Eat for a healthier skin
Did you know that skin is the biggest human organ? Of course not many of you think of it as an organ at all. But you do sometimes think about it, like during summer to prevent sunburn you put on sunscreen. Or when you get a pimple you get concerned because you feel like everyone can see it (which is of course not the case, most of us have them and we don’t care about others’).
The nutrients and their roles
There isn’t that one nutrient that can do magic when it comes to health. Our bodies are built and maintained by incredibly complex processes, so it is important to understand that magic pills won’t work, and the only way out is a consistent healthy diet. It is the same when we talk about skin health. It is indeed hard to define what a healthy diet is, as it is very individual, but getting your calories in from varied, unprocessed and nutritious foods is a good start.
As you have already learnt from a previous post, proteins are the building blocks of our bodies. Collagen is a protein that provides structure in the body, including the skin. Consuming adequate amount of protein therefore can be a key. If you happen to eat a lot of sugar, it would be a good idea to decrease that. It can mess with collagen and make the structure stiff, making the skin less elastic and causing wrinkles. On the aging topic, advanced glycation end products are accumulating in all the organs, including the skin, making it deteriorate faster.
The right quality of fats is important as well, as they provide oils for the skin. Essential fatty acids are especially important. Omega-3 improves the immune system and reduces infection rates, with this contributing to a faster healing of wounds and can reduce acne.
Minerals and vitamins participate in many processes as well, therefore the consumption of adequate amounts are necessary for a healthy skin. Zinc, copper and magnesium all participate in collagen formation and tissue growth. Vitamin C can cause scurvy when it the body is very deficient. It participates in capillary formation and collagen production. If your lifestyle includes stressful periods, smoke or drink alcohol you should increase your vitamin C intake as either the body is using more of it or is excreted! Vitamin A is correlated with collagen production and has anti-inflammatory qualities.
Pre- and probiotics influence the gut microbiome. That group of bacteria influences our bodies in many levels, therefore it is important to feed and protect them so they can thrive within you!
All of these contribute to a healthier and younger skin but are important in different stages of wound healing as well. Especially for malnourished and elderly it is important to pay attention to consume enough of the mentioned nutrients, as they belong to a more vulnerable group. For them, in very serious cases deficiency can lead to death, because they are more prone to develop pressure ulcers and infections and wound healing tends to take longer.
Recipe for a happier skin
Ingredients:
1 cup of spinach
1 medium cooked carrot
1 banana
1 tp peanut or almond butter
2 tbs of chia seeds
plant based milk to reach desired consistency
spirulina (optional)
Toppings: dark chocolate, hemp seeds, almonds, cashews, walnuts, pumpkin seeds, walnuts, flax seeds
In a blender put the spinach, carrot, banana, peanut/ almond butter and chia seeds, and if you have some spirulina in your pantry put it in as well! When it’s well mixed, pour it in a bowl and top it with the dark chocolate, hemp seeds and all the nuts and seeds that you can find at home. Most of them are high in zinc, magnesium, omega 3 fatty acids and fiber, you can’t go wrong with them!
