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Nutrition
and Healthy Skin
"Did you know that your skin is the largest organ
in your body?1 Your
skin is in constant contact with the outside world and
serves many functions, including helping to regulate
your body’s temperature and protecting all your
internal organs. It’s worth taking care of!
Nutrition plays an important role in your skin’s
health. Your body uses the nutrients from the foods
you eat to make up the structure of your skin and to
help it function from day to day. Vitamins, antioxidants,
fatty acids, and minerals each contribute to how various
parts of the skin and its many cells work. Eating a
diet rich in vitamins and minerals can build healthy
skin on the inside that will show on the outside.
Vitamins A, C, and E are the main vitamins that are
necessary to help your skin glow. Broccoli, liver, carrots,
and dairy products all contain vitamin A. The cells
in the uppermost layer of the skin, called epithelial
cells, need vitamin A to grow and function properly2.
Without enough vitamin A, the skin may become dry –
a sign that your skin is not in its best condition3.
If you’re not getting enough vitamin A from your
diet, you may want to consider taking vitamin A supplements.
Before taking these supplements, speak to your doctor
or Shoppers Drug Mart Pharmacist since high doses can
lead to toxicity and possibly serious health problems.
Getting professional health care advice is especially
important if you are pregnant or taking certain prescription
medications (e.g. isotretinoin).4
Oranges, grapefruits, strawberries, kiwis, broccoli,
red and green peppers, potatoes, and tomatoes all have
one thing in common: vitamin C.5
This nutrient is actually both a vitamin and an antioxidant.6,7
Two important skin components, collagen and elastin,
require vitamin C in their production. Using these building
blocks, the body creates many of its structural components,
including tendons, bones, and blood vessels. As an antioxidant,
it helps protect the skin from structural damage caused
by sun exposure.8
Much like vitamin C, vitamin E is also an antioxidant.9,10
, To boost your vitamin E intake, reach for any of these
foods: peanut butter, sunflower seeds, papayas, avocadoes,
sweet potatoes, nuts, wheat germ, and vegetable oils.11
If you don’t get enough vitamin E in your diet,
you may notice that you develop dry skin or skin that
feels rough to the touch.12
Other important vitamins that help in the care of your
skin include the B vitamins. In particular, biotin,
a B vitamin, helps the skin generate some of its structural
components. Your body needs small amounts of biotin
each day. Some foods containing biotin include egg yolks,
milk, soy, wheat bran, cheeses, chicken, fish, and potatoes.13
Fatty acids are essential to healthy skin too. Omega-3
and omega-6 fatty acids are ones to look for; they’re
used to form the cell membranes that surround the skin
cells.14 You can
get omega-6 fatty acids in many foods, including cooking
oils, grains, and chicken and other poultry. Omega-3
fatty acids are found in salmon, sardines, flaxseed
oil, and safflower oil. 15
To obtain the minerals you need to maintain healthy
skin, consider eating more foods with selenium, zinc,
and copper. Selenium is another antioxidant that can
help repair or minimize skin damage caused by the sun.
It is found in wheat germ, wheat bran, oat bran, fish
and other seafood, meat, eggs, beans, and Brazil nuts.16
As for zinc, it is found in lean meats, liver, eggs,
and seafood. Without enough zinc in your diet, the growth
of skin cells may be affected. Lastly, copper plays
a role in creating elastin, which gives the skin its
elasticity and firmness. Try eating fruits and vegetables,
nuts, grains, shellfish, and beef to get enough copper
in your diet.17
What else can you do to improve the health
of your skin through nutrition? Here are two good tips
for outstanding skin:
• Drink at least six glasses of water every day.
Water helps keep skin cells plump and well hydrated.
This
may lead to fewer noticeable fine lines
and wrinkles.
• Boost your antioxidants by drinking green tea.
If you think you may not be getting enough vitamins
and minerals through your diet, ask your doctor or a
Shoppers Drug Mart Pharmacist about nutrient supplements.
1 http://www.aad.org/public/DermatologyA-Z/atoz_s.htm,
accessed May 6, 2005.
2 Pelton R, LaValle JB, Hawkins EB,
Krinsky DL, Eds. Drug-induced nutrient depletion handbook.
2nd ed. Hudson OH: Lexi-Comp, Inc.; 2003.
3 Pelton R, LaValle JB, Hawkins EB,
Krinsky DL, Eds. Drug-induced nutrient depletion handbook.
2nd ed. Hudson OH: Lexi-Comp, Inc.; 2003.
4 Pelton R, LaValle JB, Hawkins EB,
Krinsky DL, Eds. Drug-induced nutrient depletion handbook.
2nd ed. Hudson OH: Lexi-Comp, Inc.; 2003.
5 http://www.dietitians.ca/resources/resourcesearch.asp?fn=view&contentid=1325,
accessed Apr. 28, 2005.
6 http://www.mayoclinic.com/invoke.cfm?objectid=E5B1B6E3-7EA4-4120-95D00FA32831AE44&dsection=9,
accessed May 6, 2005.
7 Pelton R, LaValle JB, Hawkins EB,
Krinsky DL, Eds. Drug-induced nutrient depletion handbook.
2nd ed. Hudson OH: Lexi-Comp, Inc.; 2003.
8 Pelton R, LaValle JB, Hawkins EB,
Krinsky DL, Eds. Drug-induced nutrient depletion handbook.
2nd ed. Hudson OH: Lexi-Comp, Inc.; 2003.
9 http://www.dietitians.ca/english/pdf/Antioxidant_english.pdf,
accessed Apr. 28, 2005.
10 http://www.mayoclinic.com/invoke.cfm?objectid=E5B1B6E3-7EA4-4120-95D00FA32831AE44&dsection=9,
accessed May 6, 2005.
11 http://www.dietitians.ca/english/pdf/Antioxidant_english.pdf,
accessed Apr. 28, 2005.
12 Pelton R, LaValle JB, Hawkins EB,
Krinsky DL, Eds. Drug-induced nutrient depletion handbook.
2nd ed. Hudson OH: Lexi-Comp, Inc.; 2003.
13 http://www.mayoclinic.com/invoke.cfm?objectid=DDB3E43D-55FE-4373-A6315A72B0871456,
accessed May 6, 2005.
14 http://www.mayoclinic.com/invoke.cfm?objectid=E5B1B6E3-7EA4-4120-95D00FA32831AE44&dsection=9,
accessed May 6, 2005.
15 http://www.mayoclinic.com/invoke.cfm?objectid=17D4C06F-508B-D3DD-1703236F9E03A009,
accessed May 6, 2005.
16 http://www.dietitians.ca/english/pdf/Antioxidant_english.pdf,
accessed Apr. 28, 2005.
17 http://www.mayoclinic.com/invoke.cfm?objectid=94DAB4B1-508B-D3DD-17B6EA402FEFF780,
accessed May 4, 2005. |
