Skin is the largest immune system organ in the body and is under constant attack. Factors such as the sun, dry environments, dehydration, poor diet, pollution, allergies, stress, and aging all affect the health of the skin. According to the Mayo Clinic, a healthy diet can lead to healthy skin. Specific foods provide protective nutrients that fight against outside factors and result in great skin.
Skin's Nutritional Needs
The skin is composed of layers: a thick lower layer called the dermis, an upper layer called the epidermis and a collagen-rich layer in between. Each component of the skin requires various nutrients to maintain its strength and to repair any damage from outside forces. These essential dietary nutrients include protein, glucose, lipids, vitamins and minerals. Great skin is achieved by consuming a variety of these nutrients every day.
Protein
Daily intakes of protein sources such as lean meats, fish, eggs and tofu can contribute to skin health. The skin uses various amino acids, or building blocks of protein, for repairing damage to cells. Protein also contributes to the makeup of collagen. Lean beef provides iron and zinc that help enzymes in the repair process. Each of these protein sources can be easily added to a meal or snack.
Fat
Skin cells are surrounded and protected by membranes composed of lipids, or fats. These membranes hold water in the cell and create a barrier to adverse outside factors. Healthy skin cell membranes lead to a plump look in the skin. Nuts, flaxseed, olive oil and salmon provide essential fatty acids that maintain healthy cell membranes. Simple ways to add these foods in each day include sprinkling nuts on top of a salad, topping pasta with olive oil and ground flaxseed, and consuming grilled salmon one to two times a week.
Power Nutrients
The USDA recommends a minimum of four to five servings of fruits and vegetable per day. Deep shaded fruits and vegetables, such as berries and spinach, contain antioxidants that protect cell membranes from damage. Protecting against cell damage leads to prevention of premature aging. Fruits and vegetables also contain numerous vitamins and minerals that aid in the repair process. A serving of fruit or vegetable with every meal or snack is ideal. They can easily be added as toppings to oatmeal, yogurt, used in a smoothie, or added to rice and pasta dishes.
Complex Carbohydrates
Skin cells need glucose as a source of energy during the repair process. The best source of glucose comes from complex carbohydrates such as whole grain bread, brown rice, oats, and whole grain cereal. In addition to glucose, complex carbohydrates provide vital nutrients needed for skin repair and protection: vitamin B and E complexes, calcium, magnesium, potassium, iron, and manganese. Ideally all carbohydrate intake should be in complex form. Refined carbohydrates and sugar accelerate the production of free radicals and can break down collagen. Therefore a diet for great skin is low in sugar and avoids refined carbohydrates such as white bread, white pasta and crackers.
