer.

Avocado, chai seeds and flax seeds are brilliant sources of "land-bound" omega-3 oils. These ingredients need to be incorporated into our diets alongside "sea-bound" omega-3 proteins, such as fish or algae. PHOTO: Wix Images

For those of you who follow the vegetarian/vegan diet, I have some interesting news for you; although avo, chia seeds and flax seeds are sources of omega-3, they are of a different kind of omega-3 than fish oil. Things can get very technical in this realm, but basically you can divide your omega’s into two categories; land and sea. What you want is a balance of the two.

Generally it is found that those who follow the vegetarian diet have too much “land” omega-3, and too little “sea” omega-3. What is included in the “sea” omega-3 that most people forget about, is algae. Algae contains lots of omega-3 oils that is needed for the body, and works just as well as fish oil.

In Conclusion

Taking care of your skin involves more than just external treatments and products. It starts from within, with the nutrients and foods you provide your body. Antioxidants, vitamins, minerals, and healthy fats all play a crucial role in maintaining healthy, glowing skin. By incorporating a variety of colourful fruits and vegetables, omega-3 fatty acids, proteins, and staying well-hydrated, you're giving your skin the best possible chance to shine.

However, it's important to note that everyone's skin is unique, and what works for one person may not work for another. If you're struggling with persistent skin issues, it's recommended to consult a dermatologist or healthcare professional who can provide personalised guidance based on your specific needs and concerns. And while dietary changes can have a positive impact on your skin, they are just one piece of the puzzle – a holistic approach that includes a proper skincare routine, sufficient sleep, stress management, and other healthy lifestyle habits will contribute to overall skin health and radiance. So, embrace the rainbow diet, nourish your body from the inside out, and watch your skin flourish with newfound vitality.