How to get beautiful, healthy skin from the inside out
We all know that what we eat affects our bodies in many ways, but did you know that it also has a huge impact on our skin? Certain foods can cause breakouts, dryness, and even skin cancer. So what foods should you consider to keep your skin looking its best?
As a naturopathic doctor, I am often asked about the best way to care for skin. And while there are many different factors that contribute to healthy skin, diet is one of the most important. What you eat can affect your skin in both positive and negative ways.
For example, did you know that eating foods high in sugar can actually cause your skin to age prematurely?
That’s because sugar molecules attach themselves to proteins in your body, including collagen and elastin. This process is called glycation, and it results in the loss of elasticity and wrinkling of the skin. One team of researcher defined the damage caused by advanced glycation end products (AGEs) as 'sugar sag'. [1] Another researcher showed the damage from sugar is accelerated with ultraviolet light, like that from the sun.[2]
On the other hand, eating plenty of fruits and vegetables is great for your skin. These foods are packed with antioxidants, which help to protect your skin from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, and they’re one of the main causes of premature aging.
Deep dive on the science of skin.
The skin is the largest organ in the body, and it plays a crucial role in protecting us from the environment. It is made up of three layers: the epidermis, the dermis, and the hypodermis.
The epidermis is the outermost layer of the skin, and it is responsible for protecting the body from environmental toxins and UV radiation. The epidermis is also home to melanocytes, which are responsible for producing melanin, the pigment that gives skin its color.
The dermis is located beneath the epidermis and it contains blood vessels, hair follicles, and sweat glands. The dermis provides nutrients and oxygen to the epidermis and helps to regulate body temperature. This is also where type I and type III collagen are found, woven together with elastic fibres.[3]
The hypodermis is the deepest layer of the skin, and it consists of fat and connective tissue. The fat of the hypodermis helps to insulate the body and protect it from injury. This is an important area to insulate considering hair follicles, blood vessels and sensory neurons call the hypodermis home.[4]
Skin cells are constantly renewing themselves, and this process is known as cell turnover. In a healthy adult, cell turnover takes about 28 days. However, this process can be accelerated by factors like sun exposure, smoking, and poor diet. When cell turnover is accelerated, it can lead to dryness, wrinkles, and other signs of aging. This happens because of aging keratinocytes, collagen degradation, aging fibroblasts and more!
You can help to keep your skin healthy by eating a balanced diet that includes plenty of fruits, vegetables, and whole grains. You should also limit your intake of sugar, caffeine, and alcohol while staying hydrated by drinking plenty of water!
Now when it comes to cosmetic and allergy testing, researchers out of Zurich have actually bio-engineered a human skin substitute with all three layers. This will allow teams to identify reactions, interactions and even assess wound healing in a safe, controlled environment.[5]
Sebum production and aging skin
One of the main causes of aging skin is a decrease in sebum production. Sebum is a natural oil that is produced by the sebaceous glands, and it helps to protect the skin from environmental toxins and UV radiation. It is a blend of fatty acids, triglycerides, cholesterol and squalene that also helps to keep the skin hydrated and prevents it from drying out.
As we age, our sebaceous glands produce less sebum, which can lead to dryness, wrinkles, and other signs of aging. This is why it's important to make sure that you're eating a healthy diet that is rich in antioxidants and vitamins. Antioxidants help to protect the skin from the damage caused by free radicals, and vitamins help to keep the skin hydrated and healthy. This is especially true for nutrients like vitamin E as the sebum has been found to transport the antioxidant to the skins surface. This doesn’t come as much of a surprise when we pause to consider the photoprotective effects of tocopherols.[6]
The skin conditions impacting Canadians
There are many different skin conditions that can affect Canadians, and some are more common than others. Here are four of the most common skin conditions in Canada:
Acne: a condition that affects millions of Canadians, and it can cause a great deal of embarrassment and self-consciousness. Acne is caused by a combination of factors, including hormones, bacteria, and the sebum (oil) production of the skin. Treatment options include over-the-counter and prescription medications, as well as various topical treatments such as benzoyl peroxide and salicylic acid. Your ND will want to look at diet considering high glycemic index foods can indirectly contribute to the overproduction of sebum, making you more prone to infection with Cutibacterium acnes. They may also order functional lab work to assess your blood levels of vitamins A, C, D, E and B’s, as well as minerals like zinc and selenium that are linked to acne vulgaris.[7]
Eczema: a condition that causes the skin to become itchy, red, dry, and cracked. It is often seen in children, but it can affect adults as well. Eczema is thought to be caused by a combination of genetic and environmental factors. Treatment options often include topical treatments such as corticosteroids and moisturizers. This can be great for treating symptoms, but fails to address the root cause. In a systematic review and meta-analysis published in 2020, researchers found that across the spectrum of skin disease, selenium deficiencies were linked to more severe disease status. Selenium supplementation was protective in certain skin conditions like eczema and psoriasis.[8]
Psoriasis: a condition that causes the skin to become red, scaly, and inflamed. It most commonly affects the scalp, elbows, and knees, but it can occur anywhere on the body as it is thought to be caused by an overactive immune system.[9] These immune-mediated processes can lead to overproduction of epidermal skin cells and abnormal differentiation of cells that produce keratin.[10] Treatment options include topical treatments such as corticosteroids and moisturizers, as well as light therapy and oral medications.
Rosacea: a condition that causes the face to become red and inflamed. It is most common in middle-aged women, but tends to be more severe in men. The condition is thought to be caused by a combination of genetic and environmental factors. Treatment options include topical treatments such as metronidazole, as well as oral medications such as tetracyclines.
If you are concerned about any changes in your skin, it is important to see a dermatologist for an evaluation. They will be able to diagnose your condition and recommend the best course of treatment.
What about our usual vices?
While alcohol might have some benefits when consumed in moderation, it can also have a negative effect on skin health. Alcohol is a diuretic, which means that it causes the body to excrete more fluid. This can lead to dehydration, which can make the skin look dry and dull. Alcohol can also cause rosacea to flare up, and it can increase the risk of sunburn. So, if you’re looking to maintain healthy skin, it’s best to limit your alcohol intake.
Smoking is also detrimental to skin health. Smoking causes the blood vessels in the skin to constrict, which decreases blood flow and oxygenation. This can make the skin look dull and lifeless. Smoking also increases the risk of developing wrinkles and other signs of premature aging. So, if you want to keep your skin looking its best, it’s important to quit smoking.
There are many things that you can do to protect your skin from the sun’s harmful UV rays.
Wear sunscreen with an SPF of 30 or higher, and reapply it every 2 hours.
Wear protective clothing such as hats and sunglasses.
Seek shade when possible.
Avoid sun exposure during the middle of the day when the UV rays are the strongest.
So what are some specific foods that are good for your skin?
Here are a few of my favorites:
Tomatoes
Tomatoes are an excellent source of lycopene, an antioxidant that has been shown to protect against sun damage. Lycopene is actually more prominent when it’s cooked, so try adding roasted tomatoes to your next meal. Cooking them for 2 minutes increased lycopene by 54% while 30 minutes increased lycopene content by 164%.[11]
Salmon
Salmon is packed with omega-3 fatty acids, which have anti-inflammatory properties. This makes them great for treating conditions like eczema and psoriasis. Salmon is also a good source of astaxanthin, an antioxidant that can help to protect the skin from sun damage. In a small clinical trial analyzing the sebum of those with and without acne, researchers found those with acne had lower levels of free fatty acids in the sebum.[12]
Walnuts
Walnuts are another great source of omega-3 fatty acids. They also contain copper, which is necessary for the production of collagen. As mentioned, collagen is a protein that gives skin its strength and elasticity.
Dark chocolate
Dark chocolate contains flavonoids, which are antioxidants that can help to protect your skin from damage caused by the sun’s UV rays. Choose a chocolate with at least 70% cocoa for the most benefit and you can work your way up until you’re craving 100% cocoa nibs!
Green tea
Green tea is rich in polyphenols, which are antioxidants that can help to reduce inflammation and protect against damage caused by free radicals.
So there you have it – five foods that are great for your skin. Incorporate them into your diet and you’ll be on your way to healthier, more youthful-looking skin.
Bringing things to a wrap…
Maintaining healthy skin requires more than just using sunscreen and avoiding the sun. It’s important to eat a healthy diet that includes foods that are good for your skin. Tomatoes, salmon, walnuts, dark chocolate, and green tea are all excellent choices.
So consider including them in your next meal!
References
Nguyen, Harrison P., and Rajani Katta. "Sugar Sag: Glycation and the Role of Diet in Aging Skin." image (2015).
Danby, F. William. "Nutrition and aging skin: sugar and glycation." Clinics in dermatology 28.4 (2010): 409-411.
Brown, Thomas M., and Karthik Krishnamurthy. "Histology, dermis." StatPearls [Internet]. StatPearls Publishing, 2021.
Yousef, Hani, Mandy Alhajj, and Sandeep Sharma. "Anatomy, skin (integument), epidermis." (2017).
Zimoch, Jakub, et al. "Bio-engineering a prevascularized human tri-layered skin substitute containing a hypodermis." Acta Biomaterialia 134 (2021): 215-227.
Ekanayake-Mudiyanselage, S., and J. Thiele. "Sebaceous glands as transporters of vitamin E." Der Hautarzt; Zeitschrift fur Dermatologie, Venerologie, und Verwandte Gebiete 57.4 (2006): 291-296.
Podgórska, Aleksandra, et al. "Acne Vulgaris and Intake of Selected Dietary Nutrients—A Summary of Information." Healthcare. Vol. 9. No. 6. Multidisciplinary Digital Publishing Institute, 2021.
Ai, Ping, et al. "Selenium levels and skin diseases: Systematic review and meta-analysis." Journal of Trace Elements in Medicine and Biology 62 (2020): 126548.
Schön, Michael P. "Adaptive and innate immunity in psoriasis and other inflammatory disorders." Frontiers in Immunology 10 (2019): 1764.
Rendon, Adriana, and Knut Schäkel. "Psoriasis pathogenesis and treatment." International journal of molecular sciences 20.6 (2019): 1475.
Dewanto, Veronica, et al. "Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity." Journal of agricultural and food chemistry 50.10 (2002): 3010-3014.
Pappas, Apostolos, et al. "Sebum analysis of individuals with and without acne." Dermato-endocrinology 1.3 (2009): 157-161.