For optimal skin health we should think about nourishing it from the inside as well as treating the outside. Top areas to consider are a whole food diet full of nutrients, keeping sugar intake low, and drinking lots of water. Supplements can help, especially Vitamin C and Zinc and there is increasing evidence of the link between the gut and the skin so a quality probiotic should be considered.
Diet and lifestyle support for healthy skin
Most of us like to take pride in our appearance. We choose clothes that flatter us, and many of us use creams, moisturisers and other topical products to keep our skin looking great. But we also need to think about nourishing our skin from the inside.
Here are our top tips.
- Eat real foods, and avoid processed and refined foods. Most processed foods contain little in the way of vitamins and minerals that are needed to nourish the skin, such as vitamin C and zinc. Whole foods naturally provide these nutrients. See our article on eating real foods for more information and tips.
- Watch your sugar intake. A high sugar intake can result in blood sugar highs and lows. High blood sugar levels over a long period of time can have a direct damaging effect on the skin. Blood sugar swings will also affect hormone balance, which can also have a negative effect on your skin.
Supplements to help nourish your skin from the inside
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- Eat your vegetables. Vegetables such as carrots, squash and sweet potato contain high levels of beta-carotene, which is converted to vitamin A in the body. Vitamin A is important in maintaining the health of our skin. Veggies also provide vitamin C, of course, and fibre, which supports gut health and helps to ensure efficient removal of wastes and toxins from the body (an important factor in maintaining healthy, glowing skin!).
- Stay hydrated. A lack of water can leave your skin looking dry and drawn. Aiming for around 1.5 to 2 litres per day (more in hot weather) is advisable to help your skin maintain its texture and appearance.
- Enjoy berries. Berries are a great source of vitamin C and bioflavonoids too. Vitamin C is vital for the production of collagen, a protein which gives skin its structure and elasticity. Vitamin C is also an antioxidant, which provides protection from cell damage. Bioflavonoids help protect and support the structure of our skin.
- Don’t forget oily fish. Oily fish like sardines, mackerel, salmon, etc. contain omega-3 fatty acids. These and other healthy fats are an essential part of skin structure and appearance, being incorporated into cell membranes to help prevent loss of moisture.
- Go a little nuts! Nuts and seeds are a good source of zinc, which contributes to the maintenance of normal skin, as well as a providing healthy fats and a little protein. Keep an eye on the amount you are eating, though, as they are naturally high in calories.
Supplements to support healthy skin
- Skin, hair and nail complex. A combination supplement like the one on offer here at Beauty&Vitality will provide the vitamins, minerals and antioxidants you need to maintain healthy skin.
- Pre and Probiotics. A quality pre and probiotic can feed the good bacteria in your gut and on your skin. Beauty & Vitality’s multi-nutrient is especially formulated to include the best mixture of probiotics along with skin loving nutrients like zinc, selenium and hyaluronic acid, to ensure skin nourishment from the inside. B&V’s topical range deliver pre & probiotics to the skin from the outside further boosting the nourishment of your skin.
- Zinc is an essential mineral for supporting the maintenance of healthy skin, hair and nails. However be conscious of the quantity of zinc you’re taking in. If you’re taking a multivitamin and mineral or a skin, hair, nails combination supplement, you may already be taking enough zinc.
- Vitamin C with bioflavonoids. Vitamin C is vital for the production of collagen in our skin. Bioflavonoids – like those found in berries and citrus fruits – may have an added protective effect for the skin. Vitamin C can be taken in addition to a multivitamin or a skin, hair and nails complex.
- Greens (green superfoods). popular choices are spirulina, wheat grass, barley grass, chlorella or a blend of them all. These can support your intake of nutrients like vitamin C, anti-oxidants, etc.
- Fish oil – a source of omega-3 fatty acids, which are thought to play a role in maintaining skin integrity. Omega-3 fats may also help to control the inflammation and collagen damage resulting from exposure to UV rays.
- Flaxseed oil, hemp seed oil or chia seed oil – these are good sources of omega-3 fatty acids for those who do not eat fish or fish products.
- Evening primrose oil is a popular supplement for skin health. It provides an omega-6 fatty acid called GLA (gamma linolenic acid), which may help to reduce water loss from the skin and improve skin condition.
Safety
The information provided on this site is for educational purposes only and is not intended to diagnose or treat any medical condition. If you are taking any medications, have a diagnosed medical condition, or are pregnant or breastfeeding, please consult your doctor or health practitioner before taking supplements.
