How does nutrition affect the skin? Tips to get luminous skin

Heather Campbell
 min read

How does nutrition affect the skin? Much more than you’d think.

How does nutrition affect the skin? Tips to get luminous skinDid you know that your skin is greatly influenced by what you eat and drink? By adopting a healthy and balanced diet, the balance of your skin tone increases, subsequently affecting your well-being.

Nutrition greatly impacts the skin as the skin is the largest organ in the body. Eating a varied and balanced diet will supply the skin with what it needs to remain supple or fight against external aggressions. For a healthy skin, eat foods rich in protein, carbohydrates, minerals, and vitamins.

Who has never had a pimple outbreak after eating too much chocolate or fat? How can diet influence the appearance of our skin?

Read on for some tips to follow to have beautiful and luminous skin, and you’d be surprised at how simple it is.

How does nutrition affect the skin? 3 Basic rules

To have radiant and healthy skin, here are three basic rules to follow:

  • Avoid excessive intake of chocolate and bread.
  • Don’t diet all the time.
  • Your diet should contain protein, fat, carbohydrates, vitamins, and minerals. These essential substances are extracted from the food during digestion and are transported to all organs by the blood.

How proteins affect the skin

Did you know that proteins are the materials needed to make new cells? Indeed, protein is considered essential for our body and is easily absorbed.

It is found in foods of animal origin, such as meat, milk, and dairy products. But in addition to animal proteins, there are also vegetable proteins (such as soy) that are also easily digestible.

Fats are not only energy carriers for our body, but they are also necessary to assimilate specific vitamins.

The body needs proteins and fats to create new cells, as they are part of the cell walls.

How carbohydrates affect the skin

Carbohydrates are the primary source of energy for cells and are found in the form of sugars and also in the form of starch.

You must get enough carbohydrates in your daily diet.

These carbohydrates are not only energy providers but also suppliers of vitamins, trace elements, and ballast substances (fiber), which are necessary for the functioning of the intestines.

For your skin to be beautiful and healthy, proteins, fats, and carbohydrates must be present in every meal.

How vitamins affect the skin

Vitamins are a biological “spark” that triggers specific processes in the body. There are several kinds of vitamins:

Vitamin A

It plays an essential role in the formation of new skin cells. For example, if your body does not have enough vitamin A, the skin will start to flake and itch.

Vitamin A is naturally present in the form of carotene.

Studies have shown that this vitamin helps the skin to tolerate ultraviolet rays more easily.

Vitamin C

It participates in the creation of new fibers in the connective tissue. It can also neutralize free radicals that accelerate the skin’s aging process.

Vitamin C intake should vary considerably depending on lifestyle.

For example, smokers are advised to take extra vitamins to avoid vitamin C deficiency. Of course, it would be better to stop smoking altogether.

Vitamin E

It can trap free radicals and help maintain the youthfulness of the skin.

Sprouted wheat, vegetable oils, egg yolk, and soy products are particularly rich in vitamin E.

Vitamin F

It is a “skin vitamin.” Indeed, it helps to have healthy skin and fight against eczema and skin dryness.

Vitamin F is found mainly in vegetable oils such as rapeseed oil or sunflower oil. Vitamin F helps them to penetrate the cells better.

How minerals and trace elements affect the skin

These substances each have specific functions in our body.

For example, sodium and potassium are responsible for the tissue’s fluid pressure and thus for the skin’s elasticity.

Related infoWhat does collagen and hyaluronic acid do for your skin?

The two minerals sodium and potassium are also involved in forming enzymes and transferring many compounds through cell walls.

Without copper, the skin could not form dyes.

If there is a lack of iron in the body, skin becomes dry, and nails become brittle.

Zinc is an essential component of protein metabolism.

Magnesium maintains the permeability and, at the same time, the constancy of the composition of the cell walls.

Phosphorus is essential to provide energy to the body, and selenium, a little-known trace element (especially when combined with vitamin E), scavenges free radicals.

To maintain good health and beautiful skin, we recommend that you follow these tips:

  • Eat hot homemade food at least once a day. Even if ready-made meals are more convenient, they do not contain enough vitamins and contain colorants and spices that your body doesn’t need.
  • Don’t always eat the same side dishes: alternate between potatoes, noodles, rice, and other grains. Vegetables and meats should also be varied to ensure an adequate supply of all minerals.
  • Eat fresh fruits and vegetables daily.
  • Eat your meals without being distracted by the newspaper, television, or conversation.
  • Keep in mind that drinking alcohol removes essential vitamins from the body and can potentially lead to alcoholic liver disease. In addition, it confuses mineral metabolism and water balance, which affects the skin.

How hormones affect the skin

Hormones have a significant effect on the body as a whole. Therefore, with any hormonal disorder, the skin ages rapidly.

Estrogens (female sex hormones) can repair the skin. In addition, pregnant women often have better skin due to increased estrogen levels. Aging during menopause is explained by a decrease in this hormone.

The male hormone testosterone plays an essential role in hair growth and fat production by the sebaceous glands.

Increased stress hormones, adrenaline, and cortisone also affect the skin. Because adrenaline increases blood supply, an outward increase in the amount of adrenaline manifests itself in the form of excitement spots on the cheeks.

The opposite of adrenaline is cortisone, which will soothe the skin.

However, although it eliminates signs of inflammation and increases the lumen of blood vessels, cortisone also inhibits immune defenses and specific metabolic processes in the skin.

A polluted environment, an unbalanced diet, and the accumulation of drug residues and other chemical compounds in the body invariably lead to the clogging of the human body.

Toxins, entering the body through the skin, lungs, and digestive system, are retained.

In addition, there are waste products of internal origin, formed as a result of the body’s everyday life and under the influence of various factors (radiation, electromagnetic fields).

The intestine, especially the lower part: the large intestine, where compounds accumulate that we don’t need.

Its structure, with many deep folds and pockets, contributes to the formation of persistent deposits on the inner walls of the intestine – this is where insoluble slag forms.

But the most dangerous are the soluble toxins that are absorbed with water and begin to show their activity in every cell of our bodies.

How does nutrition affect the skin? Conclusion

Nutrition is the best ally of our body and our skin.

Therefore, it is appropriate to eat foods rich in protein, carbohydrates, minerals, and vitamins to maintain your body in good health.

This leads to an overall healthy lifestyle essential for healthy skin!

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About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More