Nutrient-dense Foods for Healthy Skin
Real recognize Real
In 1714, Dr. Daniel Turner published De Morbis Cutaneis, the first dermatologic book to take nutrition into consideration when treating skin conditions. The importance of nutrition in solving skin problems is often overlooked. Deficiencies in vitamins can lead to skin issues like scurvy and pellagra. Nowadays, dermatologic diseases are more often caused by gastrointestinal immune-mediated disorders. An essential connection exists between the gut and the skin, as we've seen in the previous scripts in this EP. For the skin to maintain a healthy state, nutrient-rich compounds from the gut are transported to the skin and interact with a wide array of components. Let's explore some key nutrients that support healthy skin.
Carbohydrates
Carbohydrates are our body's main source of energy. We can either benefit or harm our skin based on the type of carbohydrate we consume. Glucose affects the rate at which blood sugar levels rise or are maintained. A food's glycemic index (GI) is calculated by comparing it to 100 grams of table sugar to determine its impact on blood sugar levels. In determining the glycemic load of a food, the carbohydrate density is taken into consideration. GL is calculated by multiplying GI by the amount of carbohydrates in a food, then dividing by 100. Black beans have a GL of 7, while white rice has a GL of 43. Compared to white rice, 100g of black beans will cause a lower increase in blood sugar than 100g of white rice. The body responds to high sugar levels by releasing insulin, which moves the sugar to other areas such as muscle tissues or fat deposits. Skin health may be affected as long as this scenario persists. Therefore, excess insulin and insulin-like growth factors 1 (IGF-1) contribute to acne and inflammation. Following a Western diet for a long time can have negative effects on the skin. The consumption of low-GL foods, such as vegetables, fruits, whole grains, and fish, has been shown to improve skin health.
Protein
As for proteins, they are needed to build and repair tissues, mediate physiological functions, and provide energy. The skin cannot renew or maintain healthy tissue cells without adequate protein intake. The skin regenerates approximately every 28 days. Protein intake varies from person to person, and whether it is too much or too little, it affects your health somehow. The type of protein also plays a crucial role. Excess plant protein increases kidney load, while animal protein increases osteoporosis risk. A spike in insulin levels and IGF-1 levels is caused by high levels of saturated fats and saccharose in highly processed cereals and dairy products. BALANCE is the key message here.
Fats
We have discussed the importance of fats in healthy skin. You may recall that a high-fat diet contributes to skin inflammation. Pro-inflammatory compounds delay skin healing by stimulating oxidative stress in the skin. Further, they can hinder protein synthesis, impairing the production of fresh skin and making it brittle and flaky. Polyunsaturated fatty acids (PUFAs) with anti-inflammatory properties include omega-3 fatty acids such as eicosapentaenic acid (EPA) and docosahexaenic acid (DHA). Imagine PUFA as an airplane filled with empty seats awaiting the arrival of pro-inflammatory compounds like cytokines that need to be stabilized and eradicated. Wild caught fish, walnuts, chai seeds and extra virgin olive oil (EVOO) are among the foods that contain omega-3 fatty acids. Consider saturated fats as fully booked flights that cannot accept standby passengers, such as cytokines. Omega-6 fatty acids (w-6 FAs) are also a source of fat that induces skin inflammation since they produce pro-inflammatory compounds like arachidonic acid. Though both w-6 and w-3 fatty acids are essential to skin health, issues arise when w-6 fatty acids outnumber w-3 fatty acids. There is a significant imbalance between the w-6 FA: w-3 FA ratio in the Western diet, which is 20:1 on average, although it should be 5:1. You should be mindful when choosing your next meal, but please treat yourself from time to time.
Vitamins & Trace elements
Although these compounds are micro-nutrients, they add a lot to our overall health. As a general rule, vitamins have antioxidant properties that reduce the activity of highly reactive chemical like reactive oxygen species in aging skin, as well as the effects of oxidative stress on the skin. In pharmaceutical creams, retinoids, a form of vitamin A, are used to prevent photoaging. Researchers have shown that B vitamins, such as B3 and B12, can prevent inflammation and pigmentation on the skin. The antioxidant vitamin C, also known as ascorbic acid, aids in collagen synthesis and stabilizes free radicals.
Then there are minerals. Zinc increases keratinocyte growth and specialization in the epidermis. Selenium plays an active role in the progression and function of skin keratoctyes. Aside from that, it boosts the activity of skin's antioxidant enzymes. Iron, like selenium, plays a key role in antioxidant activity. During skin protein production, copper plays a role in creating and stabilizing proteins.
To summarize, nutrition is essential for skin health. You can enhance your skin's glow by eating nutrient-dense foods. A healthy diet can be thought of as your skin's internal moisturizer, keeping it soft and supple. A healthy skin care regime can help you address two things: the state of your skin and your internal health. Your skin reflects the health of your gut. Those are some real lyrics! The next step is to identify the factors that may contribute to Lichen Planus development. Until next time, Stay Strong & Stay Vivid!
References
Gürtler. A. et Schmitt. L. (2021). The impact of clinical nutrition on inflammatory skin diseases. Wiley. https://doi.org/10.1111/ddg.14683.
Cao. C. et al. (2020). Diet and Skin Aging-From the Perspective of Food Nutrition. MDPI. https://doi.org/10.3390/nu12030870.
Grzybowski. A. et al. (2019). Daniel Turner (1667-1740). Elsvier. https://doi.org/10.1016/j.clindermatol.2019.07.024.
Atkinson. F.S., Foster-Powell. K, et. Brand-Miller. J. C. (2008). Glycemic index and glycemic load for 100+ foods. Diabetes Care, Vol. 31, number 12, pages 2281-2283.
