Is the effect of nutrition on the skin a fact or a rumor?

We all know that a healthy diet directly affects people’s health. Eating a healthy and nutritious diet improves heart health, increases energy, and helps maintain bone health. But what is the effect of nutrition on the skin? Does what we eat really affect the beauty and freshness of the skin? Reading this article will surely be interesting for you.

Investigating the effect of nutrition on the skin

As the old saying goes, beauty comes from within. The health of the skin is a reflection of the health of the human body. A healthy diet and drinking enough water will make your skin beautiful and soft. On the other hand, improper diet will dull the skin color and lead to dry skin and premature aging. Research shows that some skin problems such as eczema, psoriasis or even acne can be related to diet. For example, in one study, it was found that high glycemic diets are involved in increasing the incidence of acne.

Diet also affects the aging process of the skin. Sagging skin and loss of elasticity are related to collagen and elastic skin fibers, both of which are affected by diet. For example, high consumption of sugar causes cross-linking of collagen fibers and can accelerate the signs of aging. It doesn’t matter if you are currently struggling with skin problems or not; In any case, you should know that according to researchers, nutrition plays a direct role in maintaining skin health. To remove sagging skin and increase the sense of youth in it, a great suggestion is to use collagen tablets.

Nutrients needed for the skin

Some vitamins, minerals and nutritional compounds directly contribute to the softness, smoothness and beauty of the skin:

Vitamin C

This vitamin protects the skin from sunlight damage to elastin and collagen and protects it from environmental stress. Taking vitamin C also increases the production of collagen in the body and postpones the signs of premature aging.

Vitamin A

Consumption of vitamin A sources stimulate the production of skin cells and help keep the skin firm and healthy.

Vitamin E

Vitamin E, with its antioxidant properties, keeps the skin away from inflammation and sun damage.

Omega 3

Omega 3 sources help to soften the skin and keep the skin moist. You can find the best sources of this nutrient in fish oil and fatty fish such as salmon and sardines.

Coenzyme Q10

This nutritious composition supports the function of healthy cells and can be used topically in anti-wrinkle creams. CoQ10 is used in many skin care products.

Selenium

Selenium protects the skin from free radicals that cause signs of aging such as dry skin, wrinkles and tissue damage.

Antioxidants

Vitamins and nutrients that have antioxidant properties prevent skin damage caused by free radicals.

How to solve skin problems with the help of nutrition?

Of course, skin problems cannot be solved by eating healthy alone. But as we said, researches have fully confirmed the effect of nutrition on the skin. Basic and healthy nutrition can be somewhat effective in solving skin problems:

The role of nutrition in healing pimples and acne

Improper diet can aggravate acne on your skin. Cutting out processed bread and snacks as well as sugary drinks can help reduce acne. Retin A is derived from vitamin A and has been used for decades to treat acne. Another vitamin A-based drug, Accutane, helps treat cystic acne. Accutane should not be used during pregnancy.

Psoriasis treatment with nutrition

Compounds rich in vitamin A are very useful for treating psoriasis. Psoriasis causes thick patches and scaly skin, giving it an unsightly appearance. Vitamin D in the form of ointment can be used to treat this condition.

Aid wound healing with nutrients

Taking vitamin C in normal amounts can help heal wounds. But never think that you can take unlimited amounts of vitamin C. If you take more than the right amount of this vitamin to your body, the excess will be easily eliminated. Because vitamin C is a water-soluble vitamin. Vitamin D and the mineral zinc oxide also accelerate wound healing.

skin inflamation

The skin can be inflamed due to various factors. Food sources containing vitamins D and E can reduce skin inflammation. You can also use these vitamins in the form of food supplements.

Foods that are good for the skin

Now that you know how much the effect of nutrition on the skin is, include the following foods more in your diet to enjoy the benefits of healthy nutrition:

• Brazil nuts: These nuts contain a combination of healthy fats, antioxidants, vitamins and minerals. Selenium is abundant in this food. Selenium reduces inflammation and protects the skin from ultraviolet rays.
• Salmon: Salmon is an amazing source of selenium, CoQ10 and omega 3 and 6. The compounds present in this fish help repair the damaged skin and are effective in moisturizing the skin.
• Berries: Berries are rich in antioxidants and prevent the appearance of wrinkles on the skin by neutralizing the damage of free radicals.
• Tomatoes: Tomatoes are a source of vitamin C and have antioxidant properties. For this reason, it helps to reduce skin damage.
• Beetroot: Due to its high vitamin C content, beetroot can fight signs of aging and reduce inflammation and acne.
• Pumpkin: Pumpkin is rich in manganese. Manganese is a rare mineral that plays a role in the formation of collagen and helps maintain the structure of the skin and its firmness.
• Green vegetables: Kale, spinach and collard greens are rich in vitamins A, C and K and help strengthen the skin.
• Flax seeds: brown flax seeds are rich in omega 3 and help to reduce acne and keep the skin moist.
• Green tea: Drink green tea as a beverage. Because it is a rich source of antioxidants and has anti-inflammatory and antimicrobial properties for the skin. Green tea helps balance sebum and thus reduces acne.

Foods harmful to the skin

Research shows that consuming the following foods may compromise skin health:

• Refined carbohydrates
• Sugary foods and drinks
• Processed meats such as sausages and sausages
• Trans and saturated fats (proliferate acne)
• Dairy (more research is needed on this)
• drinking alcohol

Should we use supplements for skin health?

The best way to get the nutrients your skin needs is to eat a healthy and nutritious diet. The effect of nutrition on the skin cannot be hidden at all. Many supplements such as collagen tablets, biotin tablets or zinc plus tablets can help strengthen and maintain skin health. These supplements are useful both for the skin and for strengthening the hair and increasing the strength of the nails. However, experts and doctors only suggest the use of these supplements when a person really faces their deficiency.

For example, if you have biotin deficiency, biotin tablets can definitely be effective in the health of your skin, hair and nails. So the result of taking supplements is directly related to whether you have a deficiency in your body or not. It is better to ask a doctor’s opinion in this regard.

Denying rumors about skin and nutrition

There are rumors about skin care and nutrition that are completely refuted scientifically:

• Eating fatty foods does not cause oily skin: Fatty and fried foods are bad for health, but they have nothing to do with oily skin. Some people are genetically more prone to oily skin and acne than others. The best way to fix this problem is probably to follow a proper skin care routine.
• Fat is not bad for the skin: saturated and unhealthy fats are linked to acne. But healthy fats like omega-3 are great for the skin. So be sure to include omega-3 sources in your diet.

last word

The effect of nutrition on the skin is an indisputable fact. Try to include healthy nutrition in your daily routine, not just to strengthen your skin, but to help keep all your body parts healthy. You can compensate nutritional deficiencies with the help of food supplements. Collagen tablets, zinc plus tablets, multivitamins, vitamin C and biotin tablets are among the best supplements to maintain skin health.