Nutrition for Skin

You know that you need to nourish your skin to keep it as healthy as possible. But are you getting enough of the right nutrients from the foods you eat? Could you benefit from taking a supplement or trying an antioxidant-packed lotion? "The beauty of the skin is that you can affect it from both inside and out"

Frequently Asked Questions

  • 1

    What Nutrients does one have to take for a healthy skin?

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    • Vitamin A
    • Zinc
    • Vitamin C
    • Omega 3 Fatty acids
    • Biotin
    • Selenium
    • Vitamin E
    • Vitamin K2
    • Probiotics and Gut Health
  • 2

    How do these nutrients help with supporting a healthy skin?

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    • Vitamin A – Is the most widely acknowledged nutrients for a health skin. Vitamin A has been used effectively in treatments for acne since the 1980’s, it has been shown that Vitamin A is very useful in treating problem skins.Vitamin A prevents the formation of comedones that causes acne. Scaly, rough and dry skin is a common sign of a Vitamin A deficiency this is found in 40% of adults.
    • Zinc – Is an essential mineral, it plays a role in immune function, wound healing and cell division. Zinc assists the skin with proper structure of protein and cell membranes also helps with wound healing and it protects against radiation. Men and women with skin problems like acne are found to have lower levels of Zinc.
    • Vitamin C – Has been known to play a crucial role in regulation of the structural protein collagen which is necessary for the stability of the skin. Rough dry skin and corkscrew hair growth is caused by a Vitamin C deficiency. In studies it has also been shown that Vitamin C is associated with a better looking skin and less skin wrinkling it also helps as an antioxidant. Vitamin C also helps with wound healing and proper formation of strong scar tissue.
    • Omega-3Fatty Acids - Is known to be anti-inflammatory, our diets tend to be very unbalanced in essential fatty acids. It’s important to increase intake of Omega -3 as it helps in healing skin, it decreases inflammation and reduces the risk of acne and other skin problems. Increasing the intake of Omega -3 fatty acids can lead to a smoother, younger –looking skin.
    • Biotin – acts as an essential co-factor for enzymes that regulate fatty acids, Biotin is a water –soluble vitamin. Fat Production is critical for skin health. When biotin is insufficient fat production is altered and the skin will develop symptoms first. It can cause hair loss, red and inflamed (dermatitis) around the mouth and other areas of the face and scalp. Dandruff in some people is caused due to a Biotin deficiency.
    • Vitamin K2 –the role Vitamin K2 plays includes protecting us form heart disease, forming strong bones promoting brain function, supporting growth and development and to prevent cancer. You will find that one of the benefits of Vitamin K2 not often discussed is the role it plays in healthy skin, and this vitamin is likely beneficial for preventing wrinkling and premature aging. Vitamin A can’t work properly if Vitamin K2 is not available. Vitamin K 2 is important in treating acne and other skin symptoms of Vitamin a deficiency.
    • Vitamin E – it’s a potent anti-inflammatory agent. Vitamin E defends the skin against free radicals and reactive oxygen species that could cause damage. Vitamin E is a fat- soluble antioxidant fount in the skin. Vitamin E is stored in our fat cells. Vitamin E also plays a role with selenium improving glutathione levels in our body.
    • Probiotics – “Skin –gut axis” has been studied since the 1930’s probiotics is one of the most fascinating areas of modern nutrition. Studies has shown that orally consumed pre- and probiotics can reduce systemic markers of inflammation this will help reduce acne and other skin problems. I believe that probiotics play a role in treating skin conditions.
  • 3

    What would one need to include, increase or avoid in one’ s diet in order to treat the following skin conditions: Acne and problematic skin; Dry & Dehydrated skin, Pigmented and uneven skin tone, Ageing Skin and Fine lines?

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    1. Acne and Problematic Skin:
    AVOID:
    • Acidic, processed food
    • Fried food
    • Junk food
    • Sugar (increases AGEs)
    • Avoid gluten, wheat, oats, corn, rice (increases inflammation in the gut)

    INCREASE:

    • Avocado
    • Olives/Olive oil
    • Coconut oil
    • Water
    • Omega 3 fatty acids
    • Vitamin D3 levels
    • Fresh & lightly steamed vegetables
    • Zinc-rich foods, such as liver, kidney, beef, lamb, oysters & scallops
    • Probiotics

    2. Dryness or Dehydrated Skin

    AVOID:

    • Sugars (strengthen your collagen)
    • Alcohol
    • Refined carbohydrates (increases inflammation

    INCREASE:

    • Omega 3 fatty acids
    • Flax seeds (need to be crushed with pestle & mortar)
    • Natural Beta-carotene
    • Water!
    • Probiotics

    3. Pigmented skin,or uneven skin tone:

    AVOID:

    • Foods containing Psoralens (limes, parsley, celery, parsnips) can attract and absorb ultraviolet rays.
    • Vitamin C

    INCREASE:

    • Pomegranate
    • Pygnogenol (potent anti-oxidant)
    • Probiotics

    4. Aging skin and fine lines:

    AVOID:

    • Definitely sugars!
    • Refined carbohydrates, wheat, gluten
    • Fried & junk food

    INCREASE:

    • Water
    • Fresh & steamed vegetables
    • Vitamin C containing foods, such as bell-peppers, guava, dark leafy green vegetables, broccoli & Brussels sprouts
    • Healthy fats (olive, coconut, avocado)
    • Anti-oxidants (berries, kiwi-fruit, grapefruit)
    • Probiotics
  • 4

    Nutrients that a Vegan or Vegetarian diet lacks that are essential to healthy skin, hair & nails:

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    • Omega 3 fatty acids from fatty fish. Unfortunately the plant sources of Omega 3 falls far too short in providing sufficient amounts.
    • Vitamin B12
    • Calcium
    • Vitamin D3
    • Iron (Iron from proteins is absorbed two to three times faster than iron from plant sources)
    • Vitamin C (to assist with iron absorption)
  • 5

    What kind of effects and problems can a diet high in sugars or Advanced Glycation End products (AGE) have on the skin and the aging process in terms of processes such as glycation?

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    First of all, let’s start of with what Glycation is:

    Glycation is the process in which sugar bonds with protein to form advanced glycation end products (AGEs). In other words, once sugar enters the circulation, they attach themselves to the amino groups of tissue proteins such as collagen to slowly rearrange their youthful structure into the main culprits of damage.

    As a result, once healthy collagen fibers lose their elasticity, becoming rigid, more brittle, and prone to breakage. This assault on the skin’s structural support system contributes to the aging of tissue, and when accelerated by hyperglycemia (high blood sugar), to the gradual development of diabetic complications.

    As skin ages it becomes especially vulnerable to glycation, because collagen compromises up to one-third of the body’s proteins, and has a slow turnover rate. Once glycated, collagen fibers have reduced regenerative ability, leading to wrinkles, creping and sagging that characterizes skin aging.

    Limiting sugars in your diet is a well-known key to longevity, because of all the molecules capable of inflicting damage in your body, sugar molecules are probably the most damaging of all. Fructose in particular is an extremely potent pro-inflammatory agent that creates AGEs and speeds up the aging process. It also promotes the kind of dangerous growth of fat cells around your vital organs that are the hallmark of diabetes & heart disease.

  • 6

    What are healthier alternatives with more natural sugars to satisfy sugar cravings without increasing bad sugar levels?

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    1. Avoid as much sugar as possible
    2. Keep fructose consumption below 15-25 grams per day
    3. Use the sweet herb stevia as a substitute
    4. Use organic cane sugar/raw honey in moderation
    5. Avoid ALL artificial sweeteners, which can damage your health even more quickly than fructose
    Safer fruits include:
    • Cranberries (1 cup) = 0.7g Fructose
    • Passion fruit (1 medium) = 0.9g Fructose
    • Prune (1 medium) = 1.2g Fructose
    • Apricot (1 medium) = 1.3g Fructose
    • Guava (2 medium) = 2.2g Fructose
    • Clementine (1 medium) = 3.4g Fructose
    • Kiwifruit (1 medium) = 3.4g Fructose
  • 7

    What is the TOP 5 Snacks that are both healthy and good for you skin?

    Read More
    • Walnuts – High in omega 3 fatty acids
    • Kiwi fruit, citrus, strawberries – high anti-oxidant levels
    • Organic dark chocolate – bio-flavonoids
    • Brazil nuts – high in Selenium
    • Good quality water
  • Vitamin A
  • Zinc
  • Vitamin C
  • Omega 3 Fatty acids
  • Biotin
  • Selenium
  • Vitamin E
  • Vitamin K2
  • Probiotics and Gut Health
  • Vitamin A – Is the most widely acknowledged nutrients for a health skin. Vitamin A has been used effectively in treatments for acne since the 1980’s, it has been shown that Vitamin A is very useful in treating problem skins.Vitamin A prevents the formation of comedones that causes acne. Scaly, rough and dry skin is a common sign of a Vitamin A deficiency this is found in 40% of adults.
  • Zinc – Is an essential mineral, it plays a role in immune function, wound healing and cell division. Zinc assists the skin with proper structure of protein and cell membranes also helps with wound healing and it protects against radiation. Men and women with skin problems like acne are found to have lower levels of Zinc.
  • Vitamin C – Has been known to play a crucial role in regulation of the structural protein collagen which is necessary for the stability of the skin. Rough dry skin and corkscrew hair growth is caused by a Vitamin C deficiency. In studies it has also been shown that Vitamin C is associated with a better looking skin and less skin wrinkling it also helps as an antioxidant. Vitamin C also helps with wound healing and proper formation of strong scar tissue.
  • Omega-3Fatty Acids - Is known to be anti-inflammatory, our diets tend to be very unbalanced in essential fatty acids. It’s important to increase intake of Omega -3 as it helps in healing skin, it decreases inflammation and reduces the risk of acne and other skin problems. Increasing the intake of Omega -3 fatty acids can lead to a smoother, younger –looking skin.
  • Biotin – acts as an essential co-factor for enzymes that regulate fatty acids, Biotin is a water –soluble vitamin. Fat Production is critical for skin health. When biotin is insufficient fat production is altered and the skin will develop symptoms first. It can cause hair loss, red and inflamed (dermatitis) around the mouth and other areas of the face and scalp. Dandruff in some people is caused due to a Biotin deficiency.
  • Vitamin K2 –the role Vitamin K2 plays includes protecting us form heart disease, forming strong bones promoting brain function, supporting growth and development and to prevent cancer. You will find that one of the benefits of Vitamin K2 not often discussed is the role it plays in healthy skin, and this vitamin is likely beneficial for preventing wrinkling and premature aging. Vitamin A can’t work properly if Vitamin K2 is not available. Vitamin K 2 is important in treating acne and other skin symptoms of Vitamin a deficiency.
  • Vitamin E – it’s a potent anti-inflammatory agent. Vitamin E defends the skin against free radicals and reactive oxygen species that could cause damage. Vitamin E is a fat- soluble antioxidant fount in the skin. Vitamin E is stored in our fat cells. Vitamin E also plays a role with selenium improving glutathione levels in our body.
  • Probiotics – “Skin –gut axis” has been studied since the 1930’s probiotics is one of the most fascinating areas of modern nutrition. Studies has shown that orally consumed pre- and probiotics can reduce systemic markers of inflammation this will help reduce acne and other skin problems. I believe that probiotics play a role in treating skin conditions.
  1. Acne and Problematic Skin:
AVOID:
  • Acidic, processed food
  • Fried food
  • Junk food
  • Sugar (increases AGEs)
  • Avoid gluten, wheat, oats, corn, rice (increases inflammation in the gut)

INCREASE:

  • Avocado
  • Olives/Olive oil
  • Coconut oil
  • Water
  • Omega 3 fatty acids
  • Vitamin D3 levels
  • Fresh & lightly steamed vegetables
  • Zinc-rich foods, such as liver, kidney, beef, lamb, oysters & scallops
  • Probiotics

2. Dryness or Dehydrated Skin

AVOID:

  • Sugars (strengthen your collagen)
  • Alcohol
  • Refined carbohydrates (increases inflammation

INCREASE:

  • Omega 3 fatty acids
  • Flax seeds (need to be crushed with pestle & mortar)
  • Natural Beta-carotene
  • Water!
  • Probiotics

3. Pigmented skin,or uneven skin tone:

AVOID:

  • Foods containing Psoralens (limes, parsley, celery, parsnips) can attract and absorb ultraviolet rays.
  • Vitamin C

INCREASE:

  • Pomegranate
  • Pygnogenol (potent anti-oxidant)
  • Probiotics

4. Aging skin and fine lines:

AVOID:

  • Definitely sugars!
  • Refined carbohydrates, wheat, gluten
  • Fried & junk food

INCREASE:

  • Water
  • Fresh & steamed vegetables
  • Vitamin C containing foods, such as bell-peppers, guava, dark leafy green vegetables, broccoli & Brussels sprouts
  • Healthy fats (olive, coconut, avocado)
  • Anti-oxidants (berries, kiwi-fruit, grapefruit)
  • Probiotics
  • Omega 3 fatty acids from fatty fish. Unfortunately the plant sources of Omega 3 falls far too short in providing sufficient amounts.
  • Vitamin B12
  • Calcium
  • Vitamin D3
  • Iron (Iron from proteins is absorbed two to three times faster than iron from plant sources)
  • Vitamin C (to assist with iron absorption)

First of all, let’s start of with what Glycation is:

Glycation is the process in which sugar bonds with protein to form advanced glycation end products (AGEs). In other words, once sugar enters the circulation, they attach themselves to the amino groups of tissue proteins such as collagen to slowly rearrange their youthful structure into the main culprits of damage.

As a result, once healthy collagen fibers lose their elasticity, becoming rigid, more brittle, and prone to breakage. This assault on the skin’s structural support system contributes to the aging of tissue, and when accelerated by hyperglycemia (high blood sugar), to the gradual development of diabetic complications.

As skin ages it becomes especially vulnerable to glycation, because collagen compromises up to one-third of the body’s proteins, and has a slow turnover rate. Once glycated, collagen fibers have reduced regenerative ability, leading to wrinkles, creping and sagging that characterizes skin aging.

Limiting sugars in your diet is a well-known key to longevity, because of all the molecules capable of inflicting damage in your body, sugar molecules are probably the most damaging of all. Fructose in particular is an extremely potent pro-inflammatory agent that creates AGEs and speeds up the aging process. It also promotes the kind of dangerous growth of fat cells around your vital organs that are the hallmark of diabetes & heart disease.

  1. Avoid as much sugar as possible
  2. Keep fructose consumption below 15-25 grams per day
  3. Use the sweet herb stevia as a substitute
  4. Use organic cane sugar/raw honey in moderation
  5. Avoid ALL artificial sweeteners, which can damage your health even more quickly than fructose
Safer fruits include:
  • Cranberries (1 cup) = 0.7g Fructose
  • Passion fruit (1 medium) = 0.9g Fructose
  • Prune (1 medium) = 1.2g Fructose
  • Apricot (1 medium) = 1.3g Fructose
  • Guava (2 medium) = 2.2g Fructose
  • Clementine (1 medium) = 3.4g Fructose
  • Kiwifruit (1 medium) = 3.4g Fructose
  • Walnuts – High in omega 3 fatty acids
  • Kiwi fruit, citrus, strawberries – high anti-oxidant levels
  • Organic dark chocolate – bio-flavonoids
  • Brazil nuts – high in Selenium
  • Good quality water

1 Reviews (average: 5 out of 5)

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*Please note results may vary by individuals.
Review -"Amazing Experience!"
Reviewed on 5 April 2016 by Madelie Samuels

Amazing! Amazing! Loved every second, very unique treatments that divides the ordinary to extordinary!

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