6 Nutrients For Youthful Skin
Our skin is the largest organ of the human body and functions as a barrier to protect internal organs from the external environment. It also serves as an indicator of biological age. As we grow older, so do our organs and our skin is one of the first organs to show signs of ageing.
Ageing is a combination of impaired tissue renewal, macromolecular damage and loss of physiological function. These mechanisms are impacted by a variety of factors such as nutritional status, ultraviolet radiation, genetics, hormones, chemical pollution and metabolism.
Nutrition is intimately linked to skin health and impacts its appearance by either enhancing or damaging it. Certain nutrients have the ability to preserve and enrich the skin's youthful glow, including;
Polyphenols
Polyphenols exist in plant foods (vegetables, fruits, tea, etc) and exhibit antioxidant and anti-inflammatory effects to increase collagen synthesis, reduce collagen degradation and decrease inflammation.
They are key ingredients used in cosmetology to combat skin ageing. Key foods containing polyphenols include berries, flaxseeds, green tea and cacao.
Resveratrol
Reservatrol is a polyphenol you may be familiar with. It’s high in antioxidants, protecting the skin from free radical damage and cell death. Studies have also observed an increase in collagen-building activity and cell proliferation.
Resveratrol is found in red grapes, red wine, cranberries and blueberries.
Vitamin A
Carotenoids, which are vitamin A derivatives, possess photoprotective properties which serve to shield the skin against UV rays, resulting in a decreased risk of premature skin ageing.
Vitamin A is abundant in foods like dark leafy greens, carrots, red capsicum, mango and tomatoes.
Essential Fatty Acids (EFAs)
EFAs play a crucial role in skin function and appearance. They strengthen the structural integrity, improve its protective barrier and reduce inflammation. They are essential building blocks of cell membranes that keep the skin hydrated, firm and youthful in appearance.
EFAs are rich in flaxseeds, hemp seeds, chia seeds, walnuts, avocado and fish.
Vitamin C
Research shows those who consume foods rich in vitamin C exhibited fewer wrinkles, dryness and signs of skin ageing. Vitamin C plays a key role in collagen synthesis by stabilising the collagen molecule and providing structural strength.
The richest sources of this nutrient are citrus fruits, chilli, parsley and blackcurrant.
Vitamin D
While unsafe sun exposure can lead to accelerated ageing and skin cancer, appropriate exposure may have anti-aging effects by reducing inflammation, protecting against UV-induced cell death and elevating calcium levels, in turn increasing the skin's moisture content.
For nutrient-rich & plant-based skincare, check out my range Umoya Botanics.
For more on all things health and wellness, subscribe to my newsletter. You’ll be the first to hear about new articles and healthy recipes to support you on your wellness journey.
References
Angelo, G. (2012). Essential Fatty Acids and Skin Health. Retrieved 21 July 2022, from https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids
Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients, 12(3), 870. https://doi.org/10.3390/nu12030870
Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298–307. https://doi.org/10.4161/derm.22876
