Essential Nutrients for Improving Skin Condition

Many people who suffer with skin issure drink little water lack nutrients that are essential for healthy skin such as vitamin C, zinc, essential fatty acids and vitamin A (Oeseki 2007).

According to the journal article titled ‘Nutritional skin care: health effects of micronutrients and fatty acids’ by Boelsma et al. (2001) it states that deficiencies in essential fatty acids, vitamins and minerals will often result in skin lesions and increasing specific nutrients such as essential fatty acids, vitamin A, C and E via diet or supplemental means shows much improvement in many skin conditions (Boelsma et al. 2001). Skin conditions have been shown to have links especially with a deficiency with n-3 polyunsaturated fatty acids (PUFAs) due to the understanding that a lack of n-3 PUFA’s results in inflammation and increased immune response (Boelsma et al. 2001). Fish oils especially, have large amounts of eicosapentanoic acid (EPA) which is then transformed into a lipoxygenase inhibitor that inhibits the creation of archandonic acid (AA) and its metabolites which are responsible for inflammation visible in the skin (Boelsma et al. 2001). Boelsma (2001) also states that keeping food additives, preservative and external toxins to a minimum will also improve many skin conditions (Boelsma et al. 2001).

In the article by Boelsma et al. (2003) entitled ‘Human skin condition and its associations with nutrient concentrations in serum and diet’, Boelsma states how important hydration is to the skin (Boelsma et al. 2003). Epidermal liquids and sebum are required to keep the skin hydrated by coating the skin in a lipid like later preventing fluid loss (Boelsma et al. 2003). Boelsma also suggests that antioxidants are photoprotective to the skin which include carotenoids, tocopherols and retanoids (Boelsma et al. 2003). Nutrients that have been shown to improve skin conditions and lesions include vitamin A, lutein, beta-carotenes and lycopene (Boelsma et al. 2003). In particular vitamin A as “Retinoids exert pronounced effects on keratinizing epithelia” (Boelsma et al. 2003). Synthetic retinoids are suggested to reduce sebum production, promote immunomodulation and decrease activity in the sebaceous gland (Boelsma et al. 2003).

Thus you may greatly benefit from increasing oily fish intake for essential fatty acids, carrots, and sweet potato for vitamin A, oranges and broccoli for vitamin C, and almonds and sunflower seeds for vitamin E (Oeseki 2007).

References

Text

Oeseki, H 2007, The Nutrient Bible , 8^th edn., Bio Concepts Publishing, Queensland, Australia.

Journal

Boelsma, E, Hendriks, H & Roza, L 2001, Nutritional skin care: health effects of micronutrients and fatty acids, The American Journal of Clinical Nutrition, vol. 73, pp. 853-864.

Boelsma, E, Van de Vijver, L , Goldbohm, R, Klöpping-Ketelaars, I, Hendriks, H & Roza, L 2003, Human skin condition and its associations with nutrient concentrations in serum and diet, The American Journal of Clinical Nutrition, vol. 77, pp. 348-355.