VITAMIN A – Is the most widely acknowledged nutrients for a health skin? Vitamin A has been used effective in treatments for acne since the 1980’s,it has been shown that Vitamin A is very useful in treating problem skin .Vitamin A prevents the formation of comedones that causes acne .Scaly , rough and dry skin is a common sign of a Vitamin A deficiency this is found in 40% of adults.
ZINC – Is an n essential mineral, it plays a role in immune function, wound healing and cell division. Zinc assist the skin with proper structure of protein and cell membranes also helps with wound healing and it protects against radiation .Men and women with skin problems like acne are found to have lower levels of Zinc.
Vitamin C – Has been known to play a crucial role in regulation of the structural protein collagen witch is necessary for the stability of the skin .Rough dry skin and corkscrew hair growth is caused by n Vitamin C deficiency. In Studies it has also been shown that Vitamin C is associated with a better looking skin and less skin wrinkling it also helps as an antioxidant. Vitamin C also helps with wound healing and proper formation of strong scar tissue.
Omega-3 Fatty Acids- it is known to be anti-inflammatory, our diets tend to be very unbalanced in essential fatty acids .It’s important to increase intake of Omega -3 as it helps in healing skin, it decreases inflammation and reduces the risk of acne and other skin problems .Increasing the intake of Omega -3 fatty acids can lead to a smoother, younger –looking skin.
Biotin – acts as an essential cofactor for enzymes that regulate fatty acids, Biotin is a water –soluble vitamin .Fat Production is critical for skin health. When biotin is insufficient fat production is altered and the skin will develop symptoms first .It can cause hair loss, red and inflamed (dermatitis) around the mouth and other areas of the face and scalp. Dandruff in some people is caused due to a Biotin deficiency.
Vitamin K 2 –the role Vitamin K2 plays includes protecting us form heart disease, forming strong bones promoting brain function , supporting growth and development and to prevent cancer . You will find that one of the benefits of Vitamin K2 not often discussed is the role it plays in healthy skin , and this vitamin is likely beneficial for preventing wrinkling and premature aging. Vitamin A can’t work properly if Vitamin K2 is not available. Vitamin K 2 is important in treating acne and other skin symptoms of Vitamin a deficiency.
Vitamin E – it’s a potent anti-inflammatory agent .Vitamin E defends the skin against free radicals and reactive oxygen species that could cause damage. Vitamin E is a fat- soluble antioxidant fount in the skin. Vitamin E is stored in our fat cells. Vitamin E also plays a role with selenium improving glutathione levels in our body.
Probiotics – “Skin –gut axis” has been studied since the 1930’s probiotics is one of the most fascinating areas of modern nutrition. Studies has shown that orally consumed pre and probiotics can reduce systemic markers of inflammation this will help reduce acne and other skin problems. I believe that probiotics play a role in treating skin conditions.
Acneic skin:
Avoid:
- Acidic, processed food
- Fried food
- Junk food
- Sugar (increases AGEs)
- Avoid gluten, wheat, oats, corn, rice (increases inflammation in the gut)
Increase:
- Avocado
- Olives/Olive oil
- Coconut oil
- Water
- Omega 3 fatty acids
- Vitamin D3 levels
- Fresh & lightly steamed vegetables
- Zinc-rich foods, such as liver, kidney, beef, lamb, oysters & scallops
- Probiotics
Dryness/Dehydrated skin
Avoid:
- Sugars (strengthen your collagen)
- Alcohol
- Refined carbohydrates (increases inflammation)
Increase:
- Omega 3 fatty acids
- Flax seeds (need to be crushed with pestle & mortar)
- Natural Beta-carotene
- Water!
- Probiotics
Pigmented skin/uneven skin tone
Avoid:
- Foods containing Psoralens (limes, parsley, celery, parsnips) can attract and absorb ultraviolet rays.
Increase:
- Vitamin C
- Pomegranate
- Pygnogenol (potent anti-oxidant)
- Probiotics
Aging skin/fine lines
Avoid:
- Definitely sugars!
- Refined carbohydrates, wheat, gluten
- Fried & junk food
Increase:
- Water!
- Fresh & steamed vegetables
- Vitamin C xontaining foods, such as bell-peppers, guava, dark leafy green vegetables, broccoli & Brusselssprouts
- Healthy fats (olive, coconut, avocado)
- Anti-oxidants (berries, kiwi-fruit, grapefruit)
- Probiotics
Nutrients that a Vegan or Vegetarian diet lacks that are essential to healthy skin, hair & nails
- Omega 3 fatty acids from fatty fish. Unfortunately the plant sources of Omega 3 falls far too short in providing sufficient amounts.
- Vitamin B12
- Calcium
- Vitamin D3
- Iron (Iron from proteins is absorbed two to three times faster than iron from plant sources
- Vitamin C (to assist with iron absorption)
First of all, let’s start of with what Glycation is...
Glycation is the process in which sugar bonds with protein to form advanced glycation end products (AGEs). In other words, once sugar enters the circulation, they attach themselves to the amino groups of tissue proteins such as collagen to slowly rearrange their youthful structure into the main culprits of damage
As a result, once healthy collagen fibers lose their elasticity, becoming rigid, more brittle, and prone to breakage. This assault on the skin’s structural support system contributes to the aging of tissue, and when accelerated by hyperglycemia (high blood sugar), to the gradual development of diabetic complications.
As skin ages it becomes especially vulnerable to glycation, because collagen compromises up to one-third of the body’s proteins, and has a slow turnover rate. Once glycated, collagen fibers have reduced regenerative ability, leading to wrinkles, creping and sagging that characterizes skin aging.
Limiting sugars in your diet is a well-known key to longevity, because of all the molecules capable of inflicting damage in your body, sugar molecules are probably the most damaging of all. Fructose in particular is an extremely potent pro-inflammatory agent that creates AGEs and speeds up the aging process. It also promotes the kind of dangerous growth of fat cells around your vital organs that are the hallmark of diabetes & heart disease.
Healthier alternatives with more natural sugars to satisfy sugar cravings without increasing bad sugar levels
- Avoid as much sugar as possible
- Keep fructose consumption below 15-25 grams per day
- Use the sweet herb STEVIA as a substitute
- Use organic cane sugar/raw honey in moderation
- Avoid ALL artificial sweeteners, which can damage your health even more quickly than fructose
- Safer fruits
- Cranberries (1 cup) = 0.7g Fructose
- Passion fruit (1 medium) = 0.9g Fructose
- Prune (1 medium) = 1.2g Fructose
- Apricot (1 medium) = 1.3g Fructose
- Guava (2 medium) = 2.2g Fructose
- Clementine (1 medium) = 3.4g Fructose
- Kiwifruit (1 medium) = 3.4g Fructose
