Guest blog by: Marian Witte – naturopath, nutritionist, orthomolecular therapist and intestinal flora therapist in the practice of NatuurVitaal.nl . Marian has been using the Food for Skin skin care products for 2 years.
Food for beautiful skin
Your skin reflects your health. This is a commonly heard statement with quite a bit of truth in it. In addition, your skin is immediately visible to those around you. This is why skin problems are often experienced as very annoying. Dry skin, acne, eczema, rough or sagging skin or excessive wrinkle formation, it is common. But what can you do yourself? Of course, good, natural facial care is important. Preferably without disruptive substances. The skin care of Food for Skin is of course a good example of this. But you can also take good care of your skin from the inside out. Do you want to know how your skin works globally, which substances you need and what you can eat to pamper your skin? Then read on.
You probably don't think about it every day, but what does your skin actually do? Really quite a lot. Did you know that your skin is your largest organ? It literally forms the barrier between your outer and inner world. Your skin ensures, among other things, a stable body temperature, but also that your body does not lose too much moisture and it has an important role in the production of vitamin D. Your skin also lets you feel, for example, cold and warm, but also vibrations. , itching and pressure. You can also get rid of waste through your skin through sweating. In short, our skin is very versatile and deserves good care from the inside and outside.
What does our skin consist of?
Our skin consists of a number of layers. The epidermis, dermis and subcutaneous connective tissue. Your epidermis is renewed about every month. New skin cells are therefore constantly being made in the epidermis, and they also die. There are also pigment cells in the epidermis, which have a function in tanning in the sun.
The dermis is the second layer of skin. This layer contains blood vessels, but also lymphatic vessels, nerves and sebaceous glands. The blood vessels provide the supply of nutrients while the lymphatic vessels ensure the removal of waste products from the skin. The sebaceous glands keep your skin slightly oily and protect it from drying out. In the dermis you will also find collagen and elastin that help keep your skin firm and elastic. The dermis is important because it also nourishes the top layer of skin, the epidermis.
The third layer of the skin is the subcutaneous connective tissue, this layer offers protection to the underlying organs, among other things. In this layer of the skin you will find blood vessels and fat, which insulates and gives energy.
Healthy skin, healthy gut
Good digestion and intestinal function are important for beautiful skin. Everything you eat must be processed by your digestive system into nutrition for your body. This food is distributed through the bloodstream in your body and therefore also reaches your skin. So it is very important that your digestive system works well. If you are sensitive to certain nutrients, if you have changing stools or a swollen abdomen, it is advisable to work on this, in many cases this will also improve your skin complaints. Think of fiber, sufficient moisture, healthy fats and of course sufficient vitamins, minerals and proteins.
Which foods are good for your skin?
Many of the foods that are healthy for your gut are also important for your skin. But which food is really good for your skin? Below you will find 7 boosters for your skin!
Collagen and chondroitin
As you have read before, the dermis contains collagen. As you get older, the collagen content decreases and then it can be useful to supplement this with your diet. If you eat animal products, bone broth is a nice skin booster. Bone broth is high in collagen and chondroitin. This nutrient is a wonderful way to support your skin. But the skin of the chicken or salmon also contains collagen. In addition to your skin, your intestines, joints, tendons and all your connective tissue also benefit from this. There is no vegetable collagen. When you eat vegan, it is best to eat plant-based foods that contain a lot of vitamin C and stimulate collagen production in your body. You can read more about this below.
Vitamin C and A
Fruit and vegetables contain all kinds of substances that support the skin. Take vitamin C for example. This vitamin promotes the production of collagen in your body. Kale, oranges, bell peppers all contain a lot of vitamin C. Beta-carotene or carotenoids are also found in many fruits and vegetables and are also called provitamin A. These substances can be converted into vitamin A in your body. Think of pumpkin, sweet potato, carrot, tomato, mango, but vegetables with other colors also contain carotenoids. Vitamin A can also be found in animal products such as eggs and liverwurst. Vitamin A is necessary for cell division and plays a role in preventing or improving eczema, psoriasis and acne. Some supplements also contain vitamin A, but be careful with this as too much vitamin A can be harmful.
Zinc and proteins
Fish, crustaceans and shellfish are good zinc suppliers. Zinc is an important trace element that helps your skin to recover, it plays a role in cell renewal. It is an anti-oxidant that protects your cells. A zinc deficiency can be related to pimples or acne, for example. Zinc contributes to the formation of stomach acid and that is important, because good digestion ensures good absorption and so all the important substances you eat also arrive at the places where you need them. In addition, fish naturally contains proteins and your body needs this to carry out repair work, including in the skin. Of course, in addition to fish, there are also other animal foods that contain proteins such as meat, eggs and dairy. These also contain the important protein lysine for your skin. Lysine helps with a cold sore, but also with the production of collagen. If you prefer to eat more vegetable proteins, choose nuts, seeds, kernels, lentils, beans and legumes. Pay attention to your lysine intake, because this is less common in plant-based foods.
Sulfur-rich food; MSM
Sulfur is very important for healthy skin. MSM stands for Methylsulfonylmethane and is good for your skin, hair and nails and plays an important role in building and keeping your connective tissue strong and it has an anti-inflammatory effect. A deficiency can lead to dry skin. Foods rich in sulfur are animal products, such as mussels, fish, chicken and eggs. But you can also find sulfur in nuts and vegetables. Think of Brazil nuts and almonds and the types of cabbage, white, red, green, savoie cabbage and Brussels sprouts, broccoli.
B vitamins are very important for healthy skin. There are various types of B vitamins. They are water soluble and work together. Deficiencies of one or more B vitamins can lead to acne, eczema, rough skin, premature wrinkle formation, flaky skin around the nose, mouth and eyes. It is therefore advisable to get enough of these b vitamins. Some b vitamins are produced in healthy intestines. Here too we see the relationship with your digestive system. Which foods provide us with these important B vitamins. Meat, fish and shellfish, poultry, eggs, dairy products, legumes, leafy vegetables, seeds, among others, provide us with many b vitamins. Folic acid, also known as folate or b11, is mainly found in green leafy vegetables such as spinach, endive and romaine lettuce. But also in legumes, but not everyone can tolerate them equally well. Steam or stir-fry your vegetables briefly, so that as much folic acid and other vitamins as possible are retained. B12 is mainly found in animal products such as fish, eggs, chicken. These animal products also contain other b vitamins, including: B2, b5, b8. If you eat mainly plant-based, it may be advisable to use a good B12 supplement.
Oily fish contains omega 3 and this fatty acid is very important for healthy skin. The smaller the fish, the less polluted it is, think of sardines and herring. But salmon and mackerel also provide omega 3. Omega 3 fats help your skin to stay hydrated, it ensures thicker and supple skin. It also helps to inhibit inflammation, for example in acne, redness or psoriasis. In addition to omega 3, fish also contains vitamin E, which protects against free radicals and inflammation. Sesame oil and avocado also provide vitamin E. Fish also contains zinc and proteins, which you have already read about above. If you prefer vegetable omega 3 fatty acids, think of algae oil or walnuts. Chia seeds contain ALA, a fatty acid that can be converted by the body into omega-3 fatty acid, but this conversion does not seem to be very easy for everyone. So this is an indirect, but not always efficient way to improve your fatty acid status.
If you suffer from acne, rosacea or eczema, the above foods are definitely recommended, but also consider anti-inflammatory herbs such as turmeric, ginger and Mediterranean herbs in your diet, such as basil, oregano and thyme.
Everyone knows that drinking enough water is important for your skin. This way you can properly dispose of your waste and hydrate your body and skin. Water is very healthy, preferably as pure as possible. But herbal teas are also very suitable. Think ginger, turmeric, peppermint, chamomile. Vary as much as possible. Drink at least 6-8 large glasses of water or herbal tea per day. Do not exaggerate, because if you structurally drink too much water, it is not healthy and you can also lose minerals.
Which food is good for the skin
The summary? Your skin is an important organ for your health and appearance. Good nutrition for your skin is diverse and contains sufficient healthy fats, proteins, vitamins and minerals. Healthy digestion and intestinal function is the basis of healthy skin.
It is impossible to be complete in an article about nutrition and the skin and the prevention or remedy of skin problems. Do you want to work on your nutrition, digestion, or improve your skin from the inside out? Please feel free to contact Marian Witte of NatuurVitaal. She will be happy to help you with a personal plan of action. Read more about her and her approach here .