The skin is the largest organ in the human body and has many important functions, including acting as a barrier against biological, chemical and physical threats, helping to maintain fluid and electrolyte balance, and helping to regulate body temperature. That's why maintaining healthy skin is more than just looking good.
The foods you eat affect the health and performance of your entire body, and your skin is no exception. A balanced, nutrient-dense diet supports the biological processes that occur in both young and old skin, and research shows that nutrients have a significant impact on skin aging. Skin function and appearance may even indicate a deficiency in certain nutrients.
Vitamins and minerals affect skin health in several ways, including:
- It acts as an antioxidant that protects against free radical damage.
- Protects the skin from the harmful effects of ultraviolet (UV) radiation.
- Play a role in wound healing.
- Helps maintain proper skin hydration.
Dermatologists recommend the following vitamins and minerals as the best supplements for skin health.
Vitamin D
Vitamin D is best known for bone health. But some evidence suggests that vitamin D may also play a role in protecting against skin cancer. In the study, people with adequate levels of vitamin D had a lower risk of melanoma, while low levels of vitamin D were significantly associated with a higher risk of melanoma and a lower chance of melanoma survival. However, the researchers noted that more research is needed to determine whether vitamin D supplements are necessary for people at risk of melanoma.
In a large study published in the journal Clinical Oncology , older women with a history of nonmelanoma skin cancer who took 400 IU of vitamin D along with calcium supplements reduced their risk of developing melanoma, says Zipporah Shinehouse, MD, board certified. . Dermatologist at SkinSafe Dermatology & Skin Care Center in Beverly Hills, CA.
Your skin produces vitamin D when exposed to sunlight. Shenhouse recommends getting vitamin D from food. "The skin makes its own vitamin D in response to UV exposure," he says. "However, because UV radiation damages the skin and can cause skin cancer, it is safest to get vitamin D through food."
Some foods naturally contain vitamin D, but the best sources are fatty fish such as trout and salmon, as well as cod liver oil. Beef liver, egg yolks, cheese and mushrooms, fortified milk and cereals also contain vitamin D. The recommended intake of vitamin D is 600 IU for most adults and 800 IU for children. For adults over 70 years old.
Most people in the United States do not get enough vitamin D from the foods they eat. The elderly and those with limited sun exposure, dark skin, diseases that limit fat absorption, or obesity are at higher risk of vitamin D deficiency and should discuss with their doctor whether a supplement is right for them.
Vitamin C
Vitamin C is essential for overall skin health, says Elaine F. Kung, a board-certified dermatologist who is the founder of Future Bright Dermatology in New York and an assistant professor of dermatology at New York's Presbyterian-Weill Cornell Hospital.
"Vitamin C is an antioxidant and protects the skin from UV damage," he says, adding that vitamin C improves skin texture and acts as a barrier against water and electrolyte loss. Vitamin C is one of the main stimulators of collagen synthesis, which is important for skin elasticity. Kung.
Vitamin C can also help with skin tone. "When applied topically, a vitamin C serum can help lighten dark sunspots," says Patrick M. Zito, DO, Pharm.D., a board-certified dermatologist, three-time Miami Fellow, and volunteer assistant professor of dermatology at the School of Medicine. Medicine, University of Miami Miller School of Medicine and a member of the Forbes Health Advisory Board. However, because vitamin C is easily destroyed by sunlight or heat, it's important to choose a stable form of vitamin C serum, he notes.
Fruits and vegetables are the best sources of vitamin C. While citrus fruits are best known for their high vitamin C content, red bell peppers, kiwi, broccoli, strawberries, Brussels sprouts and many other fruits and vegetables are also rich in this powerhouse. Antioxidants Eating the recommended five servings of fruits and vegetables each day can help you get enough vitamin C.
People who smoke, people with malabsorption and certain chronic diseases, and people who follow a restricted diet are at risk of vitamin C deficiency and should consult their doctor about taking supplements.
Vitamin E
Like vitamin C, vitamin E is a powerful antioxidant that protects the skin from free radical damage caused by UV radiation, pollution, and smoking, says Kemunta Mokaya, MD (Dr. Kemi), board-certified dermatologist and Liv & Luke Young . Author of ": The Dermatologist's Guide to Ageless Skin and Youthful Beauty . "Plays a role in collagen and elastin synthesis, helps protect the top layers of the skin, and reduces redness caused by UV exposure," he says.
The term "vitamin E" actually refers to a group of fat-soluble antioxidant compounds. Vitamin E is found in many foods, but the best sources are nuts, seeds, and vegetable oils. Green leafy vegetables and fortified cereals are also good sources.
The Recommended Dietary Allowance (RDA) of vitamin E is 15 mg for adults and 19 mg for breastfeeding mothers. Most Americans do not get the recommended daily amount of vitamin E through food alone. Because your digestive system needs fat to absorb vitamin E, people who follow a low-fat diet may be at risk of vitamin E deficiency. Similarly, people with fat malabsorption are also more prone to vitamin E deficiency and should be aware of this . . Talk to your doctor about taking nutritional supplements.
Vitamin B3
Nicotinamide, also known as niacinamide or vitamin B3, is a form of niacin often used in skin care products. Zito. "It improves the skin's barrier function by increasing the production of ceramides, a type of lipid that helps keep the skin hydrated and protected," she adds.
As an antioxidant, nicotinamide soothes inflamed skin and reduces redness, irritation and acne. "It works by suppressing the production of pro-inflammatory cytokines and reducing the activity of inflammatory enzymes," explains Dr. Zita.
However, he cautions that nicotinamide should not be used at the same time as topical vitamin C. "This will convert nicotinamide to nicotinic acid, which can irritate sensitive skin," he explains.
Vitamin B3 may also help reduce the risk of skin cancer. In one study, oral vitamin B3 reduced the incidence of new basal cell and squamous cell skin cancers by 23% in people at high risk of developing skin cancer.
"Skin cancer develops due to exposure to ultraviolet rays," says the doctor. Shenhouse "Skin and DNA damage from UV radiation is often repaired by the body's enzymes and molecules that repair DNA. However, not all damage can be repaired, especially if the amount of hair is reduced. Nicotinamide (topical and oral) is essential for skin repair.. Helps replenish molecules. »
Vitamin B3, or niacin, is a water-soluble vitamin found in a variety of foods. Good sources are meat, poultry, fish, nuts, seeds, beans, and whole grains. Since the body can convert the amino acid tryptophan into nicotinic acid, foods rich in tryptophan, such as turkey, are also good sources of this vitamin.
Vitamin A
"Vitamin A, both topical and oral, is the most powerful vitamin for skin health," says Arash Ahvan, MD, owner of Dermatology & Laser Group in New York City and assistant professor of dermatology at the Mt. Sinai "It increases cell turnover, inhibits collagen degradation, helps prevent skin damage from the sun, and regulates sebum production, which can improve acne," she explains. “Studies show that vitamin A helps improve skin texture, significantly reducing wrinkles. and increases hyaluronic acid levels.
Vitamin A can also lighten skin pigmentation and give you a brighter complexion by stimulating the development of blood vessels in the skin. chemical
Vitamin A is often used topically for skin health. Vitamin A derivatives are commonly used as ingredients in skin creams in the form of retinol, retinoic acid, and retinaldehyde, notes Dr. Zito.
The best food sources of vitamin A are liver, fish, eggs, dairy products, and orange and yellow vegetables such as sweet potatoes, squash, carrots, cantaloupe, bell peppers, and mangoes. Most people get enough vitamin A through their diet, and deficiency is rare in the United States. However, people with cystic fibrosis and digestive disorders such as Crohn's disease or ulcerative colitis are at greater risk of deficiency.
zinc
Zinc is one of the most important minerals for the skin. invitation "It has many anti-inflammatory properties that help relieve the symptoms of skin conditions such as rosacea, acne, eczema and dermatitis," she explains.
When applied topically, zinc oxide provides protection against ultraviolet rays, the main cause of aging. invitation "A mineral sunscreen containing zinc oxide is applied to the skin to reflect the sun's harmful UV rays away from the skin, preventing sun damage and premature aging."
Zinc deficiency can lead to a condition known as acrodermatitis enteropathica, "which is characterized by a persistent and intermittent rash around the face, genitals, arms and legs, as well as hair loss and diarrhea," said Dr. Kung said "Zinc deficiency is also known to cause poor wound healing," he adds.
Meat, fish and shellfish are among the richest dietary sources of zinc. Oysters are the best source of zinc, with 32 milligrams per serving. You can also get zinc from eggs and dairy products. Although nuts, beans and seeds contain zinc, the body cannot absorb zinc from these foods as efficiently as from other forms.
Most people in the United States get enough zinc from the foods they eat, but vegetarians or vegans, those with digestive disorders, those who are pregnant or breastfeeding, those who abuse alcohol, or those who have had bariatric surgery are at increased risk for zinc. . You should talk to your doctor about deficiencies and your supplements.