Your skin is a powerful indicator of your full physical health, according to Mike Adams, a nutritional health advocate and contributor to the Natural News website. Dry or oily skin, excess wrinkles or acne can all be warning signs that your body isn't getting the vitamins and minerals it needs. Vitamins, minerals and other nutrients give skin a healthy and radiant glow, giving you a more youthful appearance.
Wrinkle Prevention
An October 2007 study conducted by Maeve C. Cosgrove and colleagues, published by The American Journal of Clinical Nutrition, found increased vitamin C and linoleic acid in the diet, coupled with fewer carbohydrates and fatty foods, were strongly associated with a better appearance and lessening of skin aging, including decreased wrinkles, dryness and skin atrophy. A diet with less vitamin C and linoleic acid was linked to increased wrinkling and dry skin -- premature aging.
Selenium, another mineral linked to anti-aging and wrinkle prevention, has been linked to decreased wrinkling; it helps prevent cell damage by free radicals. According to Natural News' Mike Adams, it might also help prevent skin cancer because of its ability to protect skin from excessive damage from ultraviolet light.
Skin Elasticity
Skin elasticity is the ability of the skin to stay supple and wrinkle-free without cracking or becoming thin and fragile. In the American Journal of Clinical Nutrition study, women with lower skin elasticity had lower vitamin A intake and lower protein intake than those who maintained supple skin. While vitamin A and protein didn't seem to affect prevalence of wrinkles, increased skin elasticity and less cracking of skin give a more youthful appearance.
A trace mineral, Silica has been known to strengthen the body's connective tissues, such as cartilage, bone and muscles. Silica has been used to increase hair and nail health as well. Silica deficiency results in decreased skin elasticity and a decreased ability of the body to heal itself.
Preventing Acne or Skin Inflamation
Zinc has long been known to help people who have colds or other immune system ailments -- even macular degeneration, an eye disease that slowly destroys sight. According to results published by the University of Maryland Medical Center, zinc can also help prevent of acne. Some studies suggest that taking oral zinc supplements may help improve acne. Most studies state that using a high dose of zinc can be toxic, but evidence suggests using a topical form of zinc, along with topical antibiotic erythromycin, might be helpful in controlling acne. According to Mike Adams and Natural News, a zinc deficiency may actually cause acne, as zinc can lower the oils that exacerbate it.
Nutritional Sources
Rather than relying fully on supplements, relate your nutritional intake to skin health. Foods high in vitamin C, for example, include green and red bell peppers, citrus fruits, parsley, greens such as collards, kale, broccoli and turnips. Linoleic acid is found in oils like soybean, and in green leafy vegetables and nuts. Selenium can be found in Brazil nuts -- the best source, as three or four of these per day will give you a full daily allowance of the mineral. Other sources are seafood such as tuna and salmon, wheat germ, garlic and brown rice.
Nutritional sources for vitamin A include chili peppers, carrots, liver, greens, kale and sweet potatoes. You can find silica in food sources such as green beans, chickpeas, leeks, cucumbers and strawberries.
Zinc-rich foods include pumpkin seeds, ginger, oats, pecans, eggs, red meats, fish and poultry. The University of Maryland study said zinc may be absorbed better from animal sources than plant sources.
References
- The American Journal of Clinicial Nutrition: Dietary Nutrient Intakesand Skin-aging Appearance Among Middle-aged American Women; Maeve C Cosgrove et. al.; October 2007
- University of Maryland Medical Center: Zinc; Steven D. Ehrlich, NMD; June 2009.
- NaturalNews.com: The Top 5 Nutrients for Healthy Skin; Mike Adams; Apr. 4, 2007
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