Guest blog by: Marian Witte - naturopath, nutritionist, orthomolecular therapist and gut flora therapist at the practice NatuurVitaal.nl. Marian has been using Food for Skin skincare products for 2 years.
Eating for beautiful skin
Your skin reflects your health. This is a common saying with a fair amount of truth to it. In addition, your skin is directly 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 are common. But what can you do yourself? Of course, good, natural facial care is important. Preferably without disruptive substances. Food for Skin's skincare is a great 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 generally works, what substances you need, and what you can eat to pamper your skin? Then read on.
You probably don't think about it daily, but what exactly does your skin do? Quite a lot, actually. Did you know that your skin is your largest organ? It literally forms the barrier between your outer and inner world. Your skin is responsible for, among other things, producing vitamin D, maintaining a stable body temperature, and preventing excessive fluid loss. Your skin also allows you to feel; cold and warm, but also vibrations, itching, and pressure. Through sweating, your skin can also release waste products. In short, our skin is very versatile and deserves good care from the inside and out.
What does our skin consist of?
Our skin consists of several layers: the epidermis, dermis, and subcutaneous connective tissue. Your epidermis renews itself approximately every month. New skin cells are constantly being created in the epidermis, and they also die off. There are also pigment cells in the epidermis, which play a role in tanning in the sun.
The dermis is the second layer of skin. This layer contains blood vessels, as well as lymphatic vessels, nerves, and sebaceous glands. The blood vessels supply nutrients, while the lymphatic vessels remove waste products from the skin. The sebaceous glands keep your skin slightly oily and protect against dehydration. In the dermis, you will also find collagen and elastin, which help keep your skin firm and elastic. The dermis is important because it also nourishes the uppermost skin layer, the epidermis.
The third layer of the skin is the subcutaneous connective tissue; this layer protects the underlying organs, among other things. In this layer of the skin, you will find blood vessels and fat, which insulate and provide energy.
Healthy skin, healthy gut
Good digestion and gut function are important for beautiful skin. Everything you eat must be processed by your digestive system into nourishment for your body. This nourishment is distributed throughout your body via the bloodstream and thus also reaches your skin. It is therefore very important that your digestion works well. Are you sensitive to certain foods, do you have fluctuating bowel movements or a bloated stomach? Then it is advisable to work on this. In many cases, this will also improve your skin complaints. Think of fiber, sufficient fluids, healthy fats, and of course sufficient vitamins, minerals, and proteins.
What foods are good for your skin?
Many of the foods that are healthy for your gut are also important for your skin. But which foods are really good for your skin? Below you will find no less than 11 boosters for your skin!
1. Collagen and chondroitin
As you read earlier, the dermis contains collagen. As you age, collagen levels decrease, and it can be beneficial to supplement this with your diet. If you eat animal products, bone broth is a great skin booster. Bone broth contains a lot of collagen and chondroitin. The skin of chicken or salmon also contains collagen. In addition to your skin, your gut, joints, tendons, and all your connective tissue also benefit from this. There is no plant-based collagen. If 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.
2. Vitamin A
Betacarotene or carotenoids are also called provitamin A. These substances can be converted into vitamin A in your body. Vitamin A is necessary for cell division and plays a role in preventing or improving eczema, psoriasis, and acne. You can find this vitamin in many fruits and vegetables, such as pumpkin, sweet potato, carrot, tomato, and mango. Vitamin A can also be found in animal products such as eggs and liver sausage. Some supplements also contain vitamin A, but be careful with these, as too much vitamin A can be harmful.
3. B vitamins
B vitamins are very important for healthy skin. There are various types of B vitamins. They are water-soluble and work together. Deficiencies in one or more B vitamins can lead to acne, eczema, rough skin, premature wrinkle formation, and flaky skin around the nose, mouth, and eyes. It is therefore advisable to get enough of these B vitamins. In a healthy gut, some B vitamins are produced. Here too, we see the relationship with your digestion.
Meat, fish and shellfish, poultry, eggs, dairy products, legumes, leafy greens, and seeds provide us with many B vitamins. Folic acid - also called folate or B11 - is mainly found in legumes and in green leafy vegetables such as spinach, endive, and romaine lettuce. 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, and 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.
4. Vitamin C
Fruits and vegetables contain various substances that support the skin. Take vitamin C, for example. This vitamin promotes the production of collagen in your body. Foods that contain a lot of vitamin C include: kale, oranges, and bell peppers.
5. Vitamin E
Vitamin E protects against free radicals and inflammation. You can find vitamin E in fish, sesame oil, and avocado.
6. Zinc
Zinc is an important trace element that helps your skin to repair itself, as it plays a role in cell renewal. It is also an antioxidant that protects your cells. A zinc deficiency can be linked to pimples or acne. In addition, zinc makes an important contribution to the formation of stomach acid. Stomach acid is necessary for good digestion, and good digestion, in turn, is important because it ensures that important substances are absorbed and reach the place where you need them. Fish, shellfish, and crustaceans are good sources of zinc.
7. Proteins
Proteins ensure that your body can carry out repair work, including in the skin! Animal foods such as fish, meat, eggs, and dairy contain the important protein lysine. If you eat plant-based, choose nuts, seeds, kernels, lentils, beans, and legumes. Pay attention to your lysine intake, as it is less common in plant-based foods.
8. Sulfur-rich foods; MSM
Sulfur is very important for healthy skin. MSM stands for Methylsulfonylmethane and is good for your skin, hair, and nails. It plays an important role in building and strengthening your connective tissue and 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. Sulfur can also be found in nuts. Think of Brazil nuts and almonds. In terms of vegetables, you will find a lot of sulfur in Brussels sprouts, broccoli, and the cabbage varieties white, red, green, and savoy cabbage.
9. Good fats, omega 3
Omega 3 is an important fatty acid for healthy skin. Omega-3 fats help keep your skin hydrated and ensure thicker, supple skin. They also help reduce inflammation in acne, redness, or psoriasis.
Fatty fish contains a lot of omega 3. The smaller the fish, the less polluted it is. Think of sardines and herring. But salmon and mackerel also provide omega 3.
Plant-based omega-3 fatty acids can be found in algae oil or walnuts.
An indirect way to improve your fatty acid status is Chia seeds. These contain ALA, a fatty acid that can be converted by the body into omega-3 fatty acid. Please note: this conversion does not seem to happen easily in everyone, so it is not always an efficient way to improve your fatty acid status.
10. Anti-inflammatory herbs
If you suffer from acne, rosacea, or eczema, the above foods are definitely recommended. But anti-inflammatory herbs might also work well. These include turmeric, ginger, and Mediterranean herbs, such as basil, oregano, and thyme.
11. Hydration
Drinking enough is important for your skin. This way, you can effectively excrete waste products and hydrate your body and skin. Water is very healthy, preferably as pure as possible. But herbal teas are also very suitable. Think of ginger, turmeric, peppermint, chamomile. Vary as much as possible. Drink at least 6-8 large glasses of water or herbal tea per day. Don't overdo it, because if you consistently drink too much water, it's not healthy and you can also lose minerals.
What 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. A healthy digestion and gut function is the basis of healthy skin.
It is clear that vitamins and minerals are good for your body! But your skin, your largest organ, also benefits greatly from these vitamins. Read more about which vitamins are good for your skin, the Food for Skin skin philosophy or order your products in the shop.
It is impossible to be complete in one 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 within? Feel free to contact Marian Witte from NatuurVitaal. She will be happy to help you with a personal action plan. Read more about her and her approach here.
Are you not getting enough vitamins through your daily diet? Then choose pure, natural supplements like Goldea. This is sustainable, made in the Netherlands with only the best from nature. Without artificial plastics!
