Skin Foods
Our skin is the largest organ in our body it requires proper nourishment to stay healthy. Eating a balanced diet that includes a variety of-rich foods can help keep your skin looking its best. By understanding the biology behind how food affects our skin, we can make informed choices to support our overall health and wellbeing.
Essential componets in foods for your skin health:
Healthy Fats, Proteins, Fluids, Zinc, Selenium, Iron, Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Iodine
Healthy Fats
Sources:
Seeds, Nuts, Avocado, Fish, Olive Oil
Healthy fats are beneficial for skin health due to their role in maintaining the skin's structure and function. The skin's outermost layer, the epidermis, is composed of lipids, including various types of fats. Consuming healthy fats in the diet helps to support the integrity of the skin barrier, which is essential for preventing moisture loss and protecting the skin from external stressors. Omega-3 and omega-6 fatty acids, in particular, are important for reducing inflammation in the skin and promoting skin cell regeneration. These fats also help to maintain the skin's flexibility and suppleness.
​
Recommended amount: Healthy Fats should contribute to 20-30% of our daily energy (kcal) intake.
Protein
Sources:
Meats, Fish, Beans, legumes, pulses, Nuts + nut butter, Dairy products, Eggs
Proteins are vital for skin health because they contain essential amino acids, which are not produced by the body and must be obtained through the diet. These essential amino acids play a crucial role in the synthesis of skin proteins like collagen and elastin, which are essential for maintaining the skin's structure and elasticity. Consuming protein-rich foods ensures an adequate supply of essential amino acids necessary for the repair, regeneration, and maintenance of healthy skin. Additionally, essential amino acids are involved in various skin functions, such as maintaining hydration levels, supporting the skin's barrier function, and promoting overall skin health. Including a variety of protein sources in the diet is important to ensure a sufficient intake of essential amino acids for optimal skin health.
​
Recommenced amount: ​When building your meals to ensure a balanced diet aim for one protein portion per meal and protein containing snacks. Aim for as much variety as possible in your weekly intake of protein to aid you getting in the different amino acids. Along with protein containing snack. The specific grams of protein will be individual to you.
Fluids
Sources:​
Water, Milk, Sugar free drinks, Juicy Fruits - Berries, melons, oranges, peaches, Tomatoes, cucumber, Soups, Yogurt, Ice polls - Made with sugar free squash
Our body is 60%-70% water, therefore hydration plays a crucial role in maintaining healthy skin. Drinking water and consuming foods with high fluid content is beneficial for the skin due to the role of hydration in maintaining the skin's structure and function. The skin is made up of cells that require water to function properly, and dehydration can lead to dry, cracked skin and impaired barrier function. Hydration helps to support the skin's natural processes, such as cell turnover and collagen production, which are essential for maintaining skin health and elasticity. Additionally, adequate hydration can promote the circulation of nutrients and removal of waste products in the skin, contributing to a healthy and radiant complexion.
​
Recommendation volume: The generic guideline would be 6-8 glasses per day. The exact personalised volume can be calculated by your dietitian.
If you are in a hot climate, physically active for prolonged periods or unwell your requirements may increase.
​​​​
Sources:
Meat, Shellfish, Dairy foods, Bread, Cereal products
Zinc
Zinc is important for skin health due to its role in various biological processes that support skin function and appearance. Zinc is a crucial mineral that plays a key role in wound healing, immune function, by fighting off invading bacteria and the maintenance of skin integrity. Due to it's involvment in making new cells and enzymes, futhermore in aiding the processing of our macronutrients. It is involved in the production of collagen, a protein that provides structure and elasticity to the skin, as well as in the regulation of sebum production, which can help prevent acne and other skin conditions. Additionally, zinc acts as an antioxidant, protecting the skin from damage caused by free radicals and UV radiation. Including zinc-rich foods in the diet or using zinc-based skincare products can help promote healthy skin by supporting its structure, function, and overall health.
​
Recommended Intake: The NHS states women need 7mg per day of zinc, with a balance diet this should be achievable.
Selenium
Sources:
Brazil nuts, Fish, Meat, Eggs
Selenium is important for skin health due to its role as an essential mineral that supports various biological processes within the skin. Selenium acts as an antioxidant, helping to protect the skin from oxidative stress and damage caused by free radicals. This antioxidant activity helps maintain the skin's overall health and vitality. Selenium is also involved in DNA synthesis and repair, which is crucial for skin cell regeneration and maintenance. Additionally, selenium plays a role in immune function, helping to support the skin's defense against infections and inflammation. Including selenium-rich foods in the diet or using skincare products containing selenium can help promote healthy skin by supporting its protective mechanisms and overall well-being.
​
Recommendations: 60μg a day for women (19 to 64 years)
Iron
Iron is important for skin health due to its role in various biological processes that support skin function and appearance. Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen to tissues, including the skin. Adequate oxygen supply to the skin is crucial for maintaining cellular metabolism, promoting skin cell growth, repair, and regeneration. Iron also plays a role in collagen synthesis, which is important for skin structure and elasticity. Additionally, iron is involved in antioxidant enzyme systems that help protect the skin from oxidative stress and damage. Including iron-rich foods in the diet can help promote healthy skin by supporting oxygen delivery, collagen production, and overall skin health.
​
​
Recommendation: 14.8mg for woman if menstraitng, 8.7mg if not
​
Having plant based iron sources with a source of Vitamin C will help the absorption. Calcium sources, teas and coffee can disturb the iron absorption.
Sources:
​Red meat, Beans - Kidney beans, Nuts, Dried fruits - Apricots, Fortified Products such as breakfast cereals, Green leafy vegetables such as kale and spinach
​
​
Vitamin A
Sources:
(retinol)
Dairy product, Eggs, Oily fish, Liver and liver products such as liver pâté
​
(beta-carotene)
Yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers, Yellow fruit, such as mango and apricots
Vitamin A is crucial for skin health as it plays a key role in regulating cell growth, differentiation, and repair processes within the skin. Vitamin A helps maintain the skin's barrier function, promoting hydration and protecting against external factors. It also supports collagen synthesis, contributing to skin elasticity and firmness. Vitamin A acts as an antioxidant, neutralizing harmful free radicals and protecting the skin from oxidative stress and damage. Including vitamin A in the diet or using skincare products containing vitamin A can help support overall skin health and maintain a youthful appearance.
Retinol and carotene are two forms of vitamin A. Retinol is the active form of vitamin A that the body can readily use, whereas carotene, such as beta-carotene, is a precursor that the body can convert into retinol as needed
​
Recommendation: 600 µg a day for women, you should be able to get all the vitamin A you need from your diet
*Pregnancy warning: If you are pregnant large volumes of vitamin A can be harmful*
Vitamin C
Sources:
Peppers​, Citrus Fruits, Strawberries, Blackcurrants, Broccoli, Potatoes
Vitamin C is beneficial for skin health due to its role in various biological processes that support skin function and appearance. Vitamin C is a powerful antioxidant that helps protect the skin from oxidative stress caused by free radicals and UV radiation. It also plays a key role in collagen synthesis, which is essential for maintaining skin elasticity and firmness. Vitamin C is involved in the regulation of skin cell growth and repair processes, promoting a healthy and youthful complexion. Additionally, vitamin C helps to brighten the skin, reduce hyperpigmentation, and improve overall skin tone. Including vitamin C-rich foods in the diet or using skincare products containing vitamin C can help promote healthy skin by supporting its structure, function, and overall health.
​
Recommendation: For adults 40mg per day of vitamin C is recommended to be in your daily diet at this can not be stored.
Vitamin D
Sources: ​
Sun light, Red meat, Oily fish, Egg Yolks, Fortified products
Vitamin D is important for skin health due to its role in various biological processes that support skin function and appearance. Vitamin D is essential for regulating cell growth, differentiation, and repair processes within the skin. It plays a key role in maintaining the skin's barrier function, promoting hydration and protecting against external factors. Vitamin D also helps in promoting immune responses in the skin, supporting its defense mechanisms against infections and inflammation. Additionally, vitamin D has been linked to anti-inflammatory and antioxidant effects, which can help protect the skin from damage caused by oxidative stress and environmental factors. Including vitamin D in the diet or through safe sun exposure can help promote healthy skin by supporting its structure, function, and overall health.​
​
Recommendation: 10mcg/10μg per day for Woman
Vitamin B
B vitamins are essential for skin health due to their roles in various biological processes that support skin function and appearance. B vitamins, including Biotin (B7), Niacin (B3), and Riboflavin (B2), play crucial roles in promoting skin cell growth, repair, and maintenance. B vitamins are involved in energy production and metabolism, which are essential for skin cell turnover and regeneration. Additionally, B vitamins help maintain the skin's barrier function, preventing moisture loss and protecting against environmental stressors. Niacin, in particular, has anti-inflammatory properties that can help reduce redness and irritation in the skin. Including B vitamin-rich foods in the diet or using skincare products containing B vitamins can help support healthy skin by promoting cell renewal, hydration, and overall skin health.
​
​
Vitamin E
Sources:
​Olive Oil, Nuts and seeds, Cereals
Vitamin E is beneficial for skin health due to its role as a powerful antioxidant that helps protect the skin from oxidative damage caused by free radicals and environmental stressors. Vitamin E also plays a key role in supporting the skin's natural barrier function, helping to maintain hydration and prevent moisture loss. Additionally, vitamin E helps to reduce inflammation in the skin, promote wound healing, and protect against UV radiation damage. By neutralizing free radicals and supporting skin barrier function, vitamin E contributes to overall skin health, promoting a smooth, healthy complexion. Including vitamin E-rich foods in the diet or using skincare products containing vitamin E can help nourish and protect the skin, maintaining its youthful appearance and resilience.
​
​
Recommendation: 3mg per day for Woman
Iodine
Sources: ​
Dairy Product / plant based alternative if they have been fortified, Eggs, Sea Fish, Shellfish
Iodine is essential for skin health due to its role in various biological processes that support skin function and appearance. Iodine plays a key role in maintaining the skin's moisture balance and regulating its pH levels. It is also involved in the synthesis of thyroid hormones, which play a crucial role in skin cell growth, repair, and regeneration. Iodine has antimicrobial properties that help protect the skin from infections and promote wound healing. Additionally, iodine is important for supporting healthy hair and nail growth, which are closely related to skin health. Including iodine-rich foods in the diet or using skincare products containing iodine can help promote healthy skin by supporting its barrier function, hydration, and overall well-being.​
​
Recommendation: 140mg per day for Adults
In Summary
For Acne Prone Skin
A diet for acne-prone skin should emphasize foods that support skin health by influencing biological processes involved in inflammation, sebum regulation, and skin cell turnover. Nutrient-dense foods rich in vitamins A, C, E, B vitamins, zinc, and selenium play crucial roles in modulating these processes to reduce acne symptoms.
Balance
All food are best in balance, remember there can be too much of a good thing. High volumes can actually have negative effects and can displace your intake of other important elements to your diet.
Supplements
Supplements would not be routinely recommenced before doing a dietary analysis to ensure that you are supplementing the correct nurtrients (if any) that may be lacking in the diet. Futher more, to grantee not taking something unneseccary or that may be harmful.
Mindfulness
Eating mindfully can promote a positive relationship with food, allowing you to nourish your skin and body with nutrient-dense foods. While not feeling guilty about your food choices. It's so important to be able to still enjoy your favourite foods.